Tips : Food & workout : The good mix

Our everyday lives can be a lot to handle at times- responsibilities, work, and family can easily cause little sleep, a lot of stress, and bad health. However, even during the hardest times you should never stop taking care of yourself, your body, or your mind. Your body needs food to operate and to combat all the stress that comes along with the daily routines.

Diet as your energy booster

Physical exercise is a must for a fit body. Combining this workout with a balanced nutrition can help reach optimal results in shorter periods of time. With a good nutrition accompanying your workout, energy levels will go up instantly – elimination of excess fats, sugars, and water retention will be noticed quicker.

The energy our body need comes from the foods and liquids we consume everyday. Hence, here are our most essential tips to be in good shape :  a healthy nutrition combined with your regular workouts.


1. Never forget breakfastshutterstock_203253790

Especially if you exercice in the morning, your body needs energy to wake up! If you plan a real workout in the morning, don’t eat to much… you could feel lazy you will prefer have a snack after.

A good breakfast includes :

  • A hot drink
  • Fruits
  • Proteins
  • Low fat milk

2. Enjoy your snacks !

Snacks are ideal to keep your energy levels during, before and even after your workouts, you can chose between:


  • Yogourts
  • Smoothies
  • Crackers
  • Granola bars (we highly recommend the low fat one )
  • the best : Fruits! especially bananas



3. Drink, drink, and drink again

Drinking is imperative when you workout, you loose lot of liquid, you HAVE to replace it ! Drink adequately before, during and after exercising : this is key to prevent dehydration. 

Energy drinks are recommended when you workout for more than 60 minutes : however , pay attention to sugar and calories…

Water is still the king of hydration!

4. Proteins, carbs, and vegetables are your best friends

shutterstock_242437981PROTEINS : The intake of the right proteins combined with your workouts help with the muscle development and healing process your body needs. You should consider beans, nuts, fish or low-fat dairy products.

CARBS : A love-hate relationship with Carbs : carbohydrates are a very much-needed nutrient, we depend on them as a main source of energy. Our selection to pick for your diet would be: corn – contrary to common belief corn is healthy if consumed as a whole grain; white potatoes, which are a good source of potassium; sweet potatoes, whole-grains, oatmeal, or peanut butter amongst others.


Our favorite FRUITS AND VEGETABLES … obviously : They’re low in fat and calories, have lots of water and fibers that help in many ways to improve your health. We highly recommend berries (strawberries, blueberries, and blackberries), they are low in sugar and high in fiber. On the other side, vegetables to keep in mind are broccoli, cauliflower, kale, boy choy, cabbage, or Brussels sprouts.



If you have to retain one tip:

 Eat breakfast like a king, lunch like a prince, and supper like a pauper ! 

With a regular Wike-up! workout you burn around 800Kcals per hour. Due to the impact and effort you perform underwater, this exercise speeds up the process allowing you to burn calories in a healthy way. Your blood circulation is activated and the loss of excess fat is eliminated quicker. You have to mix your workouts with a balanced diet.


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