5 Foods to Take Your Workout to the Next Level
Written by: Lindsay Little, MS — Holistic Health Coach
You hit the gym several times a week. You’re packed, prepared, and ready to sweat. You value your “me” time and put in the effort. But what if the results aren’t matching your hard work?
Could it be your warm-up, cool-down, or how you’re fueling your body?
Let’s start with food since what you eat has a big impact on your workout. Here are five foods to include in your pre- and post-workout routines to maximize your performance. Don’t miss the simple smoothie recipe at the end that combines several of them!
1. Beets
Beets aren’t just for salads or roasting. These ruby-red gems are packed with antioxidants, flavonoids, and nitrates, which convert to nitric oxide in the body. Nitric oxide improves blood flow, lung function, and muscle contraction, making beets a favorite among athletes for better endurance and performance. Try beet juice or roasted or pickled beets as part of your pre-workout snack.
2. Sodium Bicarbonate (Baking Soda)
Your go-to baking ingredient can also boost workout performance. Research shows that sodium bicarbonate helps with high-intensity activities lasting 30 seconds to 12 minutes. It neutralizes lactic acid, reducing muscle soreness. The common dose is ½ teaspoon in water daily for two weeks, followed by a two-week break. Be mindful of side effects like bloating or nausea, and consult a healthcare provider before trying it.
3. Cocoa Powder
Chocolate lovers, rejoice! Cocoa, especially dark chocolate with high cocoa content, can reduce exercise-induced oxidative stress, clearing waste products created during workouts. While research on its anti-inflammatory effects is ongoing, a little cocoa in your diet might just be the sweet boost your workout needs.
4. Sea Salt
Sodium helps maintain the right fluid balance in and outside your cells. When you sweat, you lose sodium, so it’s important to replenish it. A pinch of real salt (not iodized table salt) in a glass of water before or during your workout can help. Pair this with a diet rich in fruits, vegetables, and grains for naturally occurring sodium. Always consult your doctor if you’re managing a medical condition.
5. Blueberries
Blueberries are hydrating, low-calorie, and delicious. A study found that eating one cup of blueberries daily reduced muscle soreness and inflammation after exercise. Add them to a protein shake, top your yogurt, or enjoy them as a quick snack to boost recovery and performance.
Recipe to Fuel Your Workout
Want to include all these performance-boosting foods in one easy meal? Try my quick pre-workout smoothie recipe. Pair it with a post-workout snack of blueberries and your favorite protein for maximum benefits.
Beetroot Pre-Workout Smoothie
(Recipe adapted from Simon Hill’s Plant Performance)
Ingredients:
½ cup peeled + chopped beetroot (can be raw, roasted, or pickled)
1 tsp fresh grated ginger
¼ cup chocolate protein powder
½ tbsp cocoa powder
1 cup coconut water
1 pinch sea salt
Directions:
Add all ingredients to a high-powered blender and blend until smooth. Add more coconut water if needed, to desired consistency.
Enjoy immediately, ideally 30-60 minutes before a workout.
Hey there! I’m Lindsay! I’m a Holistic Health Coach with a Master's Degree in Holistic Nutrition and a specialization in gut health. In my virtual health coaching practice, Full Bloom Acres Wellness, I help busy women over 40 eat the foods they love without embarrassing, painful, and annoying digestive issues. I would love to help you, too! Connect with me on social media at @fullbloomacres or on my website, www.fullbloomacres.com.
Ready to take control of your digestive issues and feel like YOU again? Grab my FREE “How to Get Going and Feel More Regular” guide right here.
DISCLAIMER: This information is for educational and information use only and is not meant to diagnose or treat disease or illness. Please work with a qualified healthcare practitioner before making dietary or lifestyle changes.