Power Your Workout!

Picture this, it’s workout time, and you feel tired. People typically consume caffeine to get going. But there are better and more effective energisers to help get you moving!

Let’s count down the top eight fruity energisers to try instead of caffeine the next time you need a lift.

8. Watermelon
Watermelon is low in calories, containing only 46 kcal per cup (152 grams). Apart from having 92% water, they provide various energy-boosting nutrients like potassium, magnesium, vitamin A, B6, and C. Studies have shown that a daily serving may help improve exercise performance and boost your energy levels by up to 23%.

7. Dates
Dates are nice and chewy with a sweet flavour and are a popular sugar replacement in baking. Dates contain several vitamins and minerals, in addition to fibre and antioxidants. Fibre is highly beneficial for blood sugar control. It slows digestion and helps prevent blood sugar levels from spiking after eating. Dates also contain a significant amount of vitamin B, which helps manage the process that converts food to energy. It’s important to note that dates are high in calories and best consumed in moderation.

6. Oranges
Oranges are not only famous for their moderate amount of vitamin C but also as a high-energy food. The carbohydrates in oranges will provide you with both fuel and stamina. Eating orange slices before and after a workout will replenish your energy levels and keep you hydrated.

5. Strawberries
Strawberries are not only super delicious and refreshing but also fight inflammation, stress, and fatigue. They contain many complex carbohydrates, sugar, and fibre that keep your energy level steady. They also contain phenols, essential antioxidants that help the body create energy. Strawberries also contain a compound called nitrate. Studies have shown that nitrate can increase blood and oxygen flow to the muscles by 7%. That means that strawberries can help prevent muscle fatigue, making exercise easier.

4. Apples
”An apple a day keeps the doctor away.” This saying is both famous and accurate. A study has shown that an apple a day leads to a 28% reduced risk of diabetes. Apples are high in fibre and low in calories, providing a sufficient energy level and vitamin C, potassium, and antioxidants. They may also help improve heart health and lower cholesterol.

3. Goji Berries
Goji berries have become wildly popular in the last couple of years because they are rich in vitamin A and C and selenium. They also contain a tremendous amount of copper, iron, and zinc, critical for producing energy. The small berries work as a stable energy source. You will avoid fast energy spikes and sugar crashes that you can expect after eating artificial sweets and candy.

2. Avocados
Avocados are smooth, creamy, and filling fruits used in many kitchens worldwide because of their nutrients and antioxidants, such as fibre, magnesium, potassium, iron, vitamin A, C, K, and B. Many studies show that the combination of nutrients may increase and sustain your energy level throughout the day. Because of their high level of omega-3, avocados often get looked at as fatty and greasy fruit. But this kind of fat has proven benefits for cholesterol reduction.

1. Bananas
Bananas are the number one energising fruit. Rich in sugars and starches, they release energy slowly over a long period. That means you will maintain a high energy level during exercise. Apart from being very energising, bananas contain many nutrients like potassium, which helps regulate muscle contractions that benefit endurance sports. One medium-sized banana contains 33% of the recommended daily intake of vitamin B6. That helps your body to turn food into usable energy. And finally, bananas are full of antioxidants that help keep all cells in your body in good working order.

The Bottom Line
Eating fruits will give you energy throughout your entire workout session and improve your performance. Choose the fruit you like most, and eat it in raw or blitz it into a delicious smoothie.

Try this quick-fire smoothie recipe:
1 x banana
1 x orange
1 x handful of spinach
2 x scoops of protein powder
Blitz it all together, topped with goji berries

Enjoy!