Have you been spending countless hours in the gym but not necessarily seeing the results you would like? If so, perhaps it’s time to work out your diet instead! Mindful eating and focusing on a diet rich in protein, complex carbohydrates, healthy fats, minerals and antioxidants is a sure fire way to increase energy levels, reboot your metabolism and reap the benefits of your hard work!  Listed below are some great foods to incorporate into your diet to maximise your workout results…you know, if you expect to make gains and stuff!


Not only a great source of calcium, iron, phosphorous, zinc and vitamins, 50% of a single egg is protein making them the perfect pre workout fix. The healthy fats in eggs slow the absorption of protein ensuring you have plenty of fuel in the tank for your workout! Be mindful when buying your eggs- if possible purchase free range, pastured eggs. Paying a little extra at the checkout means you’re avoiding any potential nasties such as added hormones or antibiotics sometimes used by dairy farms.

Kefir is a fermented milk product. Kefir, similar to yogurt, is better known for its benefits to digestive health, helping restore healthy intestinal bacteria damaged by some medication, or a diet high in refined or processed foods. Kefir is incredibly easy to digest therefore allowing our bodies to absorb protein and nutrients necessary for muscle regeneration and growth! Kefir would make an ideal recovery drink post workout to refuel and feed fatigued muscles.

Who doesn't love a good nana? They are full of vitamins and minerals - namely potassium, vital to muscle recovery. Bananas make a great and natural pre workout food as it gives our bodies an electrolyte boost. Next time you’re feeling sluggish before you hit the gym, ditch the pre workout or caffeine and try a banana 30 minutes prior.

Super high in antioxidants, Acai berries are also a great source of amino acids, essential fatty acids and vital trace minerals - all of which aid in muscle contraction. Most of the nutritional value of the Acai berry is concentrated in the pit of the fruit so to reap the full benefits of this superfood, try blending acai into a smoothie post workout. 

Full of protein and Omega 3, salmon makes for an excellent food for muscle growth, joint lubrication, and reduced inflammation post workout. Including some good quality salmon in your post workout meal will minimise muscle breakdown.

If you’re a vegetarian beans are an ideal protein and fibre source that can be incorporated into everyday meals. The musical fruit is high in calcium, potassium and folic acid. Being low in calories and fat it makes for the perfect pre workout food for the weight conscious individual.


Contributed by Brazilian Butterfly Frankston