The Best Foods to Fuel Your Workout

Maximizing Workout Benefits: Pre and Post-Workout Nutrition

Fueling your body with the right foods before and after a workout is crucial for optimal performance and recovery. Here’s how you can incorporate Dr. Steven Gundry’s teachings on biohacking into your fitness routine, along with some step-by-step recipes to get you started.

Pre-Workout Foods

1. Bananas: A quick source of carbohydrates and potassium, bananas can prevent muscle cramps and provide energy¹.

    

   Recipe: Banana and Almond Butter Toast

   • Toast a slice of whole-grain bread.
   • Spread a tablespoon of almond butter.
   • Top with banana slices and a sprinkle of chia seeds.

2. Oats: Rich in complex carbohydrates and fiber, oats release energy steadily¹.

    

   Recipe: Overnight Oats

   • Combine ½ cup rolled oats with ¾ cup almond milk.
   • Add a teaspoon of honey and a dash of cinnamon.
   • Refrigerate overnight and top with fresh berries before serving.

3. Greek Yogurt: Packed with protein and probiotics, it supports muscle repair and gut health¹.

    

   Recipe: Greek Yogurt Parfait

   • Layer Greek yogurt with granola and mixed berries.
   • Drizzle with honey and a sprinkle of flaxseeds.

Post-Workout Foods

4. Sweet Potatoes: A nutrient-dense carb loaded with vitamins and minerals for sustained energy¹.

    

   Recipe: Baked Sweet Potato

   • Pierce a sweet potato with a fork and bake at 400°F for 45 minutes.
   • Serve with a dollop of Greek yogurt and a sprinkle of cinnamon.

5. Chicken or Turkey: Lean proteins that aid in muscle repair and contain essential amino acids¹.

    

   Recipe: Grilled Chicken Salad

   • Grill a chicken breast and slice it.
   • Toss with mixed greens, cherry tomatoes, and avocado.
   • Dress with olive oil and lemon juice.

6. Quinoa: A complete protein with all essential amino acids, plus carbs and fiber for fullness¹.

    

   Recipe: Quinoa and Black Bean Bowl

   • Cook quinoa as directed.
   • Mix with black beans, corn, diced tomatoes, and cilantro.
   • Season with lime juice and chili powder.

7. Nuts and Seeds: Sources of healthy fats, protein, and fiber for energy and hormone regulation¹.

    

   Recipe: Nutty Energy Bites

   • Blend dates, almonds, and coconut flakes in a food processor.
   • Roll into balls and coat with sesame seeds.
   • Refrigerate until firm.

8. Berries: Full of antioxidants, vitamins, and minerals to reduce inflammation and support recovery¹.

    

   Recipe: Berry Smoothie

   • Blend a cup of mixed berries with a banana, spinach, and almond milk.
   • Add a scoop of protein powder for an extra boost.

Remember, hydration is key, so drink plenty of water before, during, and after your workouts.

Conclusion

By integrating Dr. Gundry’s insights on biohacking and focusing on nutrient-dense foods, you can enhance your fitness goals. Experiment to find what works best for you and enjoy the journey to a healthier you.