Healthy Food Guide (Australia)
5 FOODS TO FUEL YOUR WORKOUT
Are you planning to get in shape for summer? We show you the foods that turn into quick and healthy main meals and snacks before or after your workout.
Turn these foods into easy meals that will help restore your muscles and energy
What you eat is vital for achieving your fitness goals. The right foods provide the energy and key nutrients to perform at your best, to build and maintain strong muscles, and to help you recover quickly after a workout. If you’re planning a strenuous exercise session, aim to eat easily digestible, slow-release carbohydrates one to two hours beforehand. Follow this up with a mixture of protein and & carbohydrates shortly after the session to help your muscles recover, and to replenish your diminished energy stores. Get inspired with these quick ideas.
Keep nut and seed butters, along with whole nuts, in the cupboard for a pre- or post-exercise snack.
The benefits Nuts and seeds are rich in protein and healthy fats. They’re also a good source of both magnesium and calcium, which support muscle function and bone strength, plus zinc to boost your immune system.
QUICK RECIPE BOOST
Spread a couple of teaspoons of peanut, almond or cashew butter over apple slices for a fast and filling snack.
Work out early in the morning? A bowl of porridge is the perfect post-exercise breakfast. As the weather starts to warm up, you can swap hot porridge for cold overnight oats, topped with tasty tropical fruits and filling nuts.
The benefits Oats are an excellent source of slow-release carbs which help replenish the energy stored in your muscles. They also provide magnesium, which reduces tiredness and fatigue and may also support muscle recovery.
QUICK RECIPE BOOST
Make a smoothie with oats, reduced-fat yoghurt, milk and berries – then pop it in your bag to drink after you’ve exercised. Or plan ahead and make our overnight oats, which keep in the fridge for two days.