National Fitness Day is the perfect occasion to focus on not just being active, but also eating right to support your fitness goals. What you eat has a huge impact on your energy levels, performance, and recovery. In honour of National Fitness Day, here are 10 nutritious and delicious foods to fuel your workouts and keep you feeling great:
1. Oats:
This humble grain is loaded with complex carbs for lasting energy, fibre to keep you full, and even some protein. Oats are incredibly versatile and can be prepared in various ways to suit your taste preferences. Make overnight oats by soaking them in milk or yoghurt for a creamy and convenient breakfast, toss some into a smoothie for an extra nutrient boost, or enjoy a warm bowl of oatmeal topped with fresh fruit and a drizzle of honey to power your morning routine. Oats are also a great option for a pre-workout snack, as they provide sustained energy without causing digestive discomfort.
2. Eggs:
With 6g of easy-to-digest, high-quality protein in each egg, they’re one of the best foods to eat post-workout to kick-start muscle repair and recovery. Eggs are also rich in essential vitamins and minerals, such as vitamin D, B12, and choline, which support overall health and well-being. Boil a batch of eggs at the beginning of the week to keep on hand for quick and easy snacks, or whip up a veggie-packed omelette for a satisfying and nutritious meal. Don’t forget to include the yolk, as it contains most of the egg’s nutrients and healthy fats.
3. Greek Yoghourt:
Greek yoghurt has double the protein of regular yoghurt, making it an excellent choice for building lean muscle mass. It’s also packed with bone-building calcium and gut-healthy probiotics, which support digestive health and boost immunity. Enjoy Greek yoghurt as a snack or dessert, topped with fresh berries and a sprinkle of crunchy nuts or seeds for added texture and healthy fats. You can also use Greek yoghurt as a healthier substitute for sour cream or mayonnaise in dips, dressings, and sauces.
4. Berries:
Colourful berries like strawberries, blueberries, and raspberries are full of antioxidants that help fight inflammation and oxidative stress caused by intense workouts. These powerful compounds also support heart health, brain function, and healthy ageing. Enjoy fresh berries as a snack or dessert, or toss frozen berries into a post-exercise smoothie for a refreshing and nutrient-dense treat. Berries are also low in calories and high in fibre, making them a great choice for those looking to manage their weight while still enjoying sweet and satisfying foods.
5. Fatty Fish:
Salmon, sardines, mackerel, and other oily fish are the best sources of inflammation-fighting omega-3 fatty acids, which can reduce post-exercise soreness and support joint health. These healthy fats also promote brain function, heart health, and healthy skin and hair. Aim to eat fatty fish at least twice a week, either simply grilled, baked, or in your favourite poke bowl. If you’re not a fan of fish, consider taking a high-quality omega-3 supplement to ensure you’re getting enough of these essential nutrients.
6. Leafy Greens:
Spinach, kale, arugula, and other dark leafy greens provide a wide array of vitamins and minerals that are essential for energy metabolism, bone health, and overall well-being. These nutrient-dense vegetables are also low in calories and high in fibre, making them a great addition to any meal or snack. Toss a few handfuls of leafy greens into pasta dishes, scrambled eggs, stir-fries, and salads for an extra nutrient boost. You can also blend them into smoothies or juices for a refreshing and energising drink.
7. Sweet Potatoes:
Swap regular spuds for nutrient-dense sweet potatoes, which are loaded with energising complex carbs and antioxidants like beta-carotene that support a healthy immune system. Sweet potatoes are also a good source of fibre, potassium, and vitamin C, which are all important for overall health and well-being. Bake whole sweet potatoes in the oven, mash them as a side dish, or cut them into wedges and roast for a savoury and satisfying snack. You can also use sweet potatoes as a base for healthy desserts like pies, brownies, and cookies.
8. Nuts and Seeds:
The protein, healthy fats, and fibre in nuts and seeds like almonds, walnuts, pumpkin seeds, and chia seeds make them ultra-satiating and nutrient-dense. These small but mighty foods are also rich in vitamins and minerals like magnesium, zinc, and vitamin E, which support energy production, immune function, and healthy skin and hair. Sprinkle a handful of nuts or seeds on your morning oatmeal or yoghurt, toss them into a trail mix for an on-the-go snack, or pulverise them into a homemade nut butter for a creamy and satisfying spread.
9. Pulses:
Beans, lentils, peas, and chickpeas are full of muscle-building plant protein and fibre that helps keep blood sugar levels stable and promotes feelings of fullness. These versatile ingredients are also rich in important nutrients like iron, folate, and potassium, which support overall health and well-being. Use pulses to make hearty soups and stews, veggie burger patties, creamy dips like hummus, and more. You can also toss them into salads or rice dishes for an extra protein and fibre boost.
10. Tart Cherry Juice:
Research shows that the antioxidants in tart cherry juice can help reduce muscle pain, weakness, and inflammation after intense exercise, thanks to their potent anti-inflammatory properties. Tart cherry juice is also a natural source of melatonin, which can help improve sleep quality and duration, an essential component of exercise recovery. Enjoy a glass of tart cherry juice with your breakfast or as an afternoon pick-me-up, or blend it into a post-workout smoothie for a refreshing and rejuvenating treat.
Conclusion
Remember, while these are some of the best foods to eat on National Fitness Day and beyond, what matters most is having an overall balanced and nutritious diet. Aim to fill half your plate with colourful fruits and vegetables, a quarter with complex carbohydrates like whole grains, and a quarter with lean proteins. Minimise processed foods and sugar-sweetened drinks, and don’t forget to stay well-hydrated with plenty of water throughout the day.
By combining regular exercise with good nutrition and sound sleep habits, you’ll be well on your way to crushing your fitness goals and feeling your best. Use National Fitness Day as a jumping-off point to recommit to a healthy lifestyle – your body will thank you! For more tips and recipes to fuel your fitness journey, be sure to explore the rest of my blog. Happy National Fitness Day!
Also Read- Why You Should Track What You Are Eating
