We are often asked what the best foods are to eat before, during or after exercise. Getting crucial nutrients in your body can really make a big difference when it comes to either ‘feeling on fire’ during your session, or feeling like you have run out of petrol!
You know you can’t go wrong eating lots of fruits, vegetables and whole grains. But certain foods can really give your exercise sessions a boost. These nutrient-packed picks (some familiar, some unusual) will provide you with vitamins, minerals and anti-oxidants that will help you exercise at your best.
Jump Start Power Picks Foods that deliver crucial nutrients for people who exercise.
1. Raisins -> Mid-session carbs The perfect on-the-go fuel is already in your pantry; two tablespoons of raisins pack more than 30grams of carbs, making them ideal for snacking during exercise of an hour or longer. Also new studies show that eaten alone, raisins (unlike lollies) decrease mouth acidity, helping to prevent harmful bacteria growth that may lead to tooth decay.
2. Mushrooms -> Post-exercise Potassium From white button to the more exotic shitake mushrooms, these fungi supply potassium crucial for body fluid balance. Mushrooms also contain an antioxidant known as L-ergothioneine not found in many foods and known to help fight off free-radical damage. Add to salads, soups, casseroles or sauté with olive oil as a side dish.
3. Hemp Seed Oil – Healthy Fats One tablespoon of this nutty oil supplies your daily need for omega-6 and omega-3 fatty acids – essential for heart health, as well as controlling inflammation that may lead to diseases, such as Alzheimer’s. Heat and light can damage the fat in hemp oil, so store it in a dark container in the fridge and use for dipping, in dressings or tossed with pasta or steamed veggies.
4. Kangaroo -> Leaner Protein and Good Source of Iron This high-protein red meat is lower in saturated fat than beef, but packed with many of the same nutrients exercisers fall short on. Each 100gram serving contains more than 50% of your vitamin B12 needs and 30% of your needs for iron and zinc – all necessary for muscle function and recovery. Grill streaks or use ground kangaroo in burgers and stews.
5. Berries -> Inflammation Fighters Whether you choose strawberries, blueberries or the more exotic acai and goji, all berries contain antioxidants called anthocyanidins. Studies show these compounds halt oxidative damage that occurs with ageing, and may stave off muscle soreness.
6. Canned Beans -> Lasting Energy One of the best buys in the supermarket, a one-cup serving of most canned beans supplies more than 25% of your Recommended Dietary Intake of protein, almost 60% for fibre and 20% for iron, along with a good dose of carbs. Eat them 4 or 5 times a week in soups, salads and as sides.
