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Most full-time personal trainers assist 7 to 10 clients per day. Sometimes they only have enough time to eat quick, smaller meals in between training sessions. Those meals must keep their sugar levels constant, cravings for fat low and metabolism high.

Trainers typically prepare their foods the night before a busy day, and they make a little extra just in case they need additional calories for a last-minute booking.

Any trainer will tell you that there’s a lot more to losing weight and getting fit than simply hitting the gym. If you want to reach your goals, you not only have to train like a fitness pro, you’ve got to eat like one, too.

1. Greek Yogurt

Yogurt contains active cultures known as “friendly bacteria” that restore healthy balance in the digestive system. Among the most well-known cultures is Lactobacillus acidophilus, which passes through the stomach and populates the intestines, helping the body fight off infection. One cup contains 50 per cent more calcium than the same size serving of milk, and it’s also full of potassium, riboflavin, magnesium and phosphate.

2. Sweet Potatoes

They’ll satisfy your craving for starches but are far healthier than their white, nutritionally lacking cousins. Carotenoids, vitamin C, potassium and fibre are just a few of the benefits of eating this savoury-sweet veggie, which is ranked among the highest vegetables on the nutrition scale. Sweet potatoes can help stabilize blood sugar, making them a great choice for diabetics, and are relatively low in calories.

3. Kale

Kale is one of the healthiest vegetables around. When you steam it, it serves up some special cholesterol-lowering benefits and can also help ward off cancer. Plus, it tastes great in just about everything. Add it to omelets and pasta dishes, or combine it with kumato tomatoes, chicken and olive oil to make a salad.

4. Avocado

The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. Avocados are great pre- and post-run fuel. You can eat it either in a salad, on a piece of toast or in the form of guacamole, and they are also great with eggs!

5. Nuts

Nuts are nature’s way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite.

6. Bananas

Bananas are the ideal fitness food because they are convenient, soft, sweet and easy to digest. They are slightly higher in energy than other fruits but the calories come mainly from carbohydrate, which makes them brilliant for refueling before, during or after a workout. They’re also packed with potassium, which may help with muscle cramps during exercise. Eating half a banana every 15 minutes during exercise is as effective as sipping a comparable amount of sports drink in terms of sustaining exercise performance. Often included as part of a low-fat, heart-healthy diet, bananas offer additional benefits beyond providing energy because they contain a broad range of vitamins, minerals, dietary fiber and phytonutrients.

7. Berries

One of the most game-changing properties of berries is their antioxidant power, which helps keep free radicals in check and fights inflammation. Just a handful of blueberries, raspberries or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: the deeper the color, the healthier the fruit.

8. Chicken Breasts

Skinless chicken breast is the healthiest part of the chicken. This lean, white meat is low in calories and fat, allowing your body to function properly, and can be a key food when trying to lose weight. The protein content in chicken breast is extremely high which allows the body to build muscle and burn fat. Vitamins B6 and B3 are present in chicken breast and provide the body with energy and help maintain heart health. Removing the skin from the breast is important in order to remove most of the fat and saturated fat.

9. Eggs

The benefits of eggs are sometimes overshadowed by mainstream media attention to their potential drawbacks. However, eggs have many good qualities that make them a surprisingly ideal health food. From being packed full of vitamins and minerals to helping to fend off a stroke, eggs can be an amazing addition to your diet if you have your health in mind. Eggs are among the most nutritious foods on the planet – they are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.

10. Salmon

Salmon is a great source of Omega 3, a fatty acid that keeps your heart healthy and slow down the effects of memory loss. Pick protein for the perfect post-exercise meal. Protein rebuilds and repairs muscles so is the nutrient to fill up on after a workout. Protein-packed salmon is a great choice, as well as eggs and lean meats. It’s pretty easy to prepare, so experiment in the kitchen and try to work it into your diet at dinner once a week.

We hope that we provided some new information on why you should eat healthier. Our office in San Antonio has made a concrete effort to raise awareness of the food that personal trainers recommend!
At Kanthaka, we have the best trainers for the best prices offering In-Person and Virtual fitness sessions.

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