You did it! You’ve kicked your butt into gear and got your weights session done and dusted for the day. 

High Five! 

Legend! 

Proud of you!

Now don’t stop there. It’s really important to fuel your body with the right foods so that you can maximise your workout results. Getting you and keeping you stronger, fitter with an on fire metabolism. 

Here are five nutrient-packed foods to help keep you feeling strong during your workouts.

Sweet potatoes are rich in complex carbohydrates, making them an ideal choice for sustained energy during exercise. Packed with vitamins, fibre, and antioxidants, they also support recovery by reducing muscle inflammation.

Why they help:

1. Sweet Potatoes: Your Energy Powerhouse

• Complex carbohydrates: Sweet potatoes provide a steady energy release, preventing those mid-workout energy dips.
• High in potassium: Essential for muscle function and preventing cramps during physical activity.
• Antioxidants: Help reduce muscle inflammation and oxidative stress, promoting quicker recovery.

How to use them:
Enjoy sweet potatoes roasted, mashed, or as fries. Pair them with quality protein like chicken, meat or fish to fuel your post-workout recovery.

2. Berries: A Sweet Way to Boost Antioxidants

Berries such as blueberries, raspberries, and strawberries are packed with antioxidants, which can help fight oxidative stress and reduce muscle soreness after strenuous workouts.

Why they help:

• Rich in antioxidants: Berries help neutralise free radicals produced during intense physical activity, reducing muscle inflammation and aiding recovery.
• Low glycemic index: They provide natural sweetness without causing blood sugar spikes, making them a great snack choice for sustained energy.
• High in fibre: Promote digestive health and help regulate blood sugar levels.

How to use them:
Add berries to smoothies, mix them into your oatmeal, or enjoy them as a snack with a dollop of almond butter for extra protein.

3. Grass-Fed Steak: Protein-Packed Muscle Repair

Grass-fed steak is an excellent source of high-quality protein and essential nutrients like iron and zinc, which are crucial for energy production and muscle repair. As a lean, protein-rich meat, it provides your muscles with the amino acids they need to recover and grow stronger.

Why it helps:

• High in protein: Essential for muscle recovery and building lean muscle mass.
• Rich in iron: Iron is important for transporting oxygen to your muscles, improving performance and endurance.
• Contains omega-3 fatty acids: Grass-fed beef is higher in omega-3s than conventional beef, supporting anti-inflammatory benefits for quicker recovery.

How to use it:
Grill or pan-sear grass-fed steak and pair it with roasted vegetables or a side of quinoa. This meal is perfect for a post-workout boost, delivering the protein and nutrients your body needs to rebuild and recover.

4. Nuts and Seeds: Healthy Fats and Protein for Recovery

Nuts and seeds like almonds, walnuts, chia seeds, and flax seeds provide a perfect balance of healthy fats, protein, and fibre—helping with muscle repair and offering long-lasting energy.

Why they help:

• Healthy fats: Nuts and seeds provide omega-3 fatty acids, which are anti-inflammatory and support muscle recovery.
• Protein: These foods are a great source of plant-based protein, aiding in muscle repair after workouts.
• Packed with fibre: Help keep you full longer, stabilising energy levels and improving digestive health.

How to use them:
Snack on a handful of mixed nuts, sprinkle chia or flaxseeds into smoothies, or add nuts to salads for an extra crunch and protein boost (one of our favourites ways to eat them!) 

5. Tofu: Plant-Based Protein for Muscle Recovery

For those who are plant-based or dairy-free diet, tofu is an excellent source of protein. It contains all nine essential amino acids, making it a complete protein that supports muscle repair, growth, and recovery. Tofu is also rich in iron and calcium, providing additional nutrients to support overall health.

Why it helps:

• Complete protein: Tofu is rich in all nine essential amino acids, making it a perfect protein source for muscle recovery.
• Rich in iron: Supports energy levels and muscle function, especially after endurance training.
• Calcium: Helps maintain strong bones, which is important for overall fitness.

How to use it:
Stir-fry tofu with vegetables and a dash of tamari for a quick and delicious meal. You can also blend it into smoothies or use it as a base for dairy-free sauces and desserts.