The saying, “we are what we eat”, remains as true today as it did in the golden iron era. Your current nutrition plan can either make or break your success in the gym. There is no one-size-fits-all when it comes to eating properly, and you have to figure out what works best for you. Knowing, just what to consider when calculating your macronutrient profile will indeed go a long way. This is the ultimate key to your success, alongside steady workout progression.
If strength training is what you do every day at the gym, then you are no exception. The right supply of protein, carbs, and fats is essential for a successful lift day. The following should be your go-to foods for enhanced performance every time you hit those clean and jerks.
1. Turkey Breast
Packing 72 calories in every 3-oz serving and 7 grams of protein per ounce, turkey is just what you need to fuel those gains and foster quick recovery while keeping lean. This is white meat, meaning, it has tons of amino acids with minimal saturated fats. It also contains vitamin B, zinc, and selenium (a known anti-carcinogen). The best part is that with turkey, you can never run out of cooking options. Therefore, monotony is far from being a part of the picture here.
These bad boys have 70 calories per large egg, each packed with a whopping 6-gram dose of protein. It also contains a high dose of choline, which is great for enhanced memory function of the brain. Other nutrients include phosphorus, riboflavin, and vitamins D and B12. Eggs are great for supporting muscle gain and maintaining a low body fat percentage. They make perfect quick breakfasts for those who stumble out their homes in a hurry every morning.
3. Olive Oil
Olive is a great cooking oil rich in monounsaturated fat, while packing in just 119 calories per tablespoon. This stuff is good for your heart and easy for your body to break down. The experts have it that olive oil has some powerful anti-inflammatory agents. This will help with post workout soreness and have you back on your feet in no time. You can even use an extra-virgin edition as your salad dressing to give that tasty kick to your diet.
4. Sweet Potatoes
These divine treats of utter sweetness come with 100 calories per medium sized potato. They are a healthy supply of carbs that are key in fueling your workouts, while aiding in quick recovery. Carotene, iron, vitamin C, and E are just some of the essential nutrients sweet potatoes hold. These are key in preventing damage to cells, especially for those who work out in harsh environments. You can have these boiled or baked in seclusion, and even blend them into a variety of recipes including meatloaf and salads.
5. Whole Wheat Bread (Brown Bread)
Each slice of brown bread will supply you with about 70 calories, and a fresh dose of whole grains. This quick carb source contains sodium, potassium, a bit of protein, and lots of fiber. Unlike white bread, whole wheat will leave you feeling more satiated while giving you a longer, constant supply of energy. It aids in your digestion; so say goodbye to that bloating that drives you up the wall every morning. Be sure to check the ingredients for whole wheat or grain before you buy though, cons lurk in every corner.