Pre Workout Foods You Should Be Eating

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Having a healthy lifestyle isn’t just about working out. We expounded on this in a previous post, noting you should have a strong foundation for fitness by prioritizing good food and nutrition before physical exercise. A solid nutrition plan strengthens your body so it can make the most out of your workouts. In the same sense, when you’re prepping for a workout, warm-ups are just the first piece of the puzzle. Eating nutritious pre-workout food will significantly improve your exercise performance. Below, we’ve rounded up a list of some essential pre-workout foods you should be eating.

What are the recommended nutrition guidelines for pre-workouts?

The best way to gauge which essential pre-workout nutrients you should consume is to consult the experts. Medical professionals have studied what goes into optimal nutrition for your health, so pay attention to the information circulated by healthcare educators. These professionals work closely with other healthcare practitioners to design research-backed courses that effectively help you form healthy habits.

To best prepare for a workout, these health experts agree that you should strike a healthy balance of nutrients that energize you and assist in muscle recovery. Carotene, Vitamin C, and iron are a few key vitamins and minerals that can do just that. You'll also want to load up on calories from nutrient-dense foods and complex carbohydrates for energy. To further aid your body in building and reinforcing muscle mass, make sure to consume a lot of protein from healthy sources like meat or fish.

However, it's important to note that you should consult registered dietician if you have any underlying medical conditions. These professionals are trained to tailor food choices to your specific nutritional needs. Regardless, the foods below should be good for anyone wishing to work out more.

The best pre-workout foods you should try

A smoothie with fruits and veggies

As previously mentioned, pre-workouts should contain a lot of essential vitamins and minerals that help keep your body in top form. You can meet these requirements with a no-fuss smoothie. Some common ingredients you can include in yours are vegetables like spinach, bananas, and berries. Combined with other smoothie staples such as milk, yogurt, and nuts, you can get a pre-workout snack containing vitamins A, B, D, C, and K, as well as protein, calcium, and iron.

Tiger nuts

Healthy tiger nuts are the perfect pre-workout snack: they're light, but dense in a wide variety of nutrients. Some of the health benefits of tiger nuts include better heart health for your workouts and insulin regulation to protect your muscles. Tiger nuts are also rich in key nutrients like iron, protein, and vitamin C, which can significantly enhance your performance while working out. 

Overnight oats

Oats are a great source of energy. As a complex carbohydrate, oats take a while to digest, resulting in a slow energy release. Your body can then maintain stable energy levels all through your workout routine. To prepare it as part of a pre-workout meal, you can try putting milk, oats, tiger nuts, and fruits in a jar. Leave it in your fridge overnight so you can eat it just in time for your morning exercise the next day.

Chicken and broccoli

This nutritious pre-workout combo aids your body’s recovery after working out. Chicken contains various proteins that help build and strengthen your muscles. Meanwhile, broccoli is an excellent source of vitamins and minerals that can help enhance your workout performance. Since this meal is heavier than the recommendations above, you have to eat it at least 2 to 3 hours before working out. Doing so will give your body more time to digest it and convert it to energy.

A healthier lifestyle builds a strong foundation for your fitness goals. By planning your pre-workouts around nutritious food, you can establish a healthier lifestyle for yourself in the long run.

Article written by Rosetta Joneson Exclusively for Tiger Nuts USA

What are the advantages of consuming organic food, and should you be eating organic?

This is another article in our educational and inspirational series that we do hope you enjoy and learn something from. This one is all about Organic Food, which of course all of our amazing Tiger Nuts products are.


What are the advantages of consuming organic food, and why should you be eating organic?

Food that is cultivated organically is produced without the use of artificial fertilizers, pesticides, or herbicides. As a result, both the environment and your health will benefit. Additionally, studies have shown that organic food has higher levels of antioxidants and is generally more nutrient-dense than conventional food.

What are some justifications for choosing organic food?

In recent years, organic foods have gained enormous popularity. Many individuals think that eating organic food is better for the environment and your health. Here are some justifications for selecting organic food:

Foods that are organic are free of dangerous chemicals and pesticides. Your health may be at risk from certain chemicals, especially if they accumulate in your body over time.

Compared to non-organic foods, organic foods frequently have higher levels of vitamins, minerals, and antioxidants. This is so that they can thrive without artificial chemicals and in nutrient-rich soil.

Environmental benefits can be found in organic farming. It requires less chemicals, energy, and water. Additionally, it lessens pollution and helps to conserve topsoil.

Food that is organic typically tastes and is fresher than non-organic food. This is so that it doesn't have to travel as far to get to you because it is grown nearby.

Authentically, are organic foods healthier?

Whether organic foods are genuinely healthier than non-organic meals is a hot topic of discussion. Some people think that because organic food is grown more naturally, it is better for our health. Others contend that there is no proof for this assertion and that organic and non-organic foods are same. Probably somewhere in the middle is where the truth lies. Although organic foods may be produced in a more natural manner, this does not imply that they are better for us. However, recent research has indicated that compared to non-organic meals, organic foods do indeed contain higher levels of some nutrients. Therefore, while there is no clear solution, it appears that organic foods may provide some benefits over non-organic foods.

Are there drawbacks to purchasing organic products?

Cost is the primary drawback of organic food. Foods that are organic can cost a lot more than non-organic alternatives. Another drawback is that organic goods can occasionally be more difficult to locate than non-organic alternatives.

How can you tell if a product is truly organic?

Products classified as organic are those that were cultivated without the use of artificial fertilizers, pesticides, or herbicides. A product must not contain any genetically modified organisms in order to be classified as organic (GMOs). Look for the USDA Organic and Organic certifications, which provide assurance that the item satisfies stringent federal requirements, to determine whether a product is organic.

This article was brought to you by Tiger Nuts USA


Putting together a good food, exercise, and nutrition plan for physical fitness and a healthy life!

It can be difficult to develop a balanced physical fitness activity, diet, exercise, and nutrition regimen for a healthy life, but the effort is unquestionably worthwhile. Activities that increase heart rate and cause sweating for at least 30 minutes each day should be a part of a balanced physical fitness regimen. Fruits, vegetables, whole grains, and lean proteins should make up a large portion of any healthy diet. Finally, a good exercise and nutrition program should incorporate both regular exercise and a balanced diet.

What, in plain English, are health and fitness?

Living a long and healthy life is what being healthy, and fit is all about. It is about being able to accomplish the things you enjoy doing while being physically and psychologically strong. It also involves having the ability to defend yourself against disease and harm.

What are the four pillars of health and wellness?

1. Physical,

2. Mental

3. Emotional

4. Social

Physical:  Taking care of your body and ensuring that it remains healthy and strong is what physical health is all about. This involves getting enough rest, eating healthfully, and exercising. 

Mental: Maintaining a healthy and happy mind is important for mental health. This involves practices like stress management, maintaining a cheerful outlook, and seeking assistance when required.

Emotional: Healthy emotion management is a key component of emotional health. This covers techniques for managing stress effectively, expressing your thoughts, and establishing limits.

Social: Having healthy interpersonal interactions is important for social health. This involves actions like showing respect, listening intently, and sharing your emotions.


Which meals improve your health?

While many meals can support your health, some are more potent than others. For instance, fruits and vegetables are brimming with nutrients that can support maintaining your body's optimal functioning. They also include fiber, which aids in maintaining a healthy digestive system. For instance, Tiger Nuts are a root vegetable, not a type of nut, and they are also organic, non-allergenic, gluten-free, high in fiber, and low in fat. Omega-3 fatty acids, which may be found in fish and nuts, can also aid in lowering inflammation all over your body and enhancing heart health.

 Diet, Nutrition, and Healthy Eating

Maintaining a healthy lifestyle requires careful attention to your diet, nutrition, and eating habits. Eating a variety of nutrient-dense foods while limiting harmful foods is part of a healthy diet. The study of how food and drink impact human health is known as nutrition. To eat properly, we must select foods that are good for us and make sure we eat enough of them.

 Balance is key, don't stop eating fattening foods, everything in moderation

When it comes to leading a healthy lifestyle, balance is essential. You should consume fatty meals in moderation rather than completely stopping them. You'll increase your chances of staying healthy and avoiding any negative health concerns by making sure you're consuming a mix of nutrients from various food groups.


This article was brought to you by Tiger Nuts USA