13 Healthy Superfoods To Accelerate Your Workout

We all have heard the phrase – we are what we eat. The way we work out and the food we eat impact every aspect of our life in one way or the other, most of the time without even realising it. Due to the somewhat unhealthy or hectic lifestyles we lead, most of us tend to go down the slippery slope that takes us to frozen foods, junk foods, and whatnot.

So, what are superfoods, and why should we have them? Well, for starters, we should eat healthy. Secondly, superfoods are foods that contain more nutrients and are proven to be highly beneficial for our overall wellbeing. Having superfoods help our body function more efficiently, boost our immune system, and support our workouts and their resulting benefits.

Superfoods are known to provide our body with higher than average vitamins, minerals, nutrients, healthy fats, and antioxidants. Typically, oils, colourful vegetables, grains, fruits, dairy, nuts, and fish are superfoods. Consuming superfoods regularly will supplement your workout efforts and aid in healing, recovery, and performance.

The key ingredients to boosting workout levels include fibre, healthy fats, and protein. Almonds provide all these ingredients and more in sufficient amounts. It is also rich in Phosphorus, copper, manganese, Vitamin E, and magnesium.

Vitamin E is essential for the body to boost immunity, safeguard against diseases, and reduce overall oxidative stress, especially after high-intensity workouts. Magnesium helps in managing blood sugar levels and blood pressure. Almonds are also known to help control type 2 diabetes and are a great supplement if you're looking to lose weight.

Avocados are all the rage these days, and it's no wonder why. These trendy little fruits are not only delicious, but they're also packed with nutrients that can help to improve your health. Avocados are high in oleic acid, a healthy fat that has been shown to reduce inflammation in the body and promote cellular repair. They're also a good source of fiber and other healthy fats, which some studies suggest can help you feel fuller for longer. So if you're looking for a nutritious snack that will keep you feeling satisfied, look no further than the avocado!

Oats are a nutritional powerhouse, loaded with all kinds of beneficial nutrients that are especially good for your cardiovascular health. Not only do they help to lower your cholesterol and reduce the risk of heart disease, but they also contain a type of carbohydrate known as a low-glycemic carbohydrate.

What does this mean exactly? Well, basically, it means that oats digest more slowly than other carbohydrates, so they won't spike your blood sugar levels and leave you feeling drained. This is perfect if you need sustained energy right before a challenging workout or physical activity, like a set of burpees. Oats are truly one of the healthiest foods around, so be sure to include them in your diet regularly for sustained energy and overall wellness!

If you're working out to achieve a lean body, Salmon can help immensely. It is a great source of healthy fat and protein and is a popular superfood among athletes and fitness enthusiasts.

Salmon is known to help increase muscle mass and is rich in amino acids, omega-3 fatty acids, and potassium. It helps muscle tissues' recovery and boosts heart and joint health.

Leafy green vegetables help aid digestion, eliminate bad cholesterol, boost immunity, and improve overall health. Kale is one such leafy green vegetable that's easily available in the market and is high on fibre, low on calories, and comes packed with tons of nutrients our bodies rely on.

Kale is even known to reduce the risk of heart diseases, obesity, hypertension, etc. It is packed with Vitamin A, K, and C and has copper, potassium, folate, and manganese. Moreover, it is also loaded with antioxidants that protect your body from free radicals and inflammation.

Cranberries are an excellent source of antioxidants and fibre, and they have a low sugar content. Cranberries have been shown to improve digestive health, and they are also believed to help prevent cancer and heart disease. 

Cranberries are usually consumed dried, fresh, or in the form of juice. Cranberry juice is especially popular, and it is often used as a mixer for alcoholic beverages. Cranberry juice is also used as a natural remedy for urinary tract infections. Cranberries are a versatile fruit, and they can be used in many different ways.

Many fitness enthusiasts even add cranberries to their protein shakes and smoothies to increase the overall nutrient content, helping with their workout regime.

Gut health is crucial to muscle recovery for absorbing nutrients after a rigorous workout. It ensures regular bowel movements.

High in antioxidants and low on calories, Blueberries are powerful immune boosters that can protect against a wide range of diseases. It safeguards against cholesterol, hypertension, cancers, and more. It contains high amounts of Vitamin C, Vitamin K, manganese, fibre, and more, helping reduce oxidative stress and lower cancer cells and blood sugar levels.

People trying to loose weight should try Blueberries as it helps with fat loss. As it is high in antioxidants, it helps muscles recover faster after high-intensity workouts.

Bananas are a great pre-workout snack because they're packed with nutrients like carbs and potassium. Carbs are important for exercise performance and muscle growth, and potassium is essential for proper muscle function. Bananas are also easy to digest and can slow the absorption of sugar in the bloodstream, which is ideal if you're looking to maintain stable energy levels throughout your workout.

Plus, they're just plain delicious! So next time you're heading to the gym, be sure to grab a banana or two to fuel your workout and help you reach your fitness goals.

Eggs are one of the most popular superfoods that are affordable and easily accessible. It contains a high amount of vitamins and protein and is a good source of lean protein and healthy fat. Giving your body a sufficient amount of protein is essential after a workout for muscle recovery, and eggs offer that in optimal amounts.

Moreover, having eggs rich in amino acids is a much better option than protein shakes. It helps with digestion while boosting athletic performance drastically. Some of the nutrients in Eggs include –

• Zinc
• Copper
• Selenium
• Iron
• And Vitamins B12, K, A, D, E, and B6
  

Having eggs regularly helps keep the cells in your body healthy. The yolk of the fat contains fat, while the egg white is a good source of protein. The yolk may be high in fat but contains most vitamins and minerals, including lecithin.

Spinach is another green leafy vegetable that comes packed with Phosphorus, folate, manganese, calcium, and Vitamins b12 B6, E, C, A, and K. Spinach supplies the optimal amount of fibre and zinc to our body, boosting our immunity and helping manage weight.

Spinach also helps cleanse and detoxify our body due to the high content of carotenoids and phytonutrients. Consuming spinach regularly helps reduce inflammation, defends your body against anaemia, and helps manage haemoglobin levels

Garlic is one of the most overlooked superfoods, especially because it is mainly used as an ingredient rather than as a food by itself. Garlic is a powerful superfood that aids in digestion and eliminating toxins from the body.

It is a powerful antioxidant and helps cleanse the body, protecting against sickness. Garlic also has antibacterial properties that protect the body from infection while helping reduce body inflammation.

Turmeric is also regarded as one of the most powerful natural antioxidants that help boost stamina, endurance, and immunity. It helps eliminate free radicals from the body, which safeguards you against diseases and helps with muscle recovery.

Curcumin in turmeric is the primary nutrient known to have anti-inflammatory properties. The inflammation levels are considerably high after a workout, and turmeric can greatly help lower these side effects.

We often experience sore muscles after a rigorous workout session. Consuming ginger can help reduce muscle soreness and aids with digestion as well. Moreover, having ginger will improve stamina and muscle strength. Add ginger to your post-workout nutrition and experience the benefits it offers.

Proper nutrition is an essential component of an optimal workout regime. If the food you consume doesn't help your workout, it can backfire, leading to muscle damage, slow muscle recovery, high body inflammation, fatigue, and other health issues.

Supplement your workout with the superfoods mentioned above, and you'll notice positive visible differences over time.

The feel-good factor offered by the right combination of exercise and proper nutrition is euphoric, and now that you know all about these superfoods, there's no reason to make a meal plan that includes these all.

It would help pace up muscle recovery and boost the overall healing process after a workout, improving stamina, strength, and endurance.

So if your serious about food and getting the most from a workout, talk to a professional personal trainer to accelerate your growth.

Hi, I'm Gary Wagner (Coach Gaz).

I help business leaders get out of pain so they can dominate their profession & get all that they want out of life. I guide professionals passionate about achieving new levels of performance. I enable them to forge an effective and resilient physical form that feels unstoppable, enabling and empowering their personal and professional success in Melbourne.