Power up your work out with food

Food is a part of fitness; the right food will help to fuel your body to perform its best. Pre work meals are important as they will help to prepare your body for a strenuous workout session, by providing the right nutrients.

In no particular order, Bananas are natural source of fitness fuel. I wrote an article earlier this year about bananas. Read the article here. Rich in potassium, magnesium, fiber and vitamins, eating a banana prior to your workout would give you sustained energy, and it is a speedy solution to that stitch in your side.

Coconut oil is many fitness enthusiasts’ secret ingredient. It has been used as a natural health and beauty supplement, and cooking ingredient for centuries. Coconut oil fights inflammation, harmful bacteria and aids in metabolism. Although coconut oil has a high saturated fat content, the coconut oil fat is made up of medium-chain fatty acids (MCFA) which have the opposite effect of other types of saturated fat. 

Coconut oil raises the level of good cholesterol (HDL) and increases your body’s metabolism rate. Raw virgin coconut is full of fats which the body uses for energy, therefore eating 1 tablespoon before working out will not only give you the energy boost, it will also enhance your mood.

Ditch that cup of coffee for cacao. Coffee not only causes dehydration, it is also acidic to the body, thus promoting inflammation. Raw cacao is natural, milder but still an effective stimulant. Cacao is chocolate in its raw unprocessed form and contains iron, antioxidants, magnesium and fiber. You could either eat raw cacao nibs or adding small amount of cacao powder to your yoghurt or smoothie for that energy burst.

Fish is a fantastic source of protein, minerals like zinc and magnesium, omega 3 and fatty acids. Great news, it is low in saturated fats! Do note that fishes such as shark, swordfish and ray may contain high level of mercury, which is harmful for the nervous system. Eating fish twice a week can help to reduce the risk of heart disease and stroke. For a nutritious meal of lean-muscle sculpting protein, salmon, tuna or trout can be steamed, grilled or roasted and served with some vegetables.

Berries are sweet little treats that pack a powerful nutritional punch. Rich in vitamins, minerals and antioxidants, berries protect muscles from free radical damage that might be caused by exercise. Berries are low in calories, high in fibre and helps to fight inflammation. Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce your risk of several types of cancers. You can pack berries into your gym bag or snack on them on the go. Alternatively, add berries into your smoothie or yoghurt.

Greek yoghurt is another pre-workout booster which you should try. It is high in protein and calcium, but low in sodium. Greek yoghurt is the strained form of yoghurt which is made by filtering the whey out of the yoghurt, thus Greek yoghurt is healthier, less sweet and has a creamy texture. 

It helps to improve overall health, as it contains probiotics which helps if you have constipation or pained by difficult bowel movement. Adding blueberries, sunflower seeds and cereals to greek yoghurt makes a lovely and healthy meal which will keep you charged all day long.

Dark leafy greens are not just for salad freaks. They are good sources of many vitamins (such as vitamins A, C, and K and folate) and minerals (such as iron and calcium). They’re also great sources of fiber. Research studies suggest that the nutrients found in dark green leafy vegetables may prevent certain types of cancers and promote heart health. 

These vegetables help to improve your health, increase oxygen and blood flow throughout your body. Before your next workout, have some salad or steamed broccoli, kale or spinach, seasoning them with herbs and spices if you prefer some taste.