• Ashley Kelly

5 Power Food to Fuel Your Workout. 3 Supplements Everyone Should Try

Just because you're eating right doesn't mean you're eating right for your workout and vice versa. Getting the perfect balance of nutrients in each meal and ensuring you're taking the right supplements can be difficult, but once you've got that down, you'll be able to fuel your body with everything it needs to look good, feel great, and perform at peak levels during your workouts. Here are five power foods to fuel your workout and three supplements everyone should try!

Power Your Workout!!

One of the best ways to give your body a healthy boost before, during, or after a workout is by fueling with high-protein, low-fat and moderate-carbohydrate meals. We've compiled a list of five power foods that will help you enhance energy levels, improve endurance and recovery rates, stave off hunger pangs, build muscle mass for those extra lean gains, and can be eaten at any time throughout training. Top them with protein powders like rice protein powder for even greater benefits!

1) Peanuts:

Peanuts are a versatile legume that packs a serious nutritional punch, making them an ideal fuel food for your workout. Peanuts are rich in monounsaturated fats, the "good" fat that helps to reduce cholesterol levels, support metabolism, enhance lean muscle gains and promote heart health. They're also an excellent source of protein and fiber, which help regulate digestion and keep you feeling fuller for longer. Try adding them to grilled meats or low-fat salads as an extra protein source.

2) Oats:

Loaded with vitamins, minerals, fiber, and antioxidants, oats help accelerate recovery post-workout. Oats are a complex carbohydrate that is slowly released into the bloodstream, providing you with a steady and sustained energy source throughout your workout. They're also rich in beta-glucan, a type of soluble fiber that helps to reduce cholesterol levels and keep you feeling fuller for longer. Oats are best enjoyed as porridge or muesli topped with fresh fruit, yogurt, and nuts for a balanced meal. However, you can blend them into a pre-workout shake or mix them with dried fruits like apricots and apples. Add low-fat milk powder or whey protein powders to maximize its benefits.

3) Dried Blueberries:

Dried blueberries are a great source of carbohydrates and antioxidants, making them an ideal fuel food for your workout. The natural sugars in dried blueberries help to replenish glycogen stores, providing you with energy during exercise. Blueberries are also rich in anthocyanins, which are powerful antioxidants that help to reduce inflammation and support recovery post-workout. They help boost immunity levels, lower blood pressure and promote healthy cholesterol levels. Add them as an extra ingredient in smoothies or cereal mixes, or blend them into a fresh fruit juice for a quick burst of energy during workouts.

4) Chocolate Chips:

We all know that chocolate is packed with sugar and unhealthy fats, but did you know that dark chocolate chips actually offer a number of health benefits? Chocolate chips are rich in antioxidants, which help to protect cells from damage caused by free radicals. They also help to reduce inflammation and support immunity levels. In addition, the flavonoids found in chocolate chips help to improve blood flow and increase oxygen uptake during exercise. Choose dark chocolate chips with a minimum of 70% cocoa for the most health benefits. Add them as an extra topping on porridge or oats, or blend them into smoothies for an energy-boosting snack pre-workout.

5) Pumpkin Seeds:

Pumpkin seeds are a rich source of vitamins, minerals, antioxidants, and amino acids, making them an ideal fuel food for your workout. They're a good source of magnesium, which is essential for energy production, muscle contraction, and nerve function. Pumpkin seeds are also a good source of zinc, which helps to boost immunity levels and protect against exercise-induced stress. In addition, they're rich in antioxidants that help to reduce inflammation and support recovery post-workout. Try adding them as a topping on porridge or oats or mixing them into trail mix for a healthy snack before or after your workout.

3 Supplements Everyone Should Try

1) Caffeine:

Caffeine is a stimulant that helps to improve focus, increase alertness and enhance performance. It's a popular ingredient in pre-workout supplements and is often used by athletes to improve their performance. Caffeine can also help burn fat, making it a helpful weight loss tool. However, it's important to limit your intake to 300mg per day to avoid side effects like anxiety and restlessness.

2) BCAA:

BCAA stands for branched-chain amino acids, which are essential amino acids that the body can't produce. BCAA supplements are often used by athletes to improve performance and reduce exercise-induced muscle damage. They're also helpful for preventing fatigue and promoting recovery. However, it's important to choose a supplement that contains all three BCAAs (leucine, isoleucine, and valine) in equal amounts. Besides, don't forget to take them with other amino acids like glutamine and taurine to maximize their benefits.

3) Plant-Based Protein:

Plant-based protein supplements are a great option for those who are looking for an alternative to animal-based proteins. They're often made from plant-based proteins like pea protein, brown rice protein, and sacha inchi protein. Plant-based protein supplements are a good source of vitamins, minerals, antioxidants, and phytonutrients. They're also hypoallergenic and easy to digest, making them a good choice for those with sensitivities or allergies. Choose a plant-based protein supplement that contains all the essential amino acids to maximize its benefits.


Whether you're hitting the gym or just starting to get active, eating the right foods is essential for powering your workout. These five power foods will help give you energy and keep you going strong. In addition to fueling your body with good food, a few supplements can also help improve your performance. We've listed three of our favorites here, so be sure to add them to your supplement routine and see how they work for you. What are some other power foods that help fuel your workouts? Let us know in the comments below!

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