Exercise is an important part of maintaining a healthy lifestyle. Not only does it help us look good, it also helps us feel good, including managing chronic pain, maintaining better balance, and improving sleep. When exercising, it is also important to consume the right drinks and eat the right foods before and after to ensure that we are getting the right benefits from training.
However, we may not always know exactly what to eat or drink to maintain a good balance between exercise and diet. Or, we may be wondering why we’re not losing weight as well as we should, even though we seem to be following the correct routine.
Thankfully, there is a combination of food that helps solve that mystery. We asked members of our board of medical experts, Laura Burak MS, RD, founder of GetNaked® Nutrition and author of Slimdown with Smoothies, and Lisa Young, PhD, RDN, author of Finally Complete, Finally Subtle & The Portion Plan, what they believe to be the best foods to help someone burn more fat during their exercise. They both agreed that the The best foods to eat for exercise to burn more fat include a combination of carbohydrates and proteins.
“While there are no specific foods that ‘burn more fat’, foods that are mostly considered protein like eggs, poultry and fish have a higher heat effect when consumed, which basically means your body requires more energy. to digest these proteins than it does simply carbohydrates like fruit, ”says Burak.
This means your metabolism can get a slight boost with more calories burned when you include protein with every meal, especially after a tough workout involving weight resistance exercises.
However, although protein is a key component in burning more fat for exercise, it is important to combine it with a carbohydrate.
“Include a carbohydrate-rich food to give you energy, along with some protein to help support you and keep your blood sugar level steady“says Young.
“I would recommend including a good source of protein to repair and build muscle tissue,” says Burak. “Ideally, meals and snacks that combine quality carbohydrates (think fruit or bread and crackers) with protein (think eggs, yogurt, turkey, nuts) will keep blood sugar levels more stable, increase satisfaction. of the meal and will provide a more complete amount of nutrients for recovery. “
Need some ideas on what a good combination of protein and carbohydrates looks like? Here are some pairings made in heaven that will inspire you for your next meal or snack. Next, if you want to learn more about healthy workout habits, check out popular foods that have been proven to destroy your workout, according to experts.
Take fresh fruit such as pears, bananas or apples and season them with a spoonful of nut butter of your choice (or use nut butter as a sauce). Peanut butter contains one of the highest amounts of protein, but you can also enjoy your fruit with almond butter, cashew butter, or any other protein nut butters you prefer.
Yogurt is a rich source of protein. If you want to choose one that is high in protein and low in sugar, Greek yogurt is a great option. Then you can add or mix fresh berries of your choice, such as blueberries or strawberries as carbohydrates that contain natural sugars.
For inspiration, check out our recipe for A Fruit and Yogurt Muesli Parfait worthy of a dessert.
The fun part of making smoothies is that there are many combinations you can make, which means you’ll never get bored. Young suggests combining kiwifruit and blueberries with low-fat milk or plant-based milk and ice. To get the protein balance, add some powdered peanut butter and then blend it all together.
For another option, take our recipe for an easy raspberry and peach swirled smoothie.
Whole foods can lead to a lower average increase in waist size due to their high amounts of soluble fiber, a fiber that dissolves in water and other body fluids. This is because soluble fiber could have a beneficial effect on post-meal blood sugar spikes. Antioxidants and minerals, such as magnesium and potassium, also remain in these foods when the grain is left whole. Therefore, whole grain crackers are the perfect carbohydrate for a snack. Combine it with hummus, a great weight loss aid, and you have the perfect combination.
Check out our recipe for nutrient-rich avocado hummus.
Cottage cheese may not be a fan favorite usually, but it’s high in protein, making it a great stuffed snack on its own. Watermelon helps balance cottage cheese by adding a sweet taste with a smooth texture. It’s light, refreshing, and will ensure you’re ready for your workout!