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Eating for Energy: 5 Foods to Boost Your Workouts

by | May 11, 2023 | Foods | 0 comments


As athletes and fitness enthusiasts, we know the importance of proper nutrition. However, we also know that sometimes our busy schedules can get in the way of eating right.

That’s why I’m here to share with you my top five favorite foods for boosting your workouts: Almonds, bananas, berries, cinnamon, and Greek yogurt. These easy-to-eat snacks will help replenish your body after an intense workout so you can perform better next time!

1. Almonds

Almonds are a great source of energy because they contain high levels of magnesium, which is important for regulating your blood pressure and heart rate. Magnesium also works to lower stress levels and boost your mood, so you’ll feel calm and relaxed after eating them. Because almonds are high in fat, they’re a good option for those who need extra calories without gaining weight (which can be especially helpful if you’re trying to lose weight).

If you want to reap the benefits of almonds without having them spoil before their expiration date, buy them in bulk at the supermarket or health food store instead of buying packaged varieties from supermarkets–they’ll stay fresher longer! And don’t forget: All nuts should be stored airtight at room temperature away from moisture or humidity; otherwise mold may form on them within two weeks’ time!

2. Bananas

  • Bananas are a great source of energy and can help prevent muscle cramps.
  • Bananas are also good for digestion, which is important if you’re exercising after a meal or snack.
  • They’re high in potassium, which helps keep your body hydrated during workouts (and afterward).

Bananazzzzzz! You might have heard this one before: bananas are rich in potassium and magnesium, two nutrients that help regulate blood pressure and relieve stress on the heart while providing an extra boost of energy when needed–especially during strenuous exercise like weightlifting or running long distances without enough water!

3. Berries

Berries are a great source of antioxidants, which can help you fight off free radicals that can cause damage to your body’s cells. T are also high in fibre and water, which helps you feel fuller for longer.

If you’re looking for a snack that will give you more energy without weighing down your stomach too much, berries are an excellent choice!

4. Cinnamon

You may have heard that cinnamon is a good source of antioxidants, fiber and can help lower blood sugar levels. But did you know it can also reduce cholesterol levels and prevent heart disease?

Cinnamon is one of the healthiest foods on the planet. It’s loaded with polyphenols, which are powerful antioxidants that fight free radicals (those destructive molecules that cause aging). And since it’s one of the few spices with no calories or fat, there’s no reason not to use it more often in your recipes!

5. Greek yogurt

Greek yogurt is a great source of protein, calcium and probiotics. It’s also a good source of antioxidants and vitamin B12.

While it might not be the most exciting thing to eat before your workout, Greek yogurt is an excellent choice if you’re looking for something that will satisfy your hunger while providing energy (and nutrients) in the form of protein.

Eating these foods can help you get the fuel you need to perform at your best.

  • High-protein foods
  • Carbohydrate-rich foods
  • Foods that are high in fiber, vitamins, and minerals
  • Healthy fats (unsaturated)


If you’re looking for some ways to eat for energy, we hope this list has given you some ideas. Remember that there are no hard-and-fast rules when it comes to food and fitness–just experiment with different combinations of foods until you find what works best for your body. For example, maybe almonds and cinnamon aren’t your thing (or maybe they are!), but something on our list could be!


Here are the links to the research articles that support the claim that these 5 foods can boost your workouts:

  1. Almonds: According to a study published in the Journal of the International Society of Sports Nutrition, consuming almonds before exercise can improve exercise performance and decrease perceived exertion. Here’s the link to the study: https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0059-9
  2. Bananas: Bananas are a good source of carbohydrates, which provide energy for workouts. A study published in the journal PLOS One found that eating a banana before a long-distance cycling race can improve performance compared to eating a carbohydrate drink or water. Here’s the link to the study: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0183660
  3. Berries: Berries are rich in antioxidants, which can help reduce exercise-induced inflammation and muscle damage. A study published in the Journal of the International Society of Sports Nutrition found that consuming a berry supplement before and after exercise can improve recovery and reduce muscle soreness. Here’s the link to the study: https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0133-x
  4. Cinnamon: Cinnamon has been shown to improve glucose metabolism and insulin sensitivity, which can help regulate blood sugar and provide energy during workouts. A study published in the Journal of the Academy of Nutrition and Dietetics found that cinnamon supplementation can improve glycemic control in people with type 2 diabetes. Here’s the link to the study: https://www.sciencedirect.com/science/article/abs/pii/S2212267212010566
  5. Greek yogurt: Greek yogurt is a good source of protein, which is essential for muscle building and repair. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that consuming Greek yogurt before exercise can improve muscle recovery and reduce muscle damage. Here’s the link to the study: https://journals.humankinetics.com/view/journals/ijsnem/24/2/article-p173.xml

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