Whether you have a regular workout routine or are thinking of starting one, you’ve probably heard countless times that the proper diet important. That includes some fresh vegetables, a key part of getting the most from your workout.
However, there are a variety of fruits that can speed up your gains as well. Yes, fruits in workouts are sometimes met with suspicion due to their sugar content, but it’s important to separate fact from fiction. We’ll explore the benefits of fruits and vegetables as part of a fitness diet, and how they can both help to heal the body.
The Best Pre- and Post-Workout Foods: Prevention
It’s always best not to put too much strain on the body during our workout routines; an injury is not just detrimental to the body, but it will interrupt our natural fitness schedules as well. However, you can do more than just use care when working out. What you put in your body also affects whether you’ll be injured, and how your body will handle it if you are.
For example, pre-workout is the time to eat foods rich in carbohydrates. Your body needs these for energy during your training. If they’re too depleted, you could hurt your body’s internal processes. This is especially true if you work out in the morning, since your body hasn’t had any energy sources during sleep. In fact, experts agree that you should eat fruit right after you awaken to restore needed glycogen. Some of the best fruits for this are:
The first three can simply be sliced and eaten as they are, but we recommend putting the banana on some toast or in some oatmeal for the best effects. The reason for this is that these fruits give you the complex carbs of the toast keep things going during your workout, and the vitamins in the fruit give you an energy boost, so that you can do a complete workout routine.
If you’re working out later in the day, you still need the boost that fruits and veggies provide, but we’ll suggest different ones; the fructose will replace the glycogen you’ve been using throughout the day, and help to prevent muscle fatigue during and after your workout. Choose items such as:
Experts recommend eating a rainbow when it comes to maximizing fruit and vegetable intake, and that you should try to fill half your plate with them at each meal.
We recommend a protein-rich food such as eggs for your post workout. Your body is recovering, and protein aids the muscles in this process. Consider something like spinach, which automatically works to lower blood pressure and inflammation; perfect for when your blood is pumping after the workout.
What Natural Remedies Are Ideal for Preventing Strain?
Things happen, especially during intense workouts. Pulled or strained muscles or joints are common, and if you do injure yourself, there are some natural remedies that can speed the healing process and possibly prevent further harm. They can also be used proactively during pre-workout sessions to lessen the likelihood of an injury.
To help prevent strain on your neck, rosemary works as a natural muscle relaxer for neck pain and is probably easiest to use as an oil that is rubbed into the neck for relief. Inflammation is a common issue in a variety of fitness regimens, some the best fruits and vegetables to deal with inflamed tendons are celery, broccoli, and blueberries. Eating these as part of your diet on a regular basis can also increase the vitamins your body needs to stave off inflammation entirely.
The Best Veggies as Preventive Cures for Injury
We really like beets because both their leafy green tops and their cherry red bottoms provide health benefits. The greens give you vitamin K and are full of nutrients when eaten raw, and the body of the beet can give you nitrates to stabilize the blood pressure, roasted in foil to preserve natural effects.
Watercress is great as it provides a bevy of nutrients and is easy to prepare. So easy, in fact, we recommend just grabbing some for a sandwich. Asparagus is another favorite that will help with blood pressure–always important during a workout–and is best served raw. Put some peas in your soups to get an extra boost of fiber, which helps you feel fuller and lessens your chances of eating unhealthy food.
Of course, a combination of fruits and vegetables can be blended to make a drink that has tons of essential nutrients in one complete package. In most cases, eating raw vegetables ensures that you get the maximum amount of nutrients.
Reap the Benefits of Healthy Living
In short, it’s all connected. What we choose not to put in our bodies is just as important as the things that we do. Perhaps surprisingly, there are even ideal windows of time to get the most out of our fruit and vegetable intake.
All of this leads back to research and science that connects it to the importance of and how we can better regulate it.
In this day and age, treating our bodies right with fruits and vegetables that can lessen our chances of injury and speed the healing process is not always the convenient choice; but it will drastically improve health and mood in the long run.
This article was written by Mike Jones who can be found here on Twitter.