7 Powerful foods to improve your workout results.

7 Powerful foods to improve your workout results.

If you start exercising, you need to change your eating habits. In order not to waste your time and effort investing in exercise, it is important to provide energy, help build muscle, and help you recover faster through eating the right food and beverages that can have a strong impact on your workout results.

1. Banana.

  If you exercise for more than an hour, you need to refuel during exercise. Bananas are fruits that quickly provide carbohydrates and nutrients, and you can get potassium. It is important to eat foods that contain potassium, such as bananas or coconut water, if insufficient potassium can cause muscle cramps during high intensity exercise.
 2. Almond.

  Nuts contain protein and are used to build muscle. Almonds provide healthy fats and amino acids arginine to improve blood flow throughout the body during exercise, burn more calories and help you exercise longer.   

3. Complex carbohydrates.

  To improve exercise endurance, taking complex carbohydrates can help. Complex carbohydrates such as quinoa, oats, and whole wheat are slowly absorbed to provide stable energy to the body and additionally provide the necessary amount of protein. Complex carbohydrates take a long time to digest, so it's a good idea to take them a few hours before exercise.

4. Greek Yogurt.

  During high-intensity exercise, your muscles will tear slightly. During the first hour after exercise, the muscles use protein to rebuild the tissue. If it is difficult to eat beef or chicken breast as a snack after a running or high-intensity exercise, you can simply replace it with Greek yogurt.

  5. Blueberry.

  Blueberries, which are rich in carbohydrates, contain antioxidants that relieve pain after exercise and speed up recovery.


  6. chocolate milk.

After exercise, your body will ask for protein and carbohydrates. Protein is needed for muscle, and carbohydrates are needed for energy. Chocolate milk has a good balance of carbohydrates and proteins, helping muscles recover and providing energy.

7. Sweet Potato.

  Sweet potatoes with a high content of beta-carotene, an antioxidant, are known as foods that supply manganese and copper, which are essential nutrients for healthy muscle function. It may be taken before exercise to consume complex carbohydrates or after exercise to replace electrolytes such as potassium and magnesium.