Anyone who knows anything about keeping fit and healthy knows that the real work that goes on in the gym is affected by the work that goes on outside of it. A healthy balanced diet and proper exercise is the key to keeping in good shape and securing a healthy future. If it were as simple as hitting the gym every time you overloaded on calories, then everyone would be doing it.
One of the biggest challenges any gym goer faces is trying to keep in good enough shape and avoiding injury. Sickness and injuries throw your routine out and depending on their severity, may mean you need to rethink your weekly gym session.
What can you do to boost your gym sessions using natural food and supplements to make sure that you’re getting the very best out of the gym? How can you protect against joint pain? How can you accelerate muscle growth?
With this question in mind, we’ve taken a look at some cost-effective and practical food and supplements to help support your gym session:
Oats – For pre-workout
Oats make for a great pre-gym snack. Full of fibre and slow releasing carbohydrates, Oats are great are providing consistent energy levels whilst you’re at the gym. A quick cup of oats half an hour before your session will ensure that you avoid fatigue during your session.
Honey – For during the session
The common go-to for boosting energy during a gym session is a glucose based food or drink. Recent research however from Eatingwell.com suggests that actually, a fructose and glucose alternative may be much better. It is here we introduce honey. With equal parts of fructose and glucose, honey not only has the energy boost you need but is rammed with antioxidants and vitamins. There is no end to the length that honey can help as it can regulate blood sugar levels, prevents cancers, reduces gastrointestinal disorders and can even heal wounds.
Apple Slice & Yogurt – For post-workout snacking
Sometimes you get home from the gym and just want to eat immediately, but maintaining a healthy timetable of when you eat is important for not overloading on calories later in the evening. One great go to food for a healthy post-session snack is mixing up some non-fat greek yogurt with a little of peanut butter and cinnamon. Then dip some apple slices in and you’ve got a great healthy but filling snack. The yogurt boosts immune systems and can help fight off any bacteria you might have picked up in the gym and the apple slice is packed with vitamins required for better blood flow to facilitate muscle repair.
Beef & Butternut Squash – For dinner post-workout
Post-workout the most important thing you need to focus on is starting the muscle building process again. A quick dose of protein and carbohydrates will ensure that your muscle repair process goes smoothly and happens straight away. Traditionally, protein shakes are a great place to start but after a while can quickly become boring and dull. Instead, look at cooking up a quick beef and butternut squash meal. Cook them together in a marinara sauce and you’ll not only get the creatine and calories your body is craving but the starchiness of the butternut squash will ensure a slower and healthier digestion process.
Glucosamine Chondroitin – For keeping you going in the long-term
As you get older, the endurance and stress a workout puts your body through is likely to get harder. Our bodies naturally stop producing as much hormones and substances that help keep us limber and flexible. A daily top up of your Glucosamine and Chondroitin via supplement can help ensure joint cartilage remains flexible and replenished. In turn, it can help reduce the risk of joint pain and potential injuries incurred from high intensity training.
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