[vc_row][vc_column][vc_column_text]Let’s face it. We’ve all had a bad day (or week) at the gym. But if your stellar sweat sessions are becoming a distant memory, it might be time to reevaluate your routine.
Your diet can have an oversized impact on your fitness results, so it’s the first place you should look when trying to discern where to improve. Below, we’ll look at what foods offer the biggest benefit for getting out of a workout slump—and which ones might be holding you back.
Five Foods To Boost Exercise Results
When planning out your diet for optimal fitness achievements, the two words to keep in mind are ‘sustained energy.’ Your focus needs to be on foods that take your body longer to process so that you don’t burn out once things are challenging.
The following foods should give you the stamina you need without weighing you down.
- Chia Seeds
These pin-prick sized seeds pack a big punch. They are a nutrient-dense superfood that has it all: fiber, antioxidants, healthy fats, protein, iron, and even calcium.
Add a tablespoon to your water bottle the morning before a workout, let them soak until they’ve formed a gel, and you’ll have created a filling drink that also hydrates.
- Oatmeal
A bowl of oatmeal is anything but basic. Boasting whole grains, filling fiber, and plant-based protein, oatmeal will keep you full for hours by maintaining your glycogen stores.
It’s the perfect meal before cardio, and there’s no limit to how creative you can be with toppings. (Hint: pumpkin puree and peanut butter is a winning combination!).
- Sweet Potato
This naturally sweet root vegetable offers a full meal in one—complex carbohydrates, filling fiber, and plenty of antioxidants besides.
Steam one in the microwave a few hours before your workout, and pair it with some plain yogurt and cinnamon for a well-balanced snack that will keep you satiated.
- Bananas
Potassium is the gym-goers friend, as it keeps you from cramping while restoring your depleted electrolyte levels.
You’ll be hard-pressed to find a more convenient way to access this mineral than a banana, and the fruit includes plenty of fiber and complex carbohydrates besides.
- Dried Berries
Craving something sweet? Skip the candy aisle and add a handful of dried fruit to your pre-workout trail mix instead.
Dried fruits like blueberries, cranberries, and cherries deliver a potent dose of antioxidants that help your body combat oxidative stress, so you feel less sore after.
Better yet, their natural sugars give you a quick energy boost at the beginning of the workout.
Three Foods to Avoid
Don’t let your diet hold you back. Feasting on the following foods before hitting the gym might be the reason why you aren’t meeting your full potential.
- (Too Much) Water
Strange but true, overhydrating before a workout can lead to as many problems as forgetting to sip. Not only will you find yourself feeling bloated and slow, but drinking too much water leads to an imbalance of salts and electrolytes that compromise your performance.
- Cruciferous Vegetables
You’ve been told since the beginning that broccoli is good for you, but it’s smart to hold off on this vegetable before exercising. Cruciferous vegetables may leave you gassy, and no one wants to deal with digestive problems in the middle of a training session.
- Fruit Juice
Though many sports drinks taste like pure juice, it’s in your best interest to leave 100% fruit juice in the fridge before a workout.
True, this beverage contains a valuable amount of carbs and fluids, but the high fructose content means that you’ll experience an energy rush and then a crash that won’t do you any favors.
Make Better Food Choices for Fitness Success
Your body will only perform as well as you fuel it to, so learning what to eat before a workout will make a big difference in the final results. Take the time to understand what works for your body, and you’ll soon be crushing more personal bests at the gym.
Thanks for reading! Find out more about HopperFit and its Packages at
www.hopper.fit, like us on Facebook @hopperfit, follow us on Twitter @hopperfit, and Instagram @hopper.fit. 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