Don’t let your hard work in the gym go to waste. The food you eat doesn’t just give you energy – it fuels your muscles, helps you burn fat, and even boosts your cardiovascular health. Chow down on these 8 power foods before and after your workouts, and you’ll see results in no time.
Good for: Muscle recovery
Both of these tropical fruits are loaded with bromelain and papain, enzymes
that not only help break down proteins for digestion but also have
anti-inflammatory properties to speed up your post-workout recovery.
Good for: Cardiovascular fitness
Australian researchers found that cyclists who took fish oil for 8 weeks had
lower heart rates and consumed less oxygen during intense bicycling than a
control group did. The fatty acids in fish oil need to become incorporated into
muscle and heart cells to have an effect, and that takes weeks of consumption-so
either take fish oil pills each day, or try to eat fish rich in fatty acids
multiple times a week to see similar results.
Good for: Muscle building and repair?
The perfect post-weight training repast has about 400 calories, with 20 to 30
grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to
repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta
with meat sauce fits that formula.
Good for: Waist-trimming
Lean meats are a great low-calorie source of protein, and scientists at
McMaster University in Hamilton, Ontario, found that eating more protein may
reduce the fat around your midsection. People who ate 20 more grams of protein
every day than the group average had 6 percent lower waist-to-hip ratios.
Good for: Hydration
The best sports drink may come from a cow. British researchers found that
milk does a better job than water or sports drinks at rehydrating the body after
exercise. Why? To begin with, milk has more electrolytes and potassium. The
addition of chocolate gives milk the perfect balance of carbs, protein, and fat
for speedy muscle recovery.
Good for: Pain relief
University of Georgia scientists revealed that taking a caffeine supplement
(equal to two cups of coffee) after exercise reduces muscle soreness more than
pain relievers can. Caffeine blocks a chemical that activates pain
Good for: Muscle recovery
Brazilian scientists found that participants who consumed three cups of green
tea every day for a week had fewer markers of the cell damage caused by
resistance to exercise. So drinking a few cups every day may help your muscles
recover faster after an intense workout.
Good for: Endurance
Drinking cold water before and during exercise can help improve your
endurance. In a British study, cyclists who drank about 30 ounces of a chilled
drink in the half hour before riding in a hot, humid environment-and smaller
amounts as they rode-were able to bike 23 percent longer than riders who downed
lukewarm liquids. Drinking cold water may be the most direct way to reduce core
body temperature, so it takes you longer to heat up and slow down.