Top 20 Nutritious Diets When Exercising


1. Oatmeal

To lose weight, it is important to work out your muscles. Oats are the best food for our muscle development. It slows digestion and keeps blood sugar levels on point. Whole Oats are better than the regular ones, so you should definitely go for those.


2. Coffee

If you are one of those who likes to the hit gym hard, then you need to add coffee to your diet. One should drinking around 12 ounces of coffee an hour before you work out. Also, it relieves you from exercise-related pain and aches. It helps you to exercise longer and better.


3. Oysters

They are a rich source of iron which is a crucial component in the making of haemoglobin. When working out muscles, if your body doesn’t have enough of haemoglobin, your muscles will get wasted fast. You have to just eat six medium sized oysters, and they should be enough.


4. Almonds

When you work hard for a longer duration, it starts to damage your brain cells. Here enter almonds. They are a rich source of Vitamin E and antioxidants. Many cyclists eat 60 almonds a day before meals in order to boost their performance for the next day.


5. Raisins

If you need to grab an energy bar before the gym, then replace it with a handful of raisins. They are a rich source of potassium and good carbs. Potassium balances the fluids in our body and helps us remain hydrated for long.


6. Low Fat Ricotta With Honey

It is to be consumed after you have been to gym. When you indulge in weight training, your muscles crave for protein. It helps them to repair from all the tedious workout. So Ricotta along with honey does the job for you.


7. Salmon

We all know that there are a few foods that have Vitamin D in them. We all need to rely on sunlight as a source of it, but Salmon has a high content of Vitamin D along with iron. So after a good workout session, you know what our next food should be.


8. Water

Everyone will think that this one was pretty obvious, but many of us still miss on it. When you work out, you lose a lot of water content from your body in the form of sweat. Most of us forget to sip on water during that time. In the end, it ends up making us bloat. So, you should sip on water in between exercises and after it too.


9. Tomato Juice

We all have sports drinks when we work out. The artificial drinks contain sweeteners and other unhealthy substances that make us unhealthy. So, a more natural and healthy substitute will be a glass tomato juice. It contains sodium and potassium that helps you feel energized and do all the wonders of sports drink.


10. Ginger

It helps you get rid of all the pain that you get after a long hour at the gym. It also has medicinal and herbal properties. It also helps you lose weight and provides energy to your body.


11. Whey

You need more than a gym session to build those muscles. So, the best to do them is to have Whey right after your workout session. It helps to build and tone those muscles. One scoop of Whey has as much protein as chicken breasts.


12. Eggs

Eggs have Vitamin D and Omega 3 fatty acid, which are good for your health. They are to be consumed not only when you are hitting the gym but otherwise too. And yes, you should eat the yolk too.


13. Sweet Potatoes

In order to have a good workout session, you don’t need proteins alone. You also need some plant based carbohydrates to make up for the loss of glycogen. They also have a healthy dose of fiber which boosts metabolism.


14. Avocado

They are a rich source of Vitamin A and E, along with some of Vitamin B. Vitamin B helps to metabolize all the healthy carbohydrates and fats that you have been storing.


15. Cherry Juice

They are a rich source of antioxidants. A person who consumes cherry juice, on average experiences less soreness of muscles at the gym and also loses less strength after the session.


16. Green Tea

It’s a new and good hype these days. Everyone has been obsessing over it. It has truckloads of benefits for our body. It not only keeps you in good shape but also helps to keep the mind at peace. Also, it contains less caffeine than the usual.


17. Bananas

They are good to go before your morning workout sessions. They have potassium in them which is good for your muscles building session. Our body doesn’t store potassium for long so it needs additional potassium supplements to help it keep going.


18. Whole Grain Bread

Grab a piece of whole grain bread 45 minutes before the gym and you will see some improvement in results. They have good carbohydrates. Pair it with honey or jam and you will have your lunch ready.


19. Fruits And Yogurt

Fruits have numerous benefits and yogurt is rich in protein. So it is a perfect and delicious diet food for all of those who hit the gym. It will not give you any fat and will definitely help you in getting back to shape.


20. Muesli

It is one of the healthiest breakfasts anyone could have. It contains fruits, grains, oats, and whole lot other nuts. It will keep you in shape and keep you full for longer.