There are many people who believe that the secret to a great body lies in just exercising and negates their diet. However, right nutrition plays an important part in fuelling your body with the essential nutrients and energy to boost your performance. Intake of right foods pre and post workout can actually aid in your better performance, minimize muscle damage and increase muscle growth. There are several foods that one should incorporate in their diet to observe maximized results to their workouts. Below mentioned are five foods that help in boosting your workout sessions and provide you with great fitness.

  1. Banana

To stay active for longer periods, especially when you have to jump into a rigorous workout, bananas are the source. They avail you with carbohydrates and starch, which remains the primary source of energy in our body. The carbohydrate is converted into sugar, which results in the supply of energy to the body. Banana also encompasses other beneficial nutrients like potassium, vitamin C, vitamin A, fibre and magnesium. The potassium helps in maintaining nerve and muscle function. Bananas are preferred to be consumed sixty minutes prior to your workout. They even help in refuelling you with energy after the tiring workout.

  1. 2.       Eggs

Eggs are considered to be one of the best protein sources. A single egg contains 6 grams of protein and all the nine muscle-building essential amino acids. They are low on calories along with providing good nutrients and fats, proteins and amino acids, thus making them a must-have. Consuming them daily will aid in muscle recovery and growth and thus are recommend after workouts. A boiled egg along with some carbohydrate like bread is a good pre-workout meal.


  1. 3.       Peanuts

Proteins are a great choice both before and after a workout. They are high in protein and provide you with essential nutrients, fibre and good fat. They help to keep the blood vessels supple and also lower cholesterol when consumed in moderation. Having them before the workout helps to ward off hunger. Post a workout, they are really beneficial as they provide the body with proteins and thus help in muscle recovery and growth.



  1. 4.       Oats

Oats are a great source of carbohydrates as well as proteins and have a carb-to-protein ratio of 4 to 1. To keep your body energized for long hours and fuel you with energy during your workout session, carbohydrates are imperative. Proteins are necessary to aid muscle recovery and growth.  It’s a great pre-workout meal to prepare your body and energize you for the upcoming activity. Also, after the workout, it provides your body with healthy carbs to replenish depleted glycogen and makes use of proteins to help the muscles recover.


  1. 5.       Milk

Milk is a great post-workout choice. It has all the essential amino acids that are imperative for muscle growth, maintenance and repair, which even most of the foods fail to provide. Thus, after a workout, when muscles are in dire need to be repaired, milk is the option. Also, milk is a great source of calcium which is essential for healthy bones. Calcium strengthens muscle contractions which help in muscle development and strength. Alongside, the calcium helps in decreasing hunger pangs and aids fat-loss.