I am frequently asked which foods are good for pre and post workout nutrient intake. Certain foods are more effective for increasing muscle recovery and energy production. I personally prefer food products as opposed to shakes and pills. I find protein and meal replacement shakes to be unfulfilling which lead to me ravaging through the fridge and cupboards looking for more food and thus more added calories! Listed below are some foods ideal for increasing energy and muscle recovery;
GREEK YOGURT
This is no longer a secret power food. Just about everyone knows about the benefits of Greek yogurt. This grab and go food is an excellent source of protein, vitamin D and calcium. It contains probiotics and cultures which help the digestive process. A 6oz serving of Greek yogurt has between 15-20 grams of muscle building protein! Having a Greek yogurt pre or post workout is effective because it will provide the nutrients to fuel your workout and rebuild muscle tissue broken down from the workout. I recommend minimizing the yogurts with a lot of fruit throughout the day because they contain a lot of sugar. BEANS Most beans generally are loaded with protein and fiber. Combine the beans with rice and you have a complete protein that will help build and repair muscle tissue. The fiber and protein help minimize insulin spikes as well. Fiber will keep you feeling full longer which is great for those of us looking to shed a few pounds of body fat. One cup of black beans contains 12 grams of protein, 9 grams of fiber, vitamin B, folate and copper.
COTTAGE CHEESE
Cottage cheese is very versatile. I use it as a topping for baked potatoes, a dip for veggies, topping for salad... Choose the low fat or fat free versions to prevent extra calories and fat. One cup of low fat cottage cheese will run you around 163 calories and provide an impressive 28 grams of protein (as much as 4 eggs!), calcium and vitamin B12.
CHOCOLATE MILK
I've covered the benefits of this guilty pleasure in a few blogs. Chocolate milk is an excellent post workout drink. It is also a great preworkout beverage as well! Chocolate milk contains carbohydrates and electrolytes to help fuel you through your workout. It contains protein, vitamin D, calcium and other key nutrients ideal for post workout. Chose the low fat version to minimize unwanted fat and calories.
See my blogs NUTRITION FACT VS FICTION 7/14/14, TOP SNACKS FOR RUNNERS 8/5/14 for more information and benefits.
BANANAS
Bananas are my favourite fruit! I put them in just about every smoothie or shake I have (I said I prefer solid food but still enjoy a nutrient loaded smoothie!) Bananas are easy on the stomach and make a great preworkout snack. They are rich in glucose which is digested easily and provides immediate energy. The high potassium helps prevent muscle cramps while exercising, particular cardiovascular activity. A medium sized banana contains about 36 grams of quality low glycemic index carbs which help burn the fructose slowly and evenly.
EGGS Another staple for anyone looking to lose body fat and increase muscle. All proteins are compared to the egg white! They have a biological value of 100%. Each whole egg contains around 7 grams of quality muscle building protein. Eggs are quick and easy to make, can be flavoured with many different nutrients such as veggies or spices and hard boiled for a grab and go nutrient dense food. I recommend one yolk for every three or four eggs consumed. All the fat and cholesterol is contained in the yolk
See my blogs EGGS... NOT JUST A BREAKFAST FOOD 8/2/12, EGG & VEGGIE WRAP - QUICK AND NUTRITIOUS BREAKFAST 6/2/14 for more information and benefits.
ALMONDS Almonds are another great grab and go food! A quarter cup contains 8 grams of protein. They also contain the amino acid L-arginine which can help burn fat and carbs more efficiently during your workout. They contain magnesium which increase energy and endurance as well! They make excellent snacks or throw some into a salad to add protein. Be careful how many you eat though, it's easy to lose track of serving sizes and eat more calories than you intended.
CHICKEN Chicken breast should be one of the main staples of any diet... unless of course you're a veggiehead like myself : ) A six ounce serving of chicken has a whopping 54 grams of protein. It is also rich in the amino acid Leucine which is one of the 3 Branched Chain Amino Acids, also known as anabolic aminos. It is also low in fat. This is one of the more nutrient dense foods.
WILD SALMON Wild salmon has 39 grams of protein per serving. This as well as many fish, contain omega-3 fatty acid which is heart healthy and minimizes inflammation which can cause various disease. Be sure to chose wild salmon... farm raised fish generally are loaded PCBs and fishmeal.
*some information compiled from eatthisnotthat.com