Top 10 Foods to Fuel Your Fitness Goals

14 February 2023

When we think getting ripped, the thought of spending hours in the gym lifting weights comes to mind. Getting a ripped body requires more than just exercise, and is a combination of regular exercise, healthy nutrition, and consistency.

Eating right is an essential component of a healthy and fit lifestyle. A balanced diet consisting of nutrient-rich foods can provide the body with the energy and nourishment it needs to function at its best. 

If joining Netflix's next iteration of the popular Physical 100 reality show is your goal, here are 10 foods you should not miss.


1. Oatmeal

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Oatmeal is a great food choice for workouts because it provides a sustained release of energy. Oatmeal takes a longer time to be digested by the body, meaning energy is eventually released over a longer period of time. This provides your body with sustained energy and a stable blood sugar level to keep you going during your workout.

Oatmeal is also rich in fibre, which keeps you feeling full for a longer period of time. 

2. Chicken breast

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This should come as no surprise. If books are the fuel for our mind, then chicken breast is the fuel for our muscles. 

Chicken breast is rich in lean protein, which provides your body with the vitamins and minerals to keep your metabolism running efficiently. 

Lean protein is also an essential nutrient for building and repairing muscles, thus making it an essential food for post-workout meals.

3. Broccoli

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We all know how our body feels after an intense workout. Broccoli is rich in Vitamin C - which helps your body recover faster from those back-breaking muscle building sessions. In fact, a cup of broccoli gives you more than 100% of your recommended daily Vitamin C intake. 

Broccoli is also rich in both Vitamin A and K, which helps your body take in Vitamin D. Vitamin D is essential for bone building. You can't have strong muscles without strong bones to support them, right?

4. Eggs

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Some say eggs are almost like the perfect food. Eggs are a good source of protein - supplying all 9 essential amino acids, heart-healthy unsaturated fats, and important nutrients such as Vitamin B2, B5, B6, B12, D, and E.  

Want to get ripped? Pop those eggs.

5. Greek yoghurt

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What is the difference between Greek yoghurt and regular yoghurt? For the curious, Greek yoghurt is yoghurt that has been strained to remove its whey, giving it a thicker and creamier consistency while preserving the distinctive tastes of yoghurt.

Greek yoghurt is high in protein and other nutrients like Vitamin B12, calcium, and selenium. It is known to support muscle building and bone health. Best of all? It tastes amazing.

6. Almonds

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We all know the health benefits of nuts. Rich in protein, unsaturated fats, fibre, and nutrients like Vitamin E, calcium, and magnesium, they are also suitable for a wide range of diets - from keto to vegan.

Almonds are also packed with anti-inflammatory nutrients and antioxidants, helping you to reduce those post-workout fatigue and muscle damage.

7. Brown rice

We get it, giving up rice is easier said than done. 

Brown rice, sometimes referred to as unpolished rice, is simply rice with the bran and germ intact, as opposed to white rice with the bran and germ removed during processing. The bran and germ contains essential nutrients such as vitamins, minerals, antioxidants, and fibre. 

Brown rice also has a lower glycemic index, making it an ideal addition to a balanced diet.

8. Salmon

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In addition to being rich in protein and nutrients like iron, potassium, and Vitamin B and D, salmon is also rich in omega-3 fatty acids - healthy fats that support your heart health. 

Omega-3 fatty acids also help to reduce triglycerides, a type of waxy fats that when combined with high cholesterol, can pose numerous health issues like increased risk of heart attacks, strokes, and pancreatitis. Shudder.

Excuse us while we make a quick trip to the salmon vending machine..

9. Berries

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Some say berries are among the best foods you can consume. 

Berries are a rich source of antioxidants, fibre, and nutrients like Vitamin C, Vitamin K1, manganese, copper, and folate. Berries also have strong anti-inflammatory properties, helping to keep your body's defences up against infection and injury.

Helps that they taste really good too.

10. Banana

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Haven't we all been there before? We pack a few bananas in our bag before we head out for our exercise session.

Bananas have long been a favoured source of energy for many. Bananas are rich in carbohydrates, which your body uses to convert to energy. Bananas also register a 51 on the glycemic index, meaning they strike a good balance between quick absorption and long-lasting energy. 

Another key reason (or rather, ingredient) which makes bananas so popular is potassium. Potassium helps combat cramps during those long exercise sessions.

Having a good diet is only one part of a wholesome fitness plan. Having clear and specific short-term and long-term goals can help you stay motivated and focussed on your workout routine. 

We analysed three really simple but crucial steps which will help you go far in your fitness journey. Click on the link below to find out more!

Get fit the smart way - 3 simple steps to start your fitness journey

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