Weight loss and your workout go together like the Tour de France and the yellow jersey. One without the other just seems wrong! So why not turn to food options that do double duty and help you crush it in both areas? “There are definitely some foods that can help promote weight loss and also make your workout even better at the same time,” says nutritionist Brigitte Zeitlin, MPH, RD. Read on for some options, and get ready to feel even better than you already do.
Also read: 5 Health Foods That Are Actually Bad For You
Double up on the benefits (and deliciousness!) By Zahara Barnes
Water
Is it really any surprise that water tops this list? “This is absolutely the most important for both weight loss and excellent workouts,” says Zeitlin. “Our bodies are 60 percent water, and it’s crucial for everything from how your muscles work to your metabolism. Even mild dehydration can slow it down.” When you’re dehydrated, your body sends any water that would go to keeping your metabolism chugging smoothly to more important locations like your brain, which gets sluggish when you don’t get enough. And if you decide to ride without proper hydration, your workout will suffer. “You’ll probably start to feel lightheaded and fatigue will set in faster,” says Zeitlin. “If you get dizzy, you’ll want to sit or lie down. It interrupts your workout, which is the opposite of what you want!” She recommends aiming for eight to 10 glasses a day—or 10 to 12 if you’re working out for 45 minutes three times a week—to make up for what you lose in sweat.
Double up on the benefits (and deliciousness!) By Zahara Barnes
Greek Yoghurt
“Greek yoghurt is really fantastic for this,” says Zeitlin. “It’s very high in protein and lower in sugar and sodium than traditional yogurt.” The high protein keeps you fuller longer, which will help you make it to your next meal without snacking or getting so ravenous you go overboard. It’s specifically a great post-ride snack. “All protein helps build and repair muscles, but dairy protein does it more efficiently than any others,” says Zeitlin. Aim for two percent or whole to avoid additives that companies add to dress up low-fat versions, and go for plain. “You can add some fruit or pure vanilla extract for flavour,” says Zeitlin.
Double up on the benefits (and deliciousness!) By Zahara Barnes
Nut Butter
Protein’s not the only nutrient at play here: The unsaturated fat found in nut butter can actually help you drop kilos. Beyond keeping you satisfied so you’re not giving into cravings, it can help you absorb more nutrients from what you’re eating, helping your body be the well-oiled machine it should be. The key is to have a source of healthy fat with some carbs so your body can break it down quickly. Just having a tablespoon of nut butter won’t quite give your body what it needs to excel.
Double up on the benefits (and deliciousness!) By Zahara Barnes
Eggs
Whether it’s for breakfast, lunch, dinner, or a snack, eggs should be one of your go-tos. Their high protein count influences your satiation, helping you feel more full. Plus, they’re high in choline, which is an anti-inflammatory nutrient. “It helps keep your muscles in working order and can improve gym performance,” says Zeitlin. Even better, foods with anti-inflammatory properties can help cut down on weight gain by keeping your metabolism regular and fending off potential metabolic diseases.
Double up on the benefits (and deliciousness!) By Zahara Barnes
Dark Leafy Greens
These are incredibly high in fibre. “A little of these vegetables goes a long way because they’re bulky and fill up your stomach so you’re less likely to overeat,” says Zeitlin. “They’re also anti-inflammatory and help reduce the risk of so many diseases like diabetes.” To use these weight-loss weapons for more effective riding, bust out the blender. “They’re so great in a smoothie post-workout because they’re packed with vitamins, but they also don’t lose the fibre that’s pressed out in juice,” says Zeitlin, who recommends adding a source of protein like Greek yoghurt or milk. If you do have a hankering for straight juice, have something like a hardboiled egg on the side to get that protein hit.
Double up on the benefits (and deliciousness!) By Zahara Barnes
Whole Grains
“Our bodies run on carbohydrates for fuel, but not all grains are created equal,” says Zeitlin. Look for whole grains instead of any that have been refined before becoming the final product. “Whole grains give you B vitamins, fibre, and protein. White grains give you none of this.” Beside protein and fibre’s filling properties, B vitamins are key for boosting energy, and they happen to be anti-inflammatory, as well. Try a piece of whole-wheat toast with nut butter for a great pre-ride snack. “Our bodies break down carbs real quickly, so this pairing is a great jolt of energy to make sure you’re getting the most of your workout,” says Zeitlin.
Double up on the benefits (and deliciousness!) By Zahara Barnes
Low-Fat Chocolate Milk
When you’re jonesing for a post-ride snack, go for one serving of low-fat chocolate milk. “Organic one percent chocolate milk is phenomenal for after some exercise,” says Zeitlin. “You get the dairy protein, but you also get some carbohydrates from the chocolate. It helps your body absorb protein faster and better.” The tastiness of this treat isn’t a coincidence. “It gets at that sweet craving and helps with moderation so you don’t go looking for something else to get your fix,” says Zeitlin.