When it comes to fitness programs and overall wellness, nutrition is the foundation for everything that you do. When you find yourself having trouble bouncing back after a workout or you wake up and feel a general pain that exceeds plain old muscle fatigue, you can usually trace it to an absence of nutritional support.

When you don’t have a proper nutrition routine to fuel your exercise, you might be exerting a lot of effort for nothing. You might see incredibly slow progress or not experience any at all. You also could be putting your body at risk of adrenal fatigue, hormonal imbalance, and injury.

Even though it is a cliché, you are what you eat, which is why any fitness routine requires healthy eating. But, eating healthy may not be enough if you are eating the wrong foods. Sure, you may be consuming healthy foods, but you aren’t eating smart.

To have the body that you want, every bite of food you take in needs to count. You have to search out the most nutrient-dense, potent, disease-fighting, muscle-developing foods you can. The foods listed below should get you started.



Milk is ideal if you are upping your fitness levels because it refuels you with sugar, gives your bones a dose of healthy calcium, and contains muscle-healing protein. A lot of endurance athletes swear by chocolate milk because it gives you the carbs you need after a workout and the protein your muscles need to repair themselves.

It can even be great to help you get the rest you need for your wellbeing. Just drink a warm glass at night. The slow-digesting casein proteins help boost serotonin and melatonin, which help induce sleep.


Dried Fruit

Because they are high in natural sugars, dried fruits are strong sources of carbohydrates. A lot of people can’t deal with consuming energy gels during long races, and dried fruits are brilliant in this situation. They are a natural substitute with a lot of high GI carbs to fuel you. They are superb energy boosters. Have a few servings before a race and another couple for every hour that you run. Make sure to try them out when you exercise so that you don’t end up in a race with a rumbly tummy.

Dried fruits—like mangos, apricots, and raisins—also provide potassium, fiber, vitamins and minerals, and phytonutrients.



You probably know that blueberries are considered a “super food” because they have a high level of antioxidants to counter free radicals, which people believe move through your body damaging cells, initiating disease, and developing premature aging.

You should eat these both before and after you exercise to take advantage of the high GI carbs, which will give your muscles energy as quickly as possible. Blueberries tend to be lower in calories than other fruits, so you get the nutritional benefits without too many calories.



Salmon is great because it supplies the body with Omega 3 fatty acid, which people believe keeps the heart healthy and slows down memory loss. People looking to build lean muscle really benefit from the heavy dose of protein in fish. In addition, salmon provides the same level of calcium as a glass of milk and your daily dose of vitamin D.

This is a great option after a workout. All of the protein will repair and rebuild the muscles strained during exercise.


Sweet Potatoes

Much like bananas, sweet potatoes are a great source of potassium, which is crucial for nerve transmission, water balance, bone health, muscle contraction, and balanced blood pressure. But, they actually contain more of it than a banana does. They also contain copper; it helps in the production of connective tissue, like collagen—which keeps skin taut and muscles healthy.

Sweet potatoes are a great part of a carb-loading session before a long race, like a half marathon.

There are a lot of benefits to proper nutrition, especially in relation to fitness. But, you also need to make sure to get enough rest and drink lots of water. It’s important that you not depend upon your food choices to fix poor lifestyle choices. If you, for instance, have a disease, like alcohol, heroin or any other addiction, a proper diet will help you to feel better, but it can’t fight the harm being done to your body. Be sure to consult regularly with your doctor in your heroin abuse treatment facility and to make nutrition part of a larger wellness effort.


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