Plant Based Power Food For Workouts

Are you presently committed to a workout regimen, and know that a sound nutritional diet is just as important for maintaining the optimal energy for power workouts?  I have compiled a list of some of my very favorite foods for fueling my body with, before and after any workout.

Food Before Workouts

The goal here is to retain lean muscle mass and energy, so you want to fill up on your complex carbs and some lean protein, ideally.  This is because working out on an empty stomach can actually cause muscle loss. When you are hungry the body will go into starvation mode and therefore draw protein for energy from the muscles, instead of from the kidneys and liver, where it is supposed to get it from.

This ultimately results in the loss of lean muscle mass, which means a slower metabolism.  Also, power workouts require a lot of energy, and when you don’t fuel your body with the proper sources of energy, you may not have enough in order to complete an intense workout.

If you are on a serious workout regimen and want to make the most of your diet to produce results, forego meals high in fat and low in protein. These are not conducive to a power diet for power workout regimens, and it goes without saying that they will ultimately 'weigh you down'.

Food After Workouts

Now, the goals here are to restore your energy, recover, and repair your muscle tissue.  For this you will require protein along with small portions of complex carbs.  When you workout the body uses Glycogen in the muscles for energy. 

This depletion needs to be restored post workout, and all the better if you do so as soon as possible after exercise.  Various research has shown that the refill of muscle store is decreased by 50% when one waits two hours or more to eat following a workout.

A combination of protein and complex carbohydrates is required to restore energy, support high metabolism, and to increase muscle repair and recovery.

Power Foods

The following are some great foods which nourish the body with the proper fuel it needs to retain energy, build lean muscle mass, and burn fat and calories.

PEANUTS

Many people consider peanuts “snack” food, and they perhaps should because of their high protein content, but the health benefits go beyond that of healthy snacking - especially for those who are workout enthusiasts! 

The peanut is a protein packed dynamo product rich in monounsaturated fats, which are proven to be heart-healthy and therefore reduce the risks of cardiovascular disease when combined with a heart-healthy workout regimen. When choosing peanut butter make sure it’s 100% pure, organic where possible, and without added sugar.

WHOLE GRAINS

Any powerhouse workout deserves whole grains for carbohydrates that replace the energy expended during a vigorous routine. Grains are packed with antioxidants, including, those that are not found in fruit and vegetables, and they also have loads of iron, fiber, B vitamins, vitamin E and magnesium.

Antioxidants strengthen your ability to fight infection and disease.  Free radicals can be staved off by a food source rich in antioxidants, and this certainly makes these food sources worth growing a fond taste for.  Let food be thy medicine!

Whole grains cover an array of foods such as whole wheat bread, brown rice, couscous, even popcorn.

QUINOA

The nutrient composition of Quinoa earns it the title of a “super food”. It is a complete protein and is loaded with essential amino acids. It is also higher in protein than barley, brown rice and other whole grains. Quinoa contains valuable amounts of heart-healthy monounsaturated fats.

SEEDS

Since we’ve discussed peanuts and grains, naturally seeds must follow. Seeds, much like the aforementioned, are nature’s gift to those who adhere to a regular workout schedule. Seeds should certainly become a part of anyone’s diet who likes to workout hard and long. Seeds are packed with essential vitamins and minerals to safeguard your body, to help regulate the circulatory system and help to maintain strong bones and teeth and bowel regulation.

FRUIT

Next up, is fruit, and it’s no small wonder that fruit it is on the list of “powerhouse foods” for powerhouse workouts.  If you are quite familiar with the word “phytochemicals”, this is a word synonymous with antioxidants and fruit - which aid the body’s immune system.

Fruit is a phytochemical rich in so many important vitamins and minerals that the body needs to remain healthy - such as calcium, fiber, iron, potassium, and vitamins A, B, C and D.

DARK CHOCOLATE

The next powerhouse food for the body to maintain a powerhouse workout regime, dark chocolate. Yes, rejoice, chocolate! - but only dark chocolate is loaded with most of the health benefits referred to as flavonoids or flavonols, the main type found in cocoa.  

Cocoa is considered a powerful antioxidant believed to help the body repair cells, aid in pulmonary and cardiovascular health while “fighting” free radicals, which as we know are considered to be internal body pollutants.

Therefore, if you are maintaining a regular workout regimen, you can get your chocolate fix without the guilt!

Muscle Recovery

Another speculation regarding the above list of “powerhouse” foods is that they are plant based. Plant based foods help to fight inflammation caused from workout-over exertion, helping muscle recovery and to heal soreness.

Pre-Workout Meal Ideas

• ·         Banana with peanut butter
• ·         Black beans and brown rice
• ·         Almonds and apple slices
• ·         Grape Nuts cereal with skim milk and berries
• ·         Hummus on whole grain toast

Post Workout Meal Ideas

• ·         Protein energy bars
• ·         Protein shakes with bananas, berries and hemp seeds
• ·         Polenta with steamed vegetables or salad with olive oil and vinegar
• ·         Tofu and steamed vegetables
• ·         Quinoa with vegetables or with berries
• ·         Pecans and fresh berries
• ·         Whole grain or multi-grain toast with peanut butter
• ·         Black beans and avocado

So there you have it!  Peanuts, grains, fruits, seeds, and best of all (in my books!) raw dark chocolate all have something in common. They’re good for your heart, rich in complex carbohydrates, the bodies preferred natural fuel source, and loaded with antioxidants, too.  So much goodness to add to your health and workout program.