Lifestyle
5 Things to Eat Before and After a Zumba Class
Zumba is a popular fitness program that combines Latin and international music with dance moves. Not only does Zumba allow an individual to stay fit, but it also provides a wide range of mental health benefits. Like other physical activities, Zumba requires high levels of energy. Without a proper diet, a Zumba dancer can easily become weak and exhausted during their workout.
For your pre-Zumba nutrition, it is important to focus on foods that are high in carbs, and low in fat and fiber. Carbs serve as your main source of fuel for exercise and your brain. The heavier the meal, the more time you should allow for digestion before working out. Here is a list of food items that will both energize and sustain you through a high-impact workout.
1. Whole-Fruit Smoothies
One of the most commonly enjoyed pre-workout snacks is a smoothie. Smoothies contain sweet and tasty fruits that provide simple sugars that are easy to digest. Not only do smoothies provide a good source of vitamins and minerals, but they also play a role in preventing vitamin A and vitamin C deficiencies. Try whirling together a chunky banana, plain greek yogurt, crunchy strawberries, flaxseeds, and dose of honey. You can also mix peaches, mangoes, kale, and almond milk to create a delicious and creamy green smoothie.
2. Banana with Peanut Butter
Bananas are loaded with carbs and potassium, helping with optimal muscle function. Top one banana with a serving of any peanut butter of your choice. Peanut butter contains protein and potassium, which lowers the risk of high blood pressure and heart disease. If you want a little extra sweetness, drizzle a bit of honey on the top. This simple combination of peanut butter and banana is not only delicious, but also extremely healthy and rejuvenating.
3. Granola, Berries, and Greek Yogurt
Greek yogurt contains a protein that prevents muscle breakdown, keeping your muscles flexed and strong while you dance. It is also thicker and creamier than its counterpart. Combine it with granola and berries to add an extra crunch and sweetness. Berries and granola provide quick-digesting carbs to fuel your workout. Eating this meal before a Zumba workout improves stamina, allowing you to dance for a longer period of time. This snack is ideal for when those sweet cravings come kicking in but you don't feel like baking.
4. Nuts
Nuts are a tasty and convenient snack. The most popular type of nuts include crunchy peanuts or savory almonds. You can easily store a handful of these tasty treats in your bag to snack on during your Zumba workout. Studies show that eating nuts may lower oxidative stress and blood pressure. Consuming nuts during a sustained exercise can also provide a boost of energy to keep you going through your Zumba work-out. Voila, nutrition on the go.
5. Avocado Toast
For a deliciously filling pre-workout snack, slather creamy avocado onto a crisp piece of toast. This snack contains a combination of complex carbohydrates and protein. Carbohydrates provide long-lasting energy, while protein rebuilds your muscles after the workout. Top your avocado toast with an egg for some extra energy and a protein boost.
Now that you've become an expert in pre-Zumba food, it's time to get out onto the dance floor and show everyone your best baile de Zumba.