Three Main Plant Based Whole Food Groups You Need That Will Boost Your Energy to Help Fuel Your Workouts
Are you working out at the gym or physically active and wondering…what types of whole foods would help give me that extra energy I need to get the most out of my workouts? Or even just help you get through it in general? 🥴
If you’re anything like me, getting the most out of your workout is pretty important to you. I mean, the whole point is to see progress, right? And knowing the right foods to eat is ESSENTIAL for just that.
In this Blog Post I’ll be going over THREE MAJOR FOOD GROUPS you’ll want to be consuming to BOOST your energy levels in order to ENHANCE your workouts and aid in MUSCLE GROWTH and RECOVERY.
Do you have my Plant Based Total Wellness Guide yet? It goes through all of the plant-based foods you should be eating to be your healthiest and fittest. Click here to get your free copy!
The first food group you’ll want to pay attention to is COMPLEX CARBOHYDRATES.
Unfortunately carbs get a really bad reputation. People hear the word “carbs” and start to freak out and automatically think “Evil, Stay Away! That’s going to make me gain so much weight!”
And when it comes to certain carbs (like junk carbs), THAT IS pretty much a fact. Now I’m talking about carbs like sugary cereals, pastries, sweets, chips, etc. We all kind of know which ones are bad for us…as much as we might try to ignore it. 🙃
Here are some examples of healthy complex carbs you’ll want to incorporate and why:
Oats: Rich in fiber and slow-digesting carbs, providing steady energy.
Sweet Potatoes: High in complex carbs and fiber, with a good dose of vitamins A and C.
Quinoa: Contains complex carbs and is also a complete protein (I’ve had great results when I incorporated quinoa into my diet).
Brown Rice: Offers long-lasting energy from its complex carbohydrates and fiber content.
Bananas: Quick source of carbs and potassium, aiding muscle function.
The second group is HEALTHY FATS.
Another scary word, I know! 🤪 But just as there are healthy carbs, there are also healthy fats. Saturated (bad) vs unsaturated (good).
They are still fats however, so you’ll want to be mindful about how much you’re consuming.
Eating TOO MUCH of these CAN lead to unwanted weight gain. These types of fats should make up about 30% of a well balanced diet. They will help you feel great and will actually aid in losing weight, taken in the right amount. Shocking, I know.
Some examples of good fats:
Avocados: Packed with healthy fats and fiber, which provide long-lasting energy.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and walnuts are great for their healthy fat content and additional protein. They’re also a great source of omega-3 fatty acids.
Coconut Oil: Contains medium-chain triglycerides (MCTs) that are quickly used for energy.
And the third group is, if you haven’t guessed it already…PROTEIN!!!!!
There are so many different plant based options you can go to, I talked a bunch about this in a past blog. You can check it out here if you’re interested in reading up on that (provide link). Here are just a few you can consider:
Lentils: High in protein and fiber, supporting muscle repair and sustained energy.
Chickpeas: Versatile legume with a good balance of protein, fiber, and complex carbs.
Tofu and Tempeh: Excellent sources of plant-based protein and versatile for various dishes. I personally have tofu almost every single day.
Edamame: Young soybeans that are rich in protein and fiber.
There are also some other really nutrient dense foods to keep in mind in helping you gain that extra energy and enhance/speed up recovery
Spinach and Kale are rich in iron, which is essential for transporting oxygen to your muscles, brain and all body tissues.
Beetroot has a really high nitrate content which helps with blood flow and endurance (juicing beets is a great option).
Berries are really high in vitamins and antioxidants, which will help give you a natural boost in energy. They also help fight inflammation and speed up recovery times.
Additionally, omega-3 fatty acids found in chia seeds and flaxseed contribute to reducing muscle soreness after intense workouts, which aids in quicker recovery helping you be ready for your next killer workout!
Don’t forget to stay hydrated too!!! Coconut water is a great option as it also provides your body with natural electrolytes which are great for performance, muscle repair and replenishing minerals that you end up losing from sweating.
Here are some Pre-Workout tips you’ll want to take into consideration beforehand.
MIND YOUR TIME!
What I mean by this is if you’re going to eat BEFORE your workouts, aim to do so at least 2-3 hours beforehand. Working out on a full stomach is extremely uncomfortable (I’ve tried it…a few times. lol. And always regretted it). You also don’t want to risk the possibility of throwing up either. It wouldn’t be the most fun experience at the gym or out on a run.
And always remember BALANCE. Make sure your meals have a mix of these three food groups: CARBS, HEALTHY FATS and PROTEIN. It will help maintain and increase your energy, improve your performance at the gym and aid in muscle support.
Don’t forget to grab my FREE Plant Based Total Wellness Guide below! It goes through all of the plant-based foods you should be eating to be your healthiest and fittest. I’ve also included my daily, morning smoothie recipe in it as well. 👇
Click here to download your free copy.
I hope you enjoyed this blog post and that it was helpful for you. I do my best to give as much value as possible.
I release a new blog post and youtube video every week, so don't forget to join the community so you don't miss out on any new material.
I would love to hear what kind of plant based nutrition info you would be interested in hearing about. Feel free to send me a message or a quick hello on Social Media.
