Foods you should definitely have if you've started working out

As you embark on your fitness journey, it is crucial to fuel your body with the right nutrients. When you begin to work out, your muscles undergo a process of tearing and repair. Having a nutritious diet with protein can help build muscles and ensure healthy fat loss.

If you’ve started an exercise routine, here are some foods you need to incorporate into your diet.

Whole-grain cereals: According to Harvard Health Letter, starting your day with a healthy breakfast can replenish your blood sugar, which is essential for powering your muscles and brain. Whole-grain cereals or bread are rich in fibre and protein, keeping you full for longer and providing the energy you need for your workout.

Bananas: Bananas are packed with potassium and magnesium, essential minerals that can be replenished after a workout. They also provide natural sugars to fuel your exercise. You can also have it as a healthy pre-workout snack.

Nuts: Nuts are an excellent source of heart-healthy fats, protein and essential nutrients. They provide sustained energy for your workout. Pair them with fresh or dried fruit for a healthy dose of carbohydrates.

Lean proteins: Protein is essential for building and repairing muscles. Lean proteins such as poultry, fish, dairy, legumes and eggs are low in saturated and trans fats, making them healthier options. According to Harvard Health Blog, adults need about 0.8 grams of protein per kilogram of their body weight daily.

Fruits and vegetables: These are rich sources of natural fibre, vitamins, minerals, and other compounds that your body needs to function properly. They're also low in calories and fat.

The recommended daily intake for an adult by the World Health Organisation (WHO) includes 2 cups of fruit (4 servings), 2.5 cups of vegetables (5 servings), 180 g of grains, and 160 g of meat and beans.

Healthy fats: Healthy unsaturated fats like those found in avocados, olives, and certain oils can help reduce inflammation and provide calories. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts.

Hydration: Hydration is key during workouts. If you exercise for an hour or less, water is all you need. However, for longer workouts, a drink with electrolytes, like a sports beverage or coconut water, can help replace minerals lost through sweat.