5 Foods to Incorporate in Your Diet When You Start Working Out

by Lindsay Brin

When you begin to workout, having a balance of carbohydrates, protein and fat will help you get the most out of your efforts. Just as there are important things to add to your diet, the overarching theme is in moderation. It is easy to out-eat a workout, so setting limits to your meals and portions sizes is wise regardless of how healthy a food is. Here are 5 foods to incorporate.

5 Foods to Incorporate

  1. Fruit:
  • For general health purposes, adding more produce into your diet is loaded with benefits.
  • Fruit contains carbohydrates, which are converted to energy within the body—this will help give you a boost during your workout without piling on the calories.
  • Fruit also provides additional nutrients so you are not simply consuming carbohydrates.
  • Focus on colorful fruits such as berries, apples, grapes and oranges.
  1. Oats:
  • You don’t have to avoid carbs to lose weight; you just have to choose the right ones!
  • Oats are great before a workout—or any time—due to their high fiber content, which helps the body regulate blood glucose (sugar) levels and allow you to feel full longer.
  • They also contain B vitamins, which help the body convert carbohydrates into energy in the body.
  1. Avocado:
  • Avocados are nutrient dense and filled with good fats.
  • It contains 4 grams of protein (which is higher than most produce) with very little sugar.
  • Super Easy to incorporate—just add to a sandwich, with egg whites or enjoy alone.
  • Avocado is not necessarily great to eat right before a workout but can be a good recovery food and should be incorporated on a day-to-day basis.
  1. Lean protein:
  • You don’t need to go protein crazy. Just be sure the protein you are including is helping the body—most Americans get adequate protein in their diet. So make sure you choose an overall healthy eating plan.
  • Stick with high-protein, low-fat options. Keep in mind most fat comes from the way it’s prepared (i.e.: fried, battered, etc.)
  • Good choices are egg whites, chicken breast, turkey and fish.
  • A small handful of raw nuts will provide good protein and fat content. But nuts are very calorie dense so make sure you measure out one serving.
  • Protein helps repair your tissues. But again, you might already be getting the adequate amount.
  1. Quinoa:
  • Quinoa is a great carb to introduce to the body because it contains some protein and can serve as a substitute for rice, potatoes and other starchy side dishes.
  • It contains fiber and protein to increase fullness and is very rich in nutrients—another good recovery food.

These 5 foods to incorporate are great to introduce into any diet! But make sure you are getting a healthy calorie intake and overall balanced day of food. For daily food planning for busy families, follow Moms into Fitness on Pinterest. And if you are just getting started on a workout regime, try this Beginner HIIT workout. HIIT stands for High Intensity Interval Training. It’s been around for ages. A study done in 1994 showed HIIT decreased body fat 9 times compared to the continuous training group. Don’t let the name scare you off!  It is one of the best training methods for beginners because you exercise for a short period of time (usually 30 to 40 seconds) then recover for 20 seconds. Get started on the right foot with this 12 minute Beginner HIIT Workout.

*Not all exercises are suitable for everyone. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. BeFit, its parent, subsidiaries and affiliates are not responsible for any injuries that result from participating in the exercises described herein.


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