When it comes to achieving noticeable results at the gym, hitting the weights is just part of the equation. Equally important is the food you put in your body. To simplify your grocery shopping experience and maximize your workout outcomes, we’ve compiled a list of dietitian-approved foods.
Amy Goodson MS, RD, LD, CSSD, an expert in sports dietetics and the author of The Sports Nutrition Playbook, emphasizes the impact of the right foods and beverages on performance, recovery, injury prevention, and overall well-being. Goodson stresses that proper nutrition provides the essential fuel and building blocks for optimal performance, tissue repair, and adaptation to exercise stresses.
Remember, your body is a reflection of what you eat. Therefore, it’s crucial to customize your shopping list to cater to your pre and post-workout nutritional needs. Goodson points out, “Nutrition plays a key role in fueling and replenishing energy for physical activities. Insufficient nutrition can hinder the body’s ability to perform and recover effectively.”
Here are 10 foods and beverages that can boost your workout results. They may surprise you!
Milk and Chocolate Milk
“I don’t like chocolate milk,” said nobody, ever. Surprisingly, chocolate milk—and milk in general—provides an amazing balance of carbs to protein. Chocolate milk is particularly good for the cause, as it aids in rehydration and muscle recovery.
“[This balance] helps replenish glycogen stores and repair muscle tissue post-workout. It’s also rich in electrolytes like calcium, potassium, and magnesium,” says Goodson. “Plus, milk naturally contains about 90% water.”
Tart Cherry Juice
You may have incorporated tart cherry juice into your relaxing bedtime routine to help you sleep better. Well, that’s not the only benefit of this tasty drink!
Tart cherry juice is chock-full of antioxidants and anti-inflammatory compounds, such as anthocyanins. “[Tart cherry juice] helps reduce muscle soreness and inflammation, which can enhance recovery and performance in subsequent workouts,” shares Goodson.
Salmon
When you’re looking for a solid dose of omega-3 fatty acids, vitamin D, and quality protein, salmon is an excellent choice.
“Omega-3s can help reduce inflammation by buffering free radicals that can cause damage to cells, while its high-quality protein content supports muscle repair and growth,” explains Goodson. So, grab some salmon on your next shopping trip!
Pomegranate Juice
Pomegranate smoothie, anyone? Not only is it delicious, but pomegranate juice is filled to the brim with antioxidants, especially polyphenols.
“These antioxidants [in pomegranate juice] help improve blood flow, reduce muscle soreness, and enhance recovery by combating oxidative stress,” Goodson points out.
Beetroot Juice
Beetroot juice is packed with high amounts of nitrates, which boost blood flow and the delivery of oxygen to your muscles. “[This enhances] endurance and performance during workouts,” Goodson explains.
Beef
Beef is a stellar source of essential nutrients, such as iron, selenium, and high-quality protein.
“Beef provides all the essential amino acids necessary for muscle repair and growth, making it an excellent post-workout food,” Goodson tells us. “[In addition, selenium] acts as an antioxidant, helping to reduce oxidative stress and inflammation, which can enhance recovery and overall immune function.”
Let’s not forget the importance of iron in your diet, which your body easily absorbs more so than non-heme iron derived from plant-based foods. “Adequate iron levels are crucial for maintaining energy levels and endurance, as iron plays a key role in oxygen transport in the blood,” Goodson shares.
Blueberries
Blueberries are king when it comes to antioxidants, especially vitamin C and anthocyanins.
“Antioxidants help reduce exercise-induced oxidative stress and inflammation, speeding up recovery and reducing muscle soreness,” says Goodson. She adds, “Vitamin C supports collagen production, which is important for joint and muscle tissue health.”
Quinoa
Quinoa is the perfect side dish or base for your meal, as it’s a 100% plant-based protein. Not only is it delicious, but it’s helpful in the muscle repair process, offers sustained energy, and feeds your body with essential nutrients, including iron and magnesium, which are key for muscle function.
“[Quinoa] contains all nine essential amino acids. This makes it an excellent option for muscle recovery for those who consume a plant-based diet,” Goodson says. “Quinoa also provides carbohydrates to help provide energy during workouts as well as refuel glycogen (carbohydrate) stores post-workout.”
Bananas
A banana a day is always a good idea! Why? Well, this fruit is a great provider of vitamin B6, potassium, and carbs.
“Potassium is an electrolyte and can help decrease the risk of muscle cramps,” Goodson notes. “It also provides carbohydrates for quick energy for workouts. Vitamin B6 aids in protein metabolism.”
Greek Yogurt
Greek yogurt makes for the perfect light meal or snack any time of the day. Plus, it’s full of probiotics, protein, and calcium.
Goodson shares, “The high-quality protein supports muscle repair and growth, while probiotics improve gut health, which can enhance overall nutrient absorption and immune function. Calcium helps keep bone mineral density strong, which can help fight against bone breaks and fractures.”
Frequently Asked Questions
What are some surprising foods that can boost workout results?
Here are some surprising foods that can help boost your workout results:
- Beetroot juice: Improves endurance and stamina.
- Dark chocolate: Provides antioxidants and can aid in muscle recovery.
- Coffee: Enhances focus and energy levels during workouts.
- Watermelon: Helps with hydration due to its high water content.
- Blueberries: Reduce muscle soreness and inflammation.
How can beetroot juice help with workout performance?
Beetroot juice is high in nitrates, which can improve blood flow, enhance endurance, and increase stamina during workouts. It may also help lower blood pressure and improve overall cardiovascular health.
Why is dark chocolate beneficial for workout results?
Dark chocolate is rich in antioxidants, such as flavonoids, which can help reduce oxidative stress in the body. It also contains magnesium, which is important for muscle function and recovery after exercise.
Is coffee a good pre-workout drink?
Yes, coffee can be a good pre-workout drink for many people. The caffeine in coffee can enhance focus, alertness, and energy levels, which may improve performance during workouts. However, it’s essential to consume it in moderation and be mindful of how your body reacts to caffeine.
How does watermelon benefit workout performance?
Watermelon is a hydrating fruit that can help maintain fluid balance in the body due to its high water content. Staying hydrated is essential for optimal workout performance, as dehydration can lead to fatigue, cramping, and reduced endurance.
