You may not be a competitive athlete, but supplying your body with energy and proper recovery is just as important to you as for a top athlete.
You need to eat the right foods in the right amounts before a workout and your 30 minutes workout can be as effective as a 45 minutes workout. Different levels of activity will require different proportions of proteins, fats, and carbohydrates to support optimum performance.
Certain foods are especially helpful when fueling your body for enhancing performance and are easily digestible, you need to know what to eat before, during or immediately after activity. Fats and carbohydrates are suitable before and during exercise and protein you take after as it helps in your recovery.
Some food is better than others, here is a list of superfoods by stage of an activity
Immediate and timed released fuels
Dates – dates have an abundant amount of glucose. Glucose is immediately available to your liver, providing instant energy. The trade-off with glucose is that you burning it off quickly ( need to replenish every 20 minutes)
Agave Nectar – Full of Fructose – Fructose kicks in slower and takes longer to burn than glucose, prolonging its effectiveness as a fuel.
Coconut Oil – is an excellent source of quick energy. Coconut oil is full of medium-chain triglycerides and like glucose goes straight to your liver without having to be processed first.
Staying Hydrated: Replacing Electrolytes
Coconut Water – A natural source of electrolytes, making it perfect as a sports drink.
Dulse – A mineral-packed sea vegetable, dulse is the richest known source of naturally occurring electrolytes.
Yerba Mate – A south American Herb packed with minerals, vitamins, amino acids and antioxidants – it is brewed as a tea.
Green Tea (Matcha) – You have to look for Matcha as it is delivers a slow, steady energy over the course of hours.
Ginseng and Rhodiola (Russian Ginseng) – are great in providing to increase energy and mental clarity and are effective at reducing the physiological effects of stress, helping your body recover after training.Foods
Foods for Recovery
Chlorella and Maca are excellent sources to stimulate cellular regeneration and alkaline-forming so you can fight off that acidity that been built up in your body during exercise.