Daily Nutrition Blog
4 Great Pre-workout Foods
Are you looking for a good meal before heading up to the gym? Try the following foods as they can help prolong workouts!
Yes, Popeye hit the nail on the head on this one. Spinach helps promote muscle growth and strength due to supplying the body with nitrates. Nitrates helps open the pathway for nutrients, especially in the case oxygen, be carried throughout the body. A study from the National Council of Research in Italy gave a group of people two cups of spinach juice and another group a placebo. The end results were stifling, the entire group out performed in strength tests as well as reported less fatigue.
Tart Cherry Juice
Behind every good workout, is being well energized. Tart cherry juice is rich in the nutrient known as melatonin, which is a powerful antioxidant that can help promote sleep. Sleep is very important in active individuals as it provides key energy for the day, keeping the immune system strong, and helps your muscles recover. Tart cherry juice is also great for helping your joints because it helps prevent inflammation. According to the Journal of Food Studies, a recent study has suggested that it can help with arthritis and reduce joint pain after an exercise.
Carbs are not always the enemy. Having a steady diet with a proper amount of carbohydrates will help boost energy as well as give your body more fuel to burn during an intense exercise. ¼ cup of raisins supplies the body with 33 grams of carbohydrates and is high in fiber. In a study conducted by the University of California, runners with a fiber rich diet, from raisins, have a slimmer chance suffer suffering from stomach distress as well as the runners out performed those just drinking water.
Can you see the pattern? Energy is the foundation to having a great workout. Caffeine pills are taken by many cyclists before a competitions and history has shown they have outperformed those taking energy drinks, taurine, guarana, and vitamin B12. To boost energy and speed, it is recommended to take 100 to 200 milligrams of caffeine 30 minutes before a high intensity exercise. If you are sensitive to caffeine or exercise at night, caffeine pills are not recommended.
There are many different ways people get ready to exercise as well as millions of different things you can eat to get you that extra boost of energy. These four foods and nutrients have been taken by marathon runners but also can help in any sort of exercise out there. But just remember, this isn’t a miracle worker, hard work and dedication will always be the foundation to any exercise.