9 Best Foods You Should Be Eating to Fuel Your Bodyweight Training

Ein bunter Salatteller

Proper nutrition is essential to staying healthy and fit. If you want to train intensely with adidas Training, you need to fill your energy stores with the right foods – for maximum results. These nine foods are packed with power and can help you on your journey to achieving the body you always wanted.

1. Lentils

Eine Schüssel und ein Löffel voll mit getrockneten Linsen

Legumes are protein and fiber powerhouses. Lentils, for example, are especially high in protein. 100 g of this dry good provide about 25 g of protein. Their fiber content is also nothing to sneeze at. Just 100 g covers half of your daily requirement (30 g). How about eating a plate of vegan red lentil curry after your workout?

2. Eggs

Eggs are the perfect muscle building food. One chicken egg provides about 7 g of protein. Plus, its biological value is nearly 100. What does that mean? The higher the biological value, the more similar the protein in the food is to the body’s own protein, which makes it easier for the body to transform it into muscle mass. Two hard-boiled eggs, for instance, are an ideal post-workout snack.

3. Flaxseed oil

Eine Flasche mit Leinöl steht neben einer Schüssel mit Leinsamen

If fitness is your goal, you should definitely be using flaxseed oil. It’s highly nutritious and loaded with omega-3 fatty acids, which keep your heart and brain healthy and help stop inflammation. But be careful: cold-pressed flaxseed oil should always be stored in the fridge!

4. Quinoa

Eine Schüssel Quinoasalat mit Kürbis

Quinoa is the ideal side dish for bodyweight training. 100 g provides 15 g of vegetable protein. This grain is also very high in magnesium (275 mg), which plays a key role in muscle contraction. You are sure to love this recipe for colorful quinoa salad!

5. Ginger

Ingwer in Scheiben geschnitten

Ginger not only strengthens your immune system: this Asian root is said to improve blood flow to the muscles (which helps with sore muscles!) and promote the breakdown of lactic acid in muscle tissue. This helps you recover quickly, so you are ready for the next workout.

6. Cottage cheese

Eine Schüssel mit Hüttenkäse

Protein pancakes with cottage cheese are the perfect breakfast if you like bodyweight training. Why? This dairy product is low in calories and a good source of high-quality protein and carbohydrates. Cottage cheese also contains the essential amino acid tryptophan, which helps you sleep better. And adequate sleep is crucial if you want to perform your best.

7. Coffee

Eine Tasse Kaffee mit Milch

Looking for a natural booster? Coffee increases your blood pressure and heart rate, which helps you to get the most out of your workout. But go easy on the amount. A black espresso is a good idea before a bodyweight training session, but skip the milk and sugar!

8. Blueberries

Eine Schüssel voller Heidelbeeren

Small but powerful! Blueberries are low in calories. 100 g have only about 40 calories. The purple berries are also antioxidants. This means that they fight free radicals in your body, which is especially important for regular training. Blueberries taste great in smoothies or together with rolled oats and plain yogurt.

9. Walnuts

Frische Walnüsse

Nuts and seeds are essential for muscle building. They are rich in protein as well as high in fat. Walnuts are particularly beneficial because of their high unsaturated fat content. 

 In a Nutshell

If you want to see muscle growth, a healthy diet with enough calories is just as important as challenging workouts. Eat the 9 foods listed above on a regular basis and you’ll be on the right track to getting the body you want! 

Tip:

You want to get in shape and feel stronger? Download the adidas Training app now and join the Don’t Stop Me Now Challenge!

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Julia Denner

Dietitian Julia is a creative cook. She is convinced that a varied diet and regular exercise are the keys to success. View all posts by Julia Denner »

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