Eating And Exercise: 6 Tips To Maximize Your Workouts


Exercise and a healthy diet are two main things that can help you achieve your fitness goals. However, the Internet is abundant with various and often contrasting tips, so if you’re just starting out, you might feel a bit confused. But, the key is to eat healthy foods that will maximize the effects of your workouts, nothing more and nothing less. So for that reason, here are some useful tips that will help you make that happen. 

1. Ramp up your dairy consumption 

If there’s one food group that is definitely going to help you boost your performance, then it’s dairy products, especially milk. Milk is abundant with calcium and protein that can heal the muscles and promotes bone health. Therefore, it’s no surprise that many professional athletes enjoy chocolate milk, as it’s rich in carbs and protein that increase muscle health and energy levels, respectively. Milk is also a great solution if you’re struggling with sleeping at night because it boosts serotonin and melatonin, which both induce sleep. 

2. Bananas

Bananas are super-rich in various nutrients that help relieve muscle cramps, such as potassium. Additionally, bananas contain lutein that protects the eyes and serotonin that improves mood. They also contain high levels of carbohydrates, which means they’re a great way to refuel before, during, or after working out. You can eat bananas only or add them to a smoothie. 

3. Rice

If you don’t want to give up carbs, then eating rice is a helpful solution. It’s up to you to decide whether you want to eat white, brown, or black rice because each type is beneficial in its own way. The most important thing to do is to find the healthiest rice that will maximize your exercise efforts. Eating enough of it will surely contribute to muscle gain, which is why so many athletes prefer it. So if you want some energy-fueling carbs, be sure to choose rice rather than bread or pastries. 

4. Dried fruits 

Dried fruits are so beneficial for multiple reasons: they’re high in natural sugars, concentrated carbs, fiber, magnesium, and potassium, to name only a few. Plus, they’re such amazing energy boosters, so eating them before a workout is likely to yield amazing results. One thing’s for sure: if you decide to add dried fruits (raisins, apricots, and figs), you’ll likely experience better performance and endurance. 

5. Salmon 

In general, fish is beneficial, but salmon is a whole another level. This delicious food is abundant with omega-3 fatty acids that promote heart health and improve memory. Since it’s also rich in proteins, it means that it’s a perfect post-workout meal. Protein can repair and build muscle, so eating salmon after exercising is a great way to recover after a grueling workout session. Aside from salmon, feel free to eat more lean meats and eggs as your main source of healthy and nutritious protein. 

6. Brazil nuts (and other types of nuts) 

Nuts are beneficial for so many things, which isn’t surprising considering that they’re a true nutritional powerhouse. The majority of them are filled with proteins, healthy fats, minerals, and fiber, however, Brazil nuts are also rich in selenium, a micronutrient that boosts the immune system and protects the body from diseases, such as heart diseases and cancers. Also, exercise can make you feel hungry, so eating a handful of nuts will definitely satisfy your hunger while filling your body with a lot of nutrients. 


These foods will likely boost the effects of your exercise, however, it’s important to consume them properly. Make sure to follow the recommended daily doses, and if possible, ask a reliable dietician to help you out by creating a suitable meal plan. Soon you’ll be able to experience amazing results, all thanks to a proper diet and your own efforts. 



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