Staying physically fit and active is one of the most crucial things for everyone. Because of the fast-paced lifestyle, Singaporeans often find it extremely difficult to maintain a healthy routine including fitness and nutrition. Only exercise will not help you stay fit. You need proper nutrition to accompany the workouts that you do to see optimal results. The term “superfoods” is often glorified, but these are the foods that can help you boost endurance and strength during your workouts and also recovery. Let us explore the superfoods that help in muscle recovery and endurance.
Why does everyone say consuming nutrient-rich foods is important for healthy living? Have you thought about this? Imagine you have intensely worked out and reached home feeling hungry. The first thing that your hand grabs is to eat something sweet. This is not a good option. Always remember, you need to fuel your body with healthy foods which are superfoods after a heavy workout. Your muscles should recover and build endurance, so it is important to consume foods with balanced portions of protein, fats, carbs etc. Whether you are a fitness enthusiast or training at your home, or condo gym, understanding how food fuels your body is essential.
It is common for muscles to become sore after a workout. But remember to balance this soreness by eating superfoods. Nutrient-rich foods are necessary to build strength and endurance or recover from muscle soreness.
Here is a list of superfoods for muscle recovery:
Spinach and Kale are both packed with nutrients. These two belong to leafy-vegetable family. Both are rich in magnesium, iron, and antioxidants. Anti-oxidants are essential as it will help in reducing inflammation. When you consume leafy green vegetables, it will help in replenishing essential nutrients lost during your workout.
To get the complete nutrition out of it, you can incorporate both spinach and kale in smoothies or stir-fries.
These are rich in omega-3 fatty acids and proteins. This will greatly help in muscle recovery. You can consume it in your daily water or you can add a tablespoon of chia seeds into your smoothie bowl, overnight oats, or post-workout shakes for maximum benefits.
If you are a vegetarian, then you can consume these plant-based protein sources. Tofu and Tempeh are both staples in Singaporean households. This can be a great addition to your daily meals. They help repair muscle tissues and are also a very good source of protein for vegetarians.
Here are some of the superfoods for building endurance:
Bananas: Greatly affordable and easily available source of superfoods. Bananas are rich in potassium, and natural sugars that feed your workouts and prevent cramps. It is the best pre-workout meal. You can grab one before your next outdoor run in Singapore’s parks.
Quinoa: This is power-packed with protein and provides essential amino acids to keep you feeling energized. This is one of the easiest substitutes for rice in a Singaporean’s diet.
Coconut Water: Sometimes muscle cramps happen if your body is dehydrated. Proper hydration is important for building endurance. No need to drink any store-bought electrolyte waters. You can consume coconut water as it is a natural electrolyte drink that refreshes your body after an intense workout session.
Many of you might find it difficult to incorporate superfoods into your routine. But here is an easy tip which will help you!
For more personalized dietary tips, check out Athleaders. At Athleaders, we have a clinical dietitian who will analyze your body and then craft customized diet plans. Also, Athleaders have personal training programs, where you can sign up and achieve your fitness goals from the comfort of your living room.
Athleaders has been ranked the No.1 Personal Training company for 4 years 2021-2024! We offer a variety of personal training programs and that includes, 1:1 personal training program, buddy personal training program, yoga, pilates, etc. When you sign up for the Athleaders personal training program, you get a team of health professionals working together to achieve your fitness goals. You get a fitness trainer, a clinical dietitian and an accountability coach to track your progress.
Feeding your body with the right nutritious foods is important as it will help in overall body function. If you are someone who wants to achieve your fitness goals, you need to definitely include superfoods in your diet. By making these small dietary changes, you can lead a healthy and happier life. Ready to supercharge your fitness journey, then contact +65 9890 7224 now!
