12 foods for absolute effectiveness workout

Many foods for exercisers have a positive effect on athletes that, if you add them regularly, can ensure both nutrition and training effectiveness.

To design a quick and easy gym menu, you can consider choosing the following foods for exercisers. These foods are all rich in essential nutrients to help you get the most out of your workout.

Top 12 foods for exercisers

1. Broccoli

Broccoli is one of the best workout foods. Prominent among green leafy vegetables, broccoli provides many nutrients such as iron, calcium, protein, fiber and vitamin C, which are useful for muscle and bone development and improve the circulatory system.

• Ration: 45g broccoli (15 calories), eat 2-3 servings/week
• Food suggestions: Stir-fried broccoli with chicken breast

2. Oats

Oats provide high levels of fiber and zinc. This workout food is perfect to eat in the morning because it helps provide and sustain energy so you can work out effectively. In addition, oats help with weight loss, benefit heart health, immunity and reduce stress better.

• Ration: 120g oats (85 calories), eat 3-4 servings/week
• Food suggestions: Oats served with yogurt and fruit

Oats are one of the foods for exercisers that can be eaten immediately and provide many useful nutrients

3. Salmon

Salmon is high in omega-3 fatty acids and protein. These nutrients make them one of the best workout foods. They help build muscle and cut fat, boost metabolism, and manage weight better.

• Ration: 85g salmon (180 calories), eat 3-4 servings/week
• Food suggestions: Pan-fried salmon served with mashed sweet potatoes

4. Beef

Beef is one of the foods for gym people that provides many nutrients such as iron, zinc, protein, vitamins and minerals, essential amino acids for the body. They help maintain overall health, promote muscle growth and support a better circulatory system.

• Ration: 85g beef (200 calories), eat 3-4 servings/week
• Food suggestions: Lean beef rolls with mushrooms and grilled vegetables

5. Whole grain bread

Whole grains contain a lot of protein and good carbs, and have a slower digestion rate to help the body regenerate and maintain energy for a long time to work effectively. You can choose whole grain breads as healthy and nutritious gym foods that can replace other carbs.

• Ration: 2 slices of bread (160 calories), eat 6 slices/week
• Food suggestions: Bread with peanut butter, served with banana/apple

Exercise foods such as whole grains can be paired with other healthy foods for a nutritional boost.

6. Almonds

Almonds are rich in protein, fiber, and vitamin E, among other nutrients. This gym food not only supports muscle and bone development, adds essential nutrients, but is also very good for your heart, digestive system and skin, and does not cause weight gain.

• Ration: 30g almonds (180 calories), 3 servings/week
• Food suggestions: Roasted almonds for direct consumption

7. Yogurt

Yogurt, especially Greek yogurt, contains calcium and beneficial bacteria, along with other nutrients found in milk. They help support musculoskeletal health, boost fat burning, and help you feel fuller for longer. Therefore, yogurt can be a food for exercisers who want to lose weight effectively.

• Ration: 170g yogurt (100 calories), eat 3 servings of milk or dairy products per day
• Food suggestions: Fruit smoothie with Greek yogurt

8. Spinach

This workout food is packed with fiber, calcium, and beta carotene, an important nutrient for immune system health and vision. Spinach also provides a lot of vitamins A, B, protein and potassium to help with better muscle recovery and growth.

• Ration: 30g green spinach (5 calories), eat 2-3 servings/week
• Food suggestions: Dumplings filled with vegetables and cheese

Spinach is a dark green vegetable that belongs to the top of the best foods for athletes and is easy to combine in many dishes

9. Eggs

Each egg contains 4g of amino acids that are useful in building muscle. The white contains protein, while the yolk contains both protein and omega-3 and many vitamins like A, B, D and choline.

All these nutrients help maintain muscle as well as healthy body, improve memory effectively. So whole eggs are a great food for exercisers.

• Ration: 1 large egg (70 calories), eat 3-7 eggs/week
• Food suggestions: Poached eggs served with bread

10. Sweet potatoes

Sweet potatoes are also a good source of carbs for exercisers. They are also high in beta carotene, iron, and vitamins C and E, which help protect healthy cells. Not only helps you feel full and maintain energy, sweet potatoes also help muscles recover faster after a workout.

• Ration: 1 medium sweet potato (200 calories), eat 1 per week
• Food suggestions: Sweet potato soup with chicken broth

11. Feather soybeans

Soybeans (edamame) contain both protein, fiber, antioxidants and many vitamins and minerals, almost all of the essential substances from different food sources for athletes. They are beneficial for overall health and muscle growth.

• Ration: 75g soybeans (120 calories), eat 4 servings/week
• Food suggestions: Boiled soybeans with a little salt and eaten directly

Just boil soybeans with a little salt and you have an extremely good dish for exercisers

12. Olive oil

Olive oil is rich in good monounsaturated fats, and has strong anti-inflammatory properties that effectively reduce pain and swelling caused by post-workout damage. They are also good for heart health and are one of the best sources of healthy fats for exercisers.

• Ration: 1 tablespoon 13.5g olive oil (120 calories); eat 2 spoons/day
• Food suggestions: Cucumber, Kale and Olive Oil Salad

Above are the foods for exercisers that are extremely good for the muscles and the whole body. Please add it to the menu immediately to ensure nutrition for exercise every day.

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Reference source

The 20 Fittest Foods https://www.mensjournal.com/food-drink/the-20-fittest-foods Accessed date: 5/25/2020