What Are The Best Quick Energy Foods?
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What are the Best Quick Energy Foods to Maximize My Workout?
Eating the right food is the foundation of a healthy lifestyle. Some foods are better than others when it comes to having energy for exercising and activity. Balance is important but knowing the components and tips to get you on the right track. There are several components to consider including:
- Water.
- Carbs.
- Antioxidant foods.
To learn more, read on.
What are the best quick energy foods?
When Should I Eat?
The quick answer is that consistency is key. Eating healthy balanced meals throughout the day is the most effective way to properly fuel your body and maintain optimum energy levels.
In order to maximize the benefit of a workout it is important to fuel your body appropriately prior to exercise. Studies have shown that consuming low sugar and high protein are the best quick energy foods prior to activity can provide sustained energy and increase the rate of metabolism. This leads to you burning more calories.
In order to maximize the effectiveness of a workout, it is recommended that a healthy snack is consumed 45 minutes to an hour prior to the activity. If a full carbohydrate-loading meal is being consumed prior to exercise, the suggested wait time extends to approximately 2 hours to ensure proper digestion.
Lean protein/low glycemic index post-workout foods should be eaten within an hour after completing your activity in order to achieve the most glycogen replenishing and muscle remodeling.
What are the best quick energy foods? The following are quick energy foods that can be incorporated into your everyday life in order to enhance your energy levels:
Water
Hydration is a very important part of fulfilling daily nutritional needs and reduce associated fatigue. Water plays a crucial role in transporting important nutrients throughout the body and metabolizing food into energy.
It is important for athletes to monitor the amount of fluid lost during workouts. It is recommended that a maximum of 2% body weight be lost during physical activity.
The hydration process should occur consistently throughout the day. A replacement drink may be used in conjunction to replace electrolytes lost in sweat during prolonged bouts of exercise. Water with lemon is also an easy way to hydrate with the benefit of boosting your immune system and increasing metabolism.
Carbohydrates
What are one of the best quick energy foods? Complex carbohydrates such as whole grains are a great source of sustained energy. Whole grains assist in maintaining blood sugar levels for prolonged periods of time. They also are great for reducing blood sugar spikes that can cause food cravings.
Good fuel sources for this type of complex carbs are:
- Whole-Grain Cereal
- Oatmeal
- Quinoa
- Brown rice
Eggs
Eggs are a great source of protein, an important part of building muscle and muscle recovery after activity. Eggs are also high in B vitamins, which assist in the conversion of food into energy by breaking down carbohydrates into glucose.
Fresh Fruits
In addition, fruits are high in fiber which makes you feel fuller for longer periods of time and provide a host of other health benefits while filling you up. Fruit are one of the best quick enter foods. The following are examples of fresh fruits that can easily be transported for a quick energy food boost throughout the day:
- Bananas: High sugar content and rich in potassium. This can reduce the likelihood of muscle cramping during exercise.
- Oranges: High sugar content and rich in vitamin C. Vitamin C aids immune defense and helps to turn fat into energy.
- Blueberries: High sugar content and rich in antioxidants with numerous health benefits. These health benefits include increasing brain function, improving memory, and increasing ability to focus/concentrate.
Green Tea
Rich in antioxidants, green tea increases metabolism by increases fat utilization for energy and has been shown to fight carcinogens.
Nuts
Nuts are another great source of fiber, protein, and healthy fats. This type of quick energy food is fulfilling and helps to reduce hunger while stabilizing blood sugar levels thanks to high levels of protein.
This type of long-lasting fuel is particularly helpful with endurance activities as it assists in muscle recovery.
Dark Chocolate
Lucky for us, dark chocolate has also been proven to have several health benefits. Recent studies have shown that small quantities of dark chocolate can help reduce the risk of heart disease and high blood pressure.
In addition, dark chocolate is a stimulant that improves mood and energy levels – similar to caffeine.
Spinach
Spinach is a quick energy food that is high in iron content. Iron is a substance that plays an important role in how efficiently the body can use energy. Spinach can easily be added to a number of everyday foods for a quick boost in essential vitamins and minerals.
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