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Superfoods for an energetic workout

Last updated on: July 29, 2011 21:25 IST

Superfoods for an energetic workout

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Gud2Eat.com

Want a great workout at the gym? Try out these foods.

Feeling exhausted when you hit the gym or the pool every day could be a sign that you're not eating right. Eat these foods for more energy.

Apple means a quick burst of energy

Simple carbohydrates, like apples, are a quicker source of energy at the same time it's not smart choice to eat a slice of apple pie just before your workout.

Courtesy: Gud2Eat.com


Image: Apple means a quick burst of energy
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Handful of nuts before exercising...

Nuts pack a huge punch of protein and healthy fats but make sure to keep your portions in check. One small handful should do the trick.


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Eggs work before or after training

Try  boiled eggs as they are high in proteins that helps to rebuild muscle tissue that may have been damaged during an intense workout session; Egg meals work before workout and after workout.


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A slice of multigrain bread before workout

A snack of multigrain bread with low fat cheese helps after workout as working out depletes your body of glycogen. Carbohydrates help restore muscle glycogen and prevent the break down of muscle tissue.


Image: A slice of multigrain bread before workout
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Can I drink milk before workout?

A small glass of milk before workout helps as casein (protein) promotes muscle building; milk lactose helps your muscles recover post a workout and also helps in making up for the loss of electrolytes.


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Why eat a banana before a workout

Banana is a good source of potassium, which ensures proper muscle function and helps relieve muscle cramps and soreness. Banana is rich in fibre so will give you sustained energy for a long work out.


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Oatmeal before workout session...

What you eat before your workout is key to a successful sweat out session. Oatmeal contains complex carbs and is high in fibre so will help digest slowly giving you sustained energy instead.


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Baked beans and energetic workout...

Before workout choose baked beans on toast as it contains both protein and complex carbs. Proteins & fibre helps slow down blood sugar release and provide sustained energy through your workout.


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Dried fruits before workout

A handful of dried fruits will provide you with healthy sugars for a quick energy boost, while the seeds and nuts will prevent your insulin level from dropping.


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Oatmeal cookie before a workout

If you are always in a perpetual rush -- grab an oatameal cookie to get sustained energy through your workout. Do check the label for the amount of fat per cookie.


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Yogurt and berries for a balanced begining...

Start your day with a cup of yogurt followed by an energetic workout. Yogurt can be enriched with fresh fruits like strawberries or grapes that will propel you through your training session.


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Fruits or veggies lend a energetic punch

Whether you engage in aerobic or anaerobic activity, fresh fruits and vegetables, are the best sources of energy as it means a low calorie snack packed with nutrients.


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A small glass of fruit smoothie...

Choose a fruit smoothie made with yogurt and fresh fruit before your workout to get an instant boost of energy with sufficient proteins that help slow down the release of sugar giving you sustained energy.


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Soup before or after workout

Small bowl of lentil soup with tofu can help give the necessary energetic boost to your exercise routine as liquid meals can be digesting more rapidly than solid foods plus they provide hydration.


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Can you exercise on empty stomach?

Avoid exercising on an empty stomach; A small serving of wheat or bran cereal with skimmed or soy milk would provide you with enough carbohydrates, protein and fibre to give you optimum energy through your workout.


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A pear before workout

Eat a pear before workout as it is low in glycemic index. Thus sugar enter the bloodstream slowly.


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Water important pre, post and during training...

Dehydration can cause headaches, fatigue and cramping -- which interfere with a successful workout; ideally you should 'sip' on water during your workout and drink plenty of water after your workout.


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Baked potatoes and workout

Not all carbohydrates are created equal, baked potatoes are high in glycemic index so they are best eaten right after the exercise whereas moderate (orange juice) and low (pear) can be eaten before exercise.


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Turkey sandwich post your workout...

Get a turkey sandwich after your work out; Carbs helps restore your muscle-glycogen levels and protein helps repair your damaged muscle tissues.


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Tuna salad sandwich post training

Post you workout a tuna salad sandwich with olives and low fat mayo, on multi-grain bread would be tasty and nutritious. Tuna provides protein; olives provide good fats for your heart; bread provides complex carbs.


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