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10 foods to boost your workout

There are so many reasons to exercise. It boosts your mood, it helps you sleep better, and it can even help manage chronic pain. But when you're feeling sluggish or lacking in motivation, sometimes the hardest part is just getting started. So what's a mom to do?

Protein is the most important nutrition to boost your workout. Protein helps build and repair muscle tissue, which is what you need when working out. If you don't get enough protein in your diet, it can lead to fatigue and weight loss as well as a decreased immune system.
In order for the body to obtain energy from food, there needs to be a balance of carbohydrates and proteins. Carbs provide fuel for an active lifestyle while protein builds lean muscle mass that burns more calories at rest than fat does! Protein supplements are especially helpful for those who have trouble getting all their daily requirements from food alone or those who work long hours outside the house where meal prep isn't always possible.

Here are 10 foods that will make your workout easier and more effective: 


Bananas are a great food to boost your workout. They provide you with energy and keep your blood sugar levels stable. Bananas also contain potassium, which helps regulate muscle contractions and maintain fluid balance.  The carbs in bananas give you quick energy that is easily released into the bloodstream without spiking insulin production, unlike other high-carb foods like white bread or pasta. A banana also contains protein for more sustained energy release during extended workouts, especially when coupled with dairy products or nuts for their amino acids. Eating one banana about 30 minutes before exercise might help improve endurance performance by giving muscles extra glycogen stores so they can work longer without fatiguing as quickly.


It was hard to find time to exercise when I had my kids. It's even harder now that they're all in school and sports! One thing that has helped me stay motivated is switching from white rice - which can be heavy on the stomach - to brown rice. Brown rice not only provides more fiber than its white counterpart, but it also contains magnesium, selenium, zinc and other essential nutrients needed for muscle recovery after a workout. This makes it an ideal addition to any meal pre- or post-workout!   There are so many ways you can enjoy brown rice: as a side dish with dinner, as part of your lunchtime salad or soup meal plan, mixed into oatmeal or quinoa porridge 


Like bananas, greek yogurt is another perfect workout food to eat before a morning session. It’s full of healthy carbs and protein helping you muscles replenish themselves while the calcium keeps them strong for hours on end! Top it off with some tasty berries or peanut butter for an even healthier snack that will make your mornings more appetizing
Best time: In between meals when we need carbohydrates as fuel


Oats are a great source of carbohydrates for those who need an energy boost. Oats release their carbohydrates gradually, which is perfect for those who want to avoid the "energy crash" that usually follows a high-carbohydrate meal. Eating oats before an intense workout will help keep your body fueled and full of energy.    You can find oatmeal in many grocery stores, as well as pre-packaged containers with individual portions at most convenience stores. Now you have no excuse not to eat healthy!


Caffeine is one of the most tried-and-tested ways to boost energy. It can be found in coffee, tea, chocolate, and many other foods and drinks that we consume every day. But what exactly does caffeine do? How much should you take? And how will it affect your sleep cycles? Keep reading to find out more about this popular stimulant!
Caffeine boosts your mood by releasing serotonin (the feel-good chemical) into your bloodstream - giving you a quick pick-me up. It also increases dopamine levels which make us feel more focused on tasks at hand. Caffeine helps improve athletic performance by increasing blood flow throughout our body; allowing oxygen to reach muscles quicker during exercise.



Egg whites are a perfect workout food, but you need to strip out the yolks as they can make your stomach feel bloated at the gym. A single egg white contains about four grams of protein so whip up an omelette for breakfast with some fruits on top or use them in other healthy recipes like lasagna noodles!


It's time for a fresh, smoothie! If you're looking to get your energy levels up and stay energized through the day ahead of an important workout then just grab one of these tasty elixirs. You can be sure that they will provide all the nutrients needed before heading into battle – not only that but there are no added sugars in this drink either so it won't have any negative impacts on what goes down during intense periods at work or school later today. Throw some veggies too if possible because even though non-fruit vegetables don’t really fill us up like fruit does their high fiber content helps keep our guts happy throughout long hours spent studying instead


If you're someone who always have a loaf of fresh, homemade bread in the house then I've got good news for you! Wholegrain is one of those foods that works wonders when it comes time to refuel after working out. It provides energy without any empty calories like carbs from refined grains can sometimes give us; plus they contain important vitamins and minerals such as manganese which helps keep your muscles healthy during rigorous workouts - not mention providing an excellent source at fiber too (who wouldn't want more!)


If you're a vegetarian, then lentils are an excellent food to eat before working out. Not only do they have plenty of protein and carbs but their sustained release makes them easy for carb lovers like me who want something in our stomachs just prior to hitting the gym! Lately I've been incorporating more legumes into my diet because it helps keep things regular between mealtime snacks or post-workout recovery drinks too - plus they taste great with all sorts of spices added onto top so no matter what recipe idea comes up this year try adding some brown rice noodles instead if crazy peanut butter sauce sounds good (spicy!)



Recent research has suggested that honey's combination of fructose and glucose makes it a solid choice for an energy boost. This is because carb blends are increasingly thought to be superior in releasing the needed carbohydrates than just simple sugars like those found in fruit or milk, which can sometimes take longer digesting before they provide any form of fuel at all! Honey on wholegrain bread will give you plenty of fuel right when your body needs it most: during digestion; as well as providing some B vitamins too - perfect if exercising later today ;)


Goji berries are a nutrient rich fruit with high levels of anti-oxidants and vitamins A, C, E. These make them an excellent post workout snack choice to help your body recover from intense exercise.   They also have a good amount of fiber which is important for regulating blood sugar levels and decreasing hunger cravings.  The best time to eat goji berries is in the morning when they will not interfere with any other food you might consume at that meal or with dinner later in the day when you're trying to lose weight.

Conclusion paragraph: We hope this article has helped you understand how to fuel your workouts and we want to remind you that the best workout is the one that fits into your life. You can’t always eat what you don't like, but if there are some foods on our list that sound good, then start stocking up! Remember, eating healthy doesn't have to be complicated. If it's not easy for you or practical in your situation, make sure at least half of each meal consists of vegetables (or drink a green juice) and try adding more protein-rich food with every meal. The consistency will help keep things simple by ensuring all meals contain nutrients from different sources. And remember - enjoy yourself along the way!