Here are foods that you should eat during a workout in order to regain your strength and willpower. You’ll power through those last exercises like a star, and have the messy hair and sweat droplets to prove it.
1. Lowfat Chocolate Milk
According to Pamela Nisevich Bede, MS, RD, a sports nutritionist at Abbott, eating protein within 30 minutes of working out can help recovery and “athletes should increase that amount to between 0.55 and 0.77 grams per pound of bodyweight.” If you’re exercising for longer, it might be worth a bite at this point. Steve Hertzler, PhD, RD, chief scientific officer specializing in sports nutrition at Abbott and a competing athlete, recommends chocolate milk and a banana for a good pairing.
Hertzler recommends eating pretzels, as they can help “replenish electrolytes and minerals lost during exercise.” The saltiness will help you regain those balanced levels, as when you’re sweating, you’re losing those stores. You can pair with Greek yogurt or nut butter for added protein, if need be.
Hertzler recommends eating beets for extra endurance. “By increasing blood flow to and throughout worked muscles, beets’ nitrates may help bodybuilders get the muscle ‘pump’ they desire during training,” Hertzler says. “Nitrates reduce the amount of oxygen needed to perform physical activity,” Hertzler says, and “this places less demand on the cardiorespiratory system to supply oxygen to muscles during physical activity.”
4. Sunflower Butter
5. Snack Bar
“Your body needs quick release fuel, or carbohydrates, to be able to efficiently use the nutrients to keep on going,” advises Elizabeth Ann Shaw, MS, RDN, CLT over email with Bustle. “One of my favorite tricks is to cut up a KIND Pressed Strawberry Apple Chia bar. Not only is it filled with filling fruit, but it’s also very easy to digest without a significant amount of protein or fat. Your body can easily use the glucose to continue that last rep or mile of your race,” Shaw adds.
According to Kacie Vavrek, who’s a sports dietitian at OSU Wexner Medical Center, over email with Bustle, “you really only need to eat during a workout if you are exercising for greater than 60-90 minutes. If you are working out for less than 60 minutes, you should be find with only water to hydrate and replace fluid losses. Simple carbohydrates should be the focus when eating during a workout as they are easily digested and provide a quick energy source.” A banana is an example, as it’s easy to digest.
7. Sports Drink Or Gel
“During endurance exercise sports drinks help to keep you hydrated but also provide a small amount of quick energy from sugar. Sports drinks contain four to eight percent carbohydrates, with electrolytes, which is enough to give you a source of energy and help to preserve stored muscle glycogen but is also small enough that it is not likely to cause any GI discomfort during exercise,” advises Vavrek. “In addition, sports drinks also help to replace electrolytes that are lost through sweat during exercise,” Vavrek adds.
If you’re experiencing a lag in energy, eat or drink one of these ingredients for an immediate boost. You’ll be grateful later.