Top 6 Foods You Should Use to Maximize Workouts

foods for Workouts

Are you looking for foods that will maximize your work out? It is easy to get confused about what to eat and what not to eat. Since there are more than 30,000 items available in most of the supermarkets, choosing the right for fueling your workouts is a daunting task. For those who are new to the fitness club, we are here to help you. In this article, we have listed the top foods you should consume after or before a workout.

Have a look!


Everyone has heard, an apple a day keeps the doctor away. This is because apple contains a component quercetin. It is useful for enhancing metabolism that increases endurance. In a study, it was found that quercetin supplement helped cyclists ride longer. So, it is advised to eat an apple before a workout to be able to improve your endurance.

In addition, it is a wonderful fruit that helps in giving neurological health a boost. The quercetin is useful for decreasing cellular death that is caused by inflammation and oxidation of neurons. This food is also useful for preventing dementia.

Apples are good for limiting the risk of a stroke and lowers the level of bad cholesterol. It is good to ward off breast cancer and decrease the risk of diabetes.


The perfect start of the day is by having a cup of coffee. This is because it keeps you energized to do everyday chores easily. It is because caffeine in the coffee has the ability to enhance stamina and endurance. This will give you the much-needed boost to work out a little longer.

It is recommended to drink coffee half an hour before the workout. In case it upsets your stomach, you can increase the duration to one hour before workout. There is no limitation on the type of coffee you drink, whether you love hot or iced coffee, it will help in improving your stamina and endurance. The only thing you need to keep in mind is that you should not add sugar. This is because it may negate the caffeine kick.


One of the most popular foods among athletes or fitness enthusiasts is banana. According to research, it was found that eating a half banana after 15 minutes is an effective way to fuel your muscles. It provides nutrients and antioxidants that are not found in the sports drinks. Experts recommend adding this item to your routine instead of sports drink. This is because it provides the same carbohydrates content just without the added sugar.

This magical fruit is an excellent choice to control your blood pressure. According to a study, it was found that bananas are good for reducing the risk of developing asthma. Bananas are rich in Vitamin C, this makes them capable to fight the free radicals that lead to cancer. It promotes heart health and controls diabetes. One of the most popular benefits of banana is to improve digestion. Another health benefit of banana is that it helps in giving a boost to mood and improves memory retention. Since bananas are rich in potassium, it can decrease the risk of stroke, the development of kidney stones, and provides protection against muscle mass.


After working out, sore muscles feel like a reward, but it hurts. Many fitness experts use ginger to relieve pain and soreness. According to a study, using half a teaspoon of ginger, grounded or raw root, will help reduce soreness of muscle by 25%. This is because it has shogaol, ginergol, and zingerone.

It was mentioned in the Journal of Pain that ginger is an effective way to get rid of muscle ache and soreness, even better than NSAIDs. You can use it in the powdered or raw form. It can offer numerous health benefits if you add it to your tea. Have a look at the following ginger tea benefits.

Ginger tea can help in improving digestion and absorption of food. It is good for relieving nausea and prevent vomiting related to motion sickness. Additionally, it can help in enhancing blood circulation and enhance the immune system. It is even good for reducing inflammation and get rid of the menstrual discomfort.


Every fitness enthusiasts know the importance of egg. For those who don’t know, eggs are an ideal way to consume quality protein. It is because one large egg contains muscle-building essential amino acids along with 6g of protein.

The egg is among the food sources that provide leucine, it is the most crucial amino acid for muscle protein synthesis. In a research, it was found that eating 20 to 30 grams of leucine-rich foods will help in muscle recovery and promotes growth after a workout.

It is suggested to eat eggs in the breakfast, this will help in keeping your hunger in check. If you want to eat eggs post-workout, you can enjoy an egg salad sandwich or a potato scramble and egg.


Raspberries are good for promotes the production of nitric oxide. This is useful for delivering oxygen to your muscles. This food item has powerful antioxidants including Vitamin C, ellagitannins, and anthocyanins. In a study, it was found that they increase the antioxidant defense system. The antioxidants are helpful for helping in muscle repairing and reduce inflammation.

Moreover, raspberries are good for increasing brainpower. It will help in improving memory and will reduce the risk of decline in the cognitive ability related to age. It is good for heart health and may even help in preventing cancer. The antioxidants in raspberries combat the free radicals that prevent the growth of the tumor and reduces the inflammation.

A wonderful health benefit of raspberries is that will help in keeping your eyes healthy. Thanks to the vitamin C in this berry, your eyes will be protected against the UV light damage.

In the end, start using these foods and fuel up like an athlete to lose weight and recover quickly. If you want to know more fitness tips, you can visit Fitnessator.

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Rudy Mawer is a certified sports nutritionist from the International Society of Sports Nutrition (ISSN). He has a first class bachelor's degree in Exercise, Nutrition and Health and a Master's degree in Exercise and Nutrition Science. Rudy has worked as a sports nutritionist and trainer for 7 years and has helped hundreds of people transform their physiques. He has worked with many professional athletes and teams, including the NBA, professional bodybuilders, world triathlon gold medalists, and Hollywood celebrities. Rudy bridges the gap between science and real-world application. He applies the latest research into his writing and consulting practices.


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