Fitness & Nutrition: The Top 5 Foods For Exercise – Vigorous Herbs
Diet has a huge impact on our fitness. The right choice of food provides you with important nutrients to prevent supply gaps and increase your performance.
Herbal Fitness Supplements: Anabolic Charge
Healthy Fitness Diet: The Top 5 Foods
An optimal fitness diet should provide you with plenty of energy from proteins, carbohydrates, and healthy fats and compensate for the loss of nutrients after exercise. These five fitness foods deserve a place on your fitness nutrition plan:
Nuts: Protein-rich fitness food
Nuts are a practical snack for in-between: You can always have them with you in your training bag, so you can easily access nutrient-rich food at any time.
Nuts promote your fitness with:
- Plenty of vegetable protein that supports regeneration and promotes muscle building.
- Healthy fatty acids reduce inflammation and lower cholesterol.
- Some B vitamins will help you focus.
Bananas: for full energy storage
Bananas provide you with quick energy with up to 20% carbohydrates. This makes the fruit a practical fitness food, especially after training. By the way: the greener the banana, the less sugar and more starch it contains – it makes you feel full longer.
A banana (150 g) promotes your fitness with:
- 30 g of carbohydrates, which provide quick energy and can prevent a drop in performance.
- 550 mg of the mineral potassium: important for muscle contraction and the provision of energy.
- The mineral magnesium(45 mg), which we lose through sweating, but which is important to prevent cramps.
Goji berries: cell protection for regeneration
The fruit of the Asian wolfberry has become known to us as a superfood. The sweet and sour berries are mostly available in dried form, go well with muesli and salads, and are also a nutrient-rich snack on their own.
Goji berries also promote your fitness
- Plenty of antioxidants that protect and repair your cells: great for regeneration.
- A colorful nutrient package of vitamins and minerals that promote memory, support muscle growth and the nervous system.
Regional alternatives to the goji berry
The health benefits of exotic berries have not yet been adequately scientifically proven. Goji products often contain pesticide residues and drug interactions can occur. Regional alternatives are blackcurrants and sea buckthorn berries, which are similarly nutritious but cheaper.
Low-fat quark: a lot of protein, little fat
Lean quark should not be missing on your fitness nutrition plan: The low-fat dairy product is ideal for breakfast with fresh fruit, as a creamy dip with oven-baked vegetables, or a simple fitness snack in between.
Lean quark strengthens your fitness with plenty of protein (14 g per 100 g),
- which is particularly useful for us.
- replenishes the energy store and repairs stressed muscle fibers.
- which mainly consists of casein: a protein that is broken down more slowly and is therefore available to your body for longer.
Whole wheat pasta: high-fiber satiety
Compared to normal wheat noodles, the whole grain variant still contains the main components of the grain. A plate of wholemeal pasta not only provides you with a lot of energy for training but also many vitamins and minerals.
Whole wheat pasta boosts your fitness with:
- The provision of energy from long-chain carbohydrates and vegetable protein.
- Plenty of fiber that will keep you full for a long time.
- The minerals iron, zinc, and magnesium: important for muscle contraction and the entire metabolism.
What can I eat before exercising?
So that your body is no longer busy with digestion, you should have a large meal 2-3 hours before training for the last time. A lot of vegetables with a little rice, potatoes, or (pseudo) grains now provide you with a sustainable basis for the upcoming stress.
Avoid high-fat foods such as meat, sausage, hearty sauces, and also raw vegetables or salads immediately before exercise. They occupy your stomach for several hours and thus provide additional “stress” during your sporting activity.
It is best to replenish your carbohydrate stores the evening before the day of training or competition.
This is why carbohydrates are important after exercise
If you exercise for 60 to 90 minutes, you burn a lot of carbohydrates and your carbohydrate stores are empty.
Compared to fat and protein, we can absorb and use carbohydrates much faster. A high-carbohydrate fitness diet now provides energy.
For your regeneration, too, it is important that you feed your body the nutrients it has lost with appropriate nutrition.
Your metabolism is still running at full speed for up to 2 hours after training. It is therefore advisable to eat carbohydrates in combination with protein at least one hour after exercise, e.g. B. Fruit with a little low-fat quark.
What are good sources of carbohydrates?
In general, whole grain products, legumes, and vegetables are considered good, nutrient-rich sources of carbohydrates. They contain well-packaged, so-called complex carbohydrates, which make your blood sugar rise more evenly.
In addition to readily available carbohydrates, fruit provides plenty of vitamins and fiber. During long training sessions or competitions over 2 hours, these are useful as dried fruits, bananas, or fruit bars.
Protein for building muscle
Abundant protein should not be missing in a fitness diet. According to the German Nutrition Society (DGE), even athletes who do not train more than 5 hours a week have the normal recommendations:
With a weight of 70 kg, this means that 56 g of protein should land on the plate every day. You can make your fitness nutrition plan rich in protein with dairy products, fish, meat, legumes, and nuts.
For competitive and strength athletes with more intensive training units, the value increases to up to 2 g protein. In both cases, the protein requirement can be covered by a protein-rich diet – without food supplements.
Are dietary supplements useful or not?
With a balanced and varied diet, food supplements are not necessary for healthy people. All important vitamins and minerals can be adequately absorbed through the right fitness diet.
The unsolicited use of dietary supplements can lead to an oversupply. In some cases, for example, magnesium, unpleasant side effects such as diarrhea, gastrointestinal complaints, or even a drop in blood pressure are the result.
Fitness nutrition plan: drinks
If you sweat a lot, you have to drink a lot: at least 2 liters of water per day are part of a healthy fitness diet. It is best to drink still mineral water: it provides you with valuable minerals such as calcium, magnesium, and sodium at the same time.
A little salt in the drinking water can help prevent cramps during exercise. Avoid sugary and alcoholic drinks; carbonic acid also inhibits your fitness as it puffs up.