Regular gym-goers are unlikely to develop serious muscle gain, but their bodies still need proper nutrition in order to recover between workouts and keep active. A healthy diet is key for anyone who wants to lose weight and build muscle, and it’s easy to be confused about what to eat to best fuel a workout.
If you go to the gym a few times per week but not on a regular basis, it’s important to remember to eat before your workout, after your workout, and during your workout. If you neglect to do this, you could be setting yourself up for an upset stomach, low energy, and poor performance in the gym.
If you’re a regular (and committed) gym-goer, you’re probably pretty familiar with fueling your body for exercise. But how much should you actually be eating before, during, and after a workout?
When it comes to getting the most bang for your buck, the gym is a pretty terrific place to get in shape. You get free weights and machines, and you meet people just like you, who are serious about getting healthier. But, just like you, going there doesn’t mean you’re keeping track of what you eat—which can be really unfortunate because what you eat can impact how quickly and how well you’re working out.
The Top Healthy Food For Regular Gym Goers:
Bananas are full of potassium, which replenishes electrolytes lost during exercise. They are also rich in magnesium, which helps your body absorb calcium for stronger bones and teeth.
Strained yogurt is a healthy alternative to other snacks, but have you ever stopped to think just how much of a nutritional powerhouse yogurt really is?
Brown rice is healthier than white rice because it is whole grain and contains more vitamins and minerals. But it is also healthier because it contains less starch than white rice. Brown rice is also gentler on your body’s digestive system than white rice. (Remember, brown rice begins its journey as a whole grain, not as a stripped-down white grain.)
A protein bar is a great option to supplement your regular diet—especially if you’re a regular exerciser or have an active lifestyle. The calories in these bars are lacking, which is great for losing weight, but not so great if you want to keep your energy levels up. Many protein bar makers have added ingredients like caffeine, chocolate, and other sugar sources to combat this.
The benefits of eating berries are plentiful. They are low in calories and high in antioxidants, which help fight free-radical damage in the body.
The boiled egg is a powerful food. Eggs are a complete protein, meaning they contain all the amino acids your body needs and cholesterol, vitamins, minerals, and healthy fat. They contain more protein than any other food besides meat and fish, which is why you’ll often see eggs on the menus for weight loss.
Nuts can improve our lives in many ways, from weight loss to heart health to boosting mental clarity. What’s less well-known is that nuts are also great for post-workout recovery. They contain plenty of protein, fiber, healthy fats, and antioxidants and can help replenish important vitamins and minerals after a hard workout. And nuts come in a wide variety of flavors, which means you can mix and match or stick to your favorites.
Salmon has one of the highest omega-3 fatty acid levels available. Omega 3s, in the form of DHA (docosahexaenoic acid), play a huge role in the eye, brain, and cardiovascular health. Omega 3s increase blood flow to the heart and brain, lowering triglyceride levels and blood pressure.
Water is the drink of choice at the gym, not only for quenching thirst. Water keeps you hydrated, helps lubricate your joints, and flushes out excess waste products to keep you healthy. Of course, water is also calorie-free, so it’s the perfect beverage for refueling after your workout.
Not all foods are the same. Not all foods are created equal. In fact, some foods can actually make you fat, sick, and weaker. In most cases, eating the right foods can make your body healthier and more powerful. However, there is one food you should be eating every single time you exercise—and that is protein.
Regular gym-goers typically like to pay close attention to what goes into their bodies. They know exercise is the key to a healthy, successful lifestyle, so they make an effort to eat as healthy as possible. But this doesn’t mean people eat bland, boring meals. In fact, nutrition is one of the most important aspects of staying healthy and being active, and there are many foods considered “superfoods” that can help.