Simple Ways to Maximize Your Workout Regimen with Kiwifruit

  • Health & Lifestyle
  • Did You Know

Summer is here!

And whether you already have your "summer body" (Congrats!) or you're still working on it (You can do it!), one thing's for certain: Getting fit and staying active means getting up and staying energized. Jogging, cycling, swimming — anything that gets your feet moving and your heart going. But for that, you'll need plenty of energy.

Fortunately, you have Zespri Kiwifruit on your team.

Kiwifruit adds a wonderful taste to any recipe. But more than that, kiwifruit makes it easy to get the heart-healthy nutrition you need before and after a workout.

Fuel Up with Kiwifruit and Potassium

Breakfast is one of the most important meals of the day. If you have a busy schedule ahead of you — even if you're not working out that day — you'll want to make sure that you power-up with a proper meal. That means getting plenty of potassium.

Potassium is a key mineral that the body relies on heavily to function properly. As an electrolyte, it helps regulate fluid balance, nerve signals and muscle contractions. It's also great for maintaining low blood pressure. Potassium also helps store carbohydrates, which in turn fuels your muscles. Fortunately, a serving of kiwifruit (about two medium-sized kiwifruit) has about as much potassium as a large banana.

So think of a high-potassium breakfast or mid-afternoon snack, like our Potassium Power Smoothie, as a primer for your workout. Simple to make and absolutely delicious. As an extra bonus, this smoothie delivers a blast of vitamin C that will help you stay energized and pump up your immune system.

Pre-Workout Boost with Kiwi

We all have different nutritional needs. But there are three things almost everyone needs for a solid, effective workout: proteins, carbs and fats — all perfectly balanced.

While you want a pre-workout meal that's packed with nutrients, you don't want something heavy that will weigh you down. That's why our Shades of Green Super Foods Salad is perfect. You'll get plenty of energizing carbohydrates and protein from the edamame and pistachio, as well as a tremendous amount of potassium and fiber, thanks to the kale and chopped Zespri Green kiwifruit.

Pro-Tip: Want even more fiber? Leave the skin on the kiwifruit!

Pistachios are also a great source of monounsaturated fat — aka the "good fat." It's the heart-healthy type that can help lower levels of bad cholesterol.

This recipe really is an ideal pre-workout meal. Light, easy, simple and filling — the perfect combination!

Kiwi-Inspired Post-Workout Meal

We firmly believe that breakfast is one of the most important meals of the day. But if you're working out, the post-workout "recovery" meal comes a close second! And the same "rules" that applied to your pre-workout meal also applies to the "recovery" meal. You need a healthy balance of fats, carbs and protein.

But your post-workout meal doesn't have to be elaborate or complicated. It just needs to help replenish all the nutrients you've lost during your workout regimen and set you up for proper recovery.

If you work out at night, then try our Protein Packed Salmon Power Bowl With SunGold Kiwifruit Ponzu Sauce for dinner. This recipe calls for an eight-ounce salmon filet, which will supply high-quality protein and omega-3 fatty acid — essential for the body. This meal is not only packed with flavor and nutrients, it's also gluten-free and low FODMAP!

Bonus-Tip: Have any Kiwifruit Ponzu Sauce left over? Remember that kiwifruit contains the enzyme actinidin that breaks down protein and acts like a tenderizer. So, use the extra sauce as a marinade for steaks or chicken too!

We all want to get the most out of a workout. Run faster. Spin harder. Train better. And it's easy to focus on mentally preparing ourselves for a great workout. It's so easy, in fact, that we tend to forget that we need to make sure our bodies are properly fueled up.

With Zespri Kiwifruit, not only is it easier to fuel up before and after your workout, but it's tastier too!

Need some other ideas? You can find an entire recipe section devoted to the nutritional needs of the athlete. Check it out for yourself. You'll get plenty of ideas on how to keep your body energized so you can maximize your workout.

Do you have your own kiwi-inspired workout meals to share with us? Sound off on social media. And don't forget to tag @ZespriKiwifruit. Your recipe just might get featured!