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The Best Foods and Drinks for Exercising for a Healthy You

10 Foods and Drinks for Exercising

We all get that exercise is key to keeping fit and living a healthy lifestyle, but it is just as important to feed your body with the best nutrients to help you power through the day.

Start taking better care of yourself with these 10 essential foods and drinks


Unless you sweat excessively when working out or participate in sports that last over an hour, water is the best way to keep your body hydrated. Drink before and right after you exercise. And drink two and a half cups of water for every pound you lose.


Thankfully many now get that popping pills is not the answer to treating pain. If you find that your muscles ache after a workout, try a glass of water or hot tea with some fresh ginger infused in your drink. The ginger root is a natural anti-inflammatory that helps ease post exercise pain. It’s also been shown to reduce joint stiffness and swelling too.


Complex carbohydrates from whole grains like oatmeal provide a sustained blood sugar release that energizes your body when you workout. Oatmeal is rich in beta-glucan, a fiber that slows digestion and keeps your blood sugar on an even keel. For maximum results choose whole oats.


When we exercise our body produces damaging free radicals. Almonds are an excellent source of antioxidants that protect your body from harmful free radicals. Before working out, have some almonds to boost your antioxidants. You’ll power right through your workout!


Rains are the most underrated foods for athletes. Raisins deliver energy-boosting carbs and potassium with help maintain your body’s fluids and help prevent dehydration as well as muscle cramps.


When we exercise we sweat out electrolytes like sodium and potassium. Tomato juice is loaded with potassium and sodium, which is perfect for restoring your body’s natural electrolytes. In addition to hydrating your body with water have a tall glass of tomato juice to replenish your electrolytes.


Whey protein helps repair and rebuild your muscles after working out with weights. Whey protein is used to make ricotta cheese, which is very effective in stimulating muscle re-synthesis. Add some easily  digested carbs—like honey—to this post-exercise snack to let your muscles soak up that whey protein even faster.


Salmon is nature’s healthy choice due to it’s high protein, high omega-3-fatty acids and source of vitamin D. Salmon helps your body re- synthesize muscle tissue after a tough workout.


Oysters are loaded with iron, which helps build hemoglobin, and delivers oxygen throughout your body. Some days are just a little more difficult to get through the day. Your body needs a steady flow of oxygen pumped through your veins to maintain endurance and to think clearly. Do your body good by having some oysters every now and again.


Not to worry, yes the good news is that coffee can help you workout longer and boost your endurance. Coffee can also ease exercise-related aches and pains. Many medical studies also dispel the notion that coffee dehydrates you. So enjoy.
What you eat before and after a workout matters! No matter what time of day you exercise, the key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores.

For best results, eat within 30 to 60 minutes after exercise, when muscles are most receptive. This will increase your enzyme activity making the body more efficient at storing glucose for energy and building protein in fatigued muscles.

To learn more about eating right when exercising, physical therapy and treatment plans for recovery, set up a free exploratory examination with one of our doctors today. 


Moriarty Physical Therapy is the premier physical therapist provider here in the Hudson Valley with centers located near you. To find out more about physical therapy or to book your first appointment with a physical therapist, visit our website at or contact Moriarty Physical Therapy at (845) 454-4137.

Schedule a FREE 15-minute Exploration Visit

Come visit one of our physical therapy clinics in New York or North Carolina and one of our Doctors of Physical Therapy will do a 15-minute consultation to see if physical therapy is right for you. In the consultation, we’ll help determine the source of pain and movement restrictions to see if you would benefit from physical therapy or might need the assistance of another healthcare professional. If so, we’ll make a referral and help speed up achieving your health goal.

You have nothing to lose; the screening is free! And if physical therapy could help you, we can perform the examination right then–even without a prescription–with Direct Access (covered by insurance).

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