Energy foods are mainly represented by foods rich in carbohydrates, such as breads, potatoes and rice. Carbohydrates are the most basic nutrients for energizing cells, so they are easy and quick to use.
Thus, foods such as:
- Cereals: rice, corn, couscous, pasta, quinoa, barley, rye, oats; Tubers and roots: English potato, sweet potato, manioc, cassava, yam; Wheat-based foods: breads, cakes, macaroni, cookies; Legumes: beans, peas, lentils, soybeans, chickpeas; Bee's honey.
In addition to energy foods, there are also regulatory and builder foods, which perform other functions in the body such as healing, growth of new cells and regulation of hormonal production.
However, none of these energetic foods, builders and regulators, should be confused with stimulating foods, which have a different action on the body. Check out the differences in the following video:
Fat as an energy food
While 1 g of carbohydrate provides about 4 kcal, 1 g of fat provides 9 kcal. Thus, it is also widely used by the body as a source of energy to maintain the proper functioning of cells. This group includes foods such as extra virgin olive oil, chestnuts, almonds, walnuts, butter, avocado, chia seed, flaxseed, sesame, coconut oil and the natural fat found in meat and milk.
In addition to providing energy, fat also participates in the membrane that delimits all cells, transports nutrients in the blood, forms most of the brain and participates in the production of sex hormones.
Energetic foods in training
Energetic foods are very important to maintain the peak and the quality of training, and should be consumed in good quantities mainly by people who want to gain muscle mass.
These foods should be included in the pre-workout, with combinations such as: banana with oats and honey, cheese sandwich or fruit smoothie with oats, for example. In addition, they should also be consumed post-workout, along with some source of protein, to stimulate muscle recovery and hypertrophy.
Watch the video below and learn what to eat before and after your workout:
See more tips on what to eat in the pre and post workout.
