Fuel Your Workout with Plant-Based Foods

plan based foodsRegardless of the intensity of exercise we all need to properly fuel our workouts.  We all have different needs based on the intensity, length and type of exercise we perform.  There are nutrients found in specific foods that will help push us through our workout and assist the recovery process.

Coconut Water

Instead of grabbing a bottle of Gatorade try some coconut water, nature’s sport drink.  It contains sodium, calcium, potassium and magnesium and is just as effective in rehydrating the body than any commercial sports drink.  Coconut water also contains calcium, iron and vitamin C, an antioxidant which helps with recovery.

Potato Protein Isolate

This is a favourable alternative if you’re unable to digest whey protein isolate or follow a vegan lifestyle.  The branched chain amino acids assist in muscle growth and recovery and enable your body to fight fatigue.

Beet Juice

Great to help you run that extra mile!  Beet juice opens up your blood vessels allowing you to take in more oxygen.  It reduces your systolic blood pressure, and the complex carbohydrates provide lasting energy.


Apple peels contain high levels of phenolic compounds and antioxidants.  Antioxidants are crucial to fighting free radical damage done to muscle tissue when we exercise.  Eating antioxidant rich foods or taking antioxidant supplements can greatly reduce muscle strain and injury.

Tart Cherry Juice

Tart cherry juice also contains an antioxidant which can help to relieve joint and muscles pain by reducing inflammation.  Try drinking some tart cherry juice about a week before and during a long distance running event.  It may help to reduce muscle pain and inflammation after the event.

Orange Juice

Great to drink after exercise for quick recovery, orange juice is a nutritious and natural way to give your body the glucose that is needed to replenish your body’s energy stores.

Lemon Verbena Extract

Lemon verbena extract contains antioxidants and anti-inflammatory and immune-modulating properties which help to reduce muscle damage, decrease muscle soreness and improve recovery time.

How do you fuel your workouts?


About fitchick007

I aspire to educate and motivate others towards acheiving a healthy body and lifestyle.

Posted on August 19, 2013, in Health Tips and tagged , , , , , , , , . Bookmark the permalink. 7 Comments.

  1. oh man, I don’t work out like you, but I can honestly say my walks are about twice as long as they were when I started! And I eat lots of salad and green smoothies!

    • Hey Carrie! Sorry for the late reply. Life has gotten in the way and I’ve neglected my blog, uuggghhh! I’m so happy to hear that I’ve made a difference and that you enjoy my blog. I also want to thank you for all the encouragement you’ve given me through kind words and nominations. Thank you!!

  2. Water! Today was 1 cups of water, frozen kale, a handful of spinach, 1/3 cup of cottage cheese, a whole banana, a pinch of gr. flax seed. I liquefied the greens first and then added the remainder

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