Going to the gym is just part of achieving noticeable results. Grocery shopping is another integral part of your overall wellness plan that should not be overlooked. We make your next grocery shopping easy with this list of dietitian-approved foods that can actually improve your workout results.
“The right foods and drinks can significantly improve performance, improve recovery times, reduce the risk of injury and support overall health and well-being,” explains Amy Goodson MS, RD, LD, CSSDa board-certified specialist in sports dietetics and the author of The sports nutrition script. “Good nutrition provides the body with the necessary fuel and building blocks to perform optimally, repair tissues and adapt to the stress of exercise.”
You are what you eat, so your shopping list should be optimized for pre- and post-workout eating habits. “Nutrition helps fuel and fuel activity. Without proper nutrition, the body will not have the energy and nutrients needed to perform or recover optimally,” says Goodson.
Here are 10 foods and drinks that can improve your workout results. They might surprise you!
Milk and chocolate milk
“I don’t like chocolate milk,” no one ever said. Surprisingly, chocolate milk – and milk in general – offers an amazing balance of carbohydrates and protein. Chocolate milk is particularly good for the cause as it helps with rehydration and muscle recovery.
“[This balance] helps replenish glycogen stores and repair muscle tissue after training. It is also rich in electrolytes such as calcium, potassium and magnesium,” says Goodson. “Plus, milk naturally contains about 90% water.”
Tart cherry juice
Maybe you’ve incorporated tart cherry juice into your relaxing bedtime routine to help you sleep better. Well, that’s not the only benefit of this tasty drink!
Tart cherry juice is packed with antioxidants and anti-inflammatory compounds, such as anthocyanins. “[Tart cherry juice] helps reduce muscle soreness and inflammation, which can improve recovery and performance in subsequent workouts,” says Goodson.
salmon
If you’re looking for a hearty dose of omega-3 fatty acids, vitamin D and high-quality protein, salmon is an excellent choice.
“Omega-3 fatty acids can help reduce inflammation by buffering free radicals that can cause cell damage, while the high-quality protein content supports muscle repair and growth,” Goodson explains. So grab some salmon on your next shopping trip!
Pomegranate juice
Pomegranate smoothie, anyone? Not only is it delicious, but pomegranate juice is also packed with antioxidants, especially polyphenols.
“These antioxidants [in pomegranate juice] help improve blood flow, reduce muscle soreness and improve recovery by combating oxidative stress,” Goodson points out.
Beetroot juice
Beetroot juice is packed with nitrates, which stimulate blood flow and oxygen supply to your muscles. “[This enhances] endurance and performance during training,” Goodson explains.
Beef
Beef is a great source of essential nutrients, such as iron, selenium and high-quality protein.
“Beef provides all the essential amino acids needed for muscle repair and growth, making it an excellent post-workout food,” says Goodson. “[In addition, selenium] acts as an antioxidant and helps reduce oxidative stress and inflammation, which can improve recovery and overall immune function.”
Let’s not forget the importance of iron in your diet, which your body easily absorbs better than non-heme iron that comes from plant foods. “Adequate iron levels are crucial for maintaining energy levels and endurance because iron plays a key role in oxygen transport in the blood,” shares Goodson.
Blueberries
Blueberries are king when it comes to antioxidants, especially vitamin C and anthocyanins.
“Antioxidants help reduce exercise-induced oxidative stress and inflammation, speed recovery and reduce muscle soreness,” says Goodson. She adds, “Vitamin C supports collagen production, which is important for joint and muscle tissue health.”
Quinoa
Quinoa is the perfect side dish or base for your meal, because it is a 100% vegetable protein. Not only is it delicious, but it is also helpful in the muscle recovery process, providing long-lasting energy and nourishing your body with essential nutrients, including iron and magnesium, which are essential for muscle function.
“[Quinoa] contains all nine essential amino acids. This makes it an excellent option for muscle recovery for those following a plant-based diet,” says Goodson. “Quinoa also provides carbohydrates to provide energy during workouts and to replenish glycogen (carbohydrate) stores after exercise.”
Bananas
A banana a day is always a good idea! Why? Well, this fruit is a great supplier of vitamin B6, potassium and carbohydrates.
“Potassium is an electrolyte and can help reduce the risk of muscle cramps,” notes Goodson. “It also provides carbohydrates for quick energy for workouts. Vitamin B6 helps with protein metabolism.”
Greek yoghurt
Greek yogurt is the perfect light meal or snack at any time of the day. Plus, it’s packed with probiotics, protein, and calcium.
Goodson shares, “The high-quality protein supports muscle repair and growth, while probiotics improve gut health, which can improve overall nutrient absorption and immune function. Calcium helps keep bone mineral density strong, which can help fight bone fractures and fractures. “
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