If your workouts have been feeling less effective lately, it’s time to rethink what you eat beforehand. Stress, poor nutrition, and lack of sleep can drain your energy. Fortunately, there are some amazing superfoods that can boost your workouts and give you the much-needed energy.
This is where functional nutrition comes in — the main idea is to eat foods that provide your body with the specific benefit or effect you need at that moment. For example, before going to sleep, you probably wouldn’t drink coffee or energy drinks. You’d likely choose more calming foods that help you fall asleep. The same applies to your workouts.
It’s especially important to eat energy-giving foods before exercising, but sometimes even the tastiest bowl of oatmeal or banana with nut butter just isn’t enough. It’s worth noting that increasing energy before a workout is not recommended by drinking coffee. Caffeine can quickly overload your adrenal glands, dehydrate your body, and contribute to inflammation.
So instead of drinking several cups of coffee or energy drinks before a workout, try using the best natural superfoods for that purpose and enjoy their benefits throughout the day.
Quinoa
Quinoa is often called a grain, but it is actually a seed with exceptional nutritional value. It contains nearly twice as much protein (~8 g per cup) compared to other grains and is one of the few foods that provides all nine essential amino acids—these are vital for our bodies as they help build lean muscle and aid recovery after intense workouts. Additionally, quinoa is a source of complex carbohydrates, meaning it is digested more slowly and provides longer-lasting energy. Due to this combination of protein and carbohydrates, quinoa is an excellent energy source during exercise.
Cherries
Cherry juice or sour cherries contain a powerful combination of phytonutrients, vitamins, and minerals and have anti-inflammatory properties. Recent studies also show that cherries can reduce muscle soreness. Additionally, cherries are rich in melatonin, which has been proven to support sleep quality and duration. Overall, cherries make an excellent snack before or after physical activity.
Due to their very high vitamin C content, acerola cherries are considered a superfood. As a richer source of vitamin C than any other plant, acerola is often used to help prevent or fight colds and flu. It is also used as an antioxidant nutrient. Along with vitamin C, acerola may be consumed to strengthen the immune system.
Salmon
Fatty fish such as salmon, mackerel, and trout are good sources of lean protein and omega-3 fatty acids, which help reduce inflammation. Omega-3 fatty acids protect the heart by lowering blood clotting factors, triglycerides, and blood pressure, and they also help reduce muscle soreness after intense workouts. Salmon is also rich in vitamin D, an important nutrient for maintaining strong and healthy bones.
Bananas
Bananas, containing about 100 calories each, are an excellent source of easily digestible sugars and natural electrolytes. They are also a popular recovery food after competitions, and for good reason: a medium-sized banana contains 422 mg of potassium, which the body needs to regulate fluid balance and prevent muscle cramps. Since potassium is lost through sweat during physical activity, it’s important to replenish it as soon as possible.
Maca
Maca is a native Peruvian superfood, also known as Peruvian ginseng, that grows in the Andes. It not only boosts energy and improves workout performance but also serves as a protein source for your muscles. Just one tablespoon of this superfood contains 20 amino acids, which is generally all most people need to achieve results.
Because it contains elements such as magnesium, calcium, and silicon dioxide, maca powder helps support overall bone health. It also provides a sustained energy flow, reduces stress, inflammation, muscle cramps, and physical fatigue. You can even consume this superfood right after workouts to help your muscles recover faster.
But no need to worry—taking Peruvian ginseng in the evening won’t keep you staring at the ceiling all night. Unlike caffeine, maca is not a stimulant but an adaptogen, meaning it adapts to your body’s needs and helps restore balance.
Natural Cocoa
Natural cocoa is one of the best foods to eat right before a workout. It is rich in magnesium, which provides the body with energy while reducing stress. Cocoa is also an excellent source of antioxidants that help reduce inflammation, and the theobromine it contains acts as a mild stimulant, delivering long-lasting energy. Additionally, cocoa boosts dopamine levels, improving mood and motivation without the additives found in processed chocolate. Use a spoonful of cocoa in your smoothie, mix it into energy bars, or even add it to your coffee.
Spirulina
Spirulina is found in blue-green algae and is an excellent source of iron, protein, and vitamin B12. Just one teaspoon of spirulina powder contains 80% of the daily recommended iron intake, 4 grams of protein, and 150% of the daily recommended vitamin B12. This makes it a fantastic nutrient source for vegans and everyone else. Iron helps deliver oxygen to the blood to ensure optimal energy levels, while vitamin B12 is essential for metabolism and energy production, healthy blood and oxygen flow, and maintaining a healthy nervous system. The proteins in spirulina are a great alternative to grains in the diet, as they cause less inflammation, and the amino acids it contains can help improve your muscle mass.
Acai Berries
Acai berries are unlike any other fruit and make a wonderful substitute for other fruits in your diet to increase your intake of nutrients. They contain omega-3 fatty acids and are rich in anthocyanins, which improve blood circulation, reduce inflammation, and protect the brain and nervous system. Additionally, their flavor resembles a mix of chocolate and blueberries, but a single serving contains only 2 grams of sugar, so it won’t cause a spike in blood sugar levels.
Chia Seeds
Chia seeds help retain water in the body to prevent dehydration and are rich in magnesium, omega-3 fatty acids, iron, zinc, B vitamins, and calcium. All of these nutrients are essential fuel for muscles, the heart, brain, and nervous system. Chia also contains plenty of fiber and potassium, which help combat bloating that can make workouts uncomfortable. Just one tablespoon per serving provides your body with energy, curbs hunger, and delivers a needed energy boost. Since the seeds are tasteless, they’re very easy to incorporate into your daily diet and various dishes. You can also find chia in our Gut Bliss blend.
Matcha
This superfood provides both energy and stress relief (which is why it pairs well with maca). It is a type of green tea that is less processed than most store-bought teas. Matcha is rich in chlorophyll—more than spinach or broccoli—and is an excellent source of antioxidants. It is known as one of the best stress-relieving superfoods due to its high content of the amino acid L-theanine, which lowers cortisol (the stress hormone) levels in the body and helps promote a balanced state.
Camu Camu
Camu camu berries are considered one of the richest sources of vitamin C on the planet. They help boost brain function and increase energy. The vitamin C in these berries reduces inflammation, fights fatigue, acts as an antifungal agent, and supports the immune system. Vitamin C is also important for preventing muscle cramps, reducing pain, and providing extra vitality often lacking before workouts. Just one teaspoon of camu camu powder daily provides over 700% of the recommended daily intake of vitamin C.
Sport and Daily Spoon Products
The variety and benefits of superfoods are truly vast—you can choose individual products or superfood blends. When taking the first steps toward healthier eating and more effective workouts, it’s important not to rush—there’s no need to fill your fridge all at once with every possible fruit and vegetable or to stock your kitchen shelves with every superfood powder available. Start with what feels easiest and most beneficial for you at the moment. Gradually incorporate nutritious foods into your diet until it becomes a habit. The best part is you don’t need to consume large portions of superfoods—even small amounts are highly nutritious, and the products last a long time. By maintaining consistent habits and steadily moving toward your goals, the results will be simply wow.
