Global running day is held annually on the first Wednesday of June, it is a day that celebrates running as a sport and encourages people of all ages to stay active and healthy. As it takes place in the middle of the year, the warmer, sunnier weather and longer hours of daylight is sure to bring out more people for outdoor exercise such as running and walking, just in time for running day.
You can also add in some outdoor weight training to your routine by taking some dumbbells and a mat out to your garden. You could even do a workout in your garden at the same time you’ve fired up your barbecue. Yes that’s right, healthy post workout food to compliment your exercise routine can be cooked on a barbecue too – it’s not just for cheeseburgers.
It doesn’t even have to be summer to get an outdoor workout going, you could always switch on some outdoor heating like a fire pit or patio heater whilst exercising in the fresh cool air.
Here are some ideas for nutritious foods you can cook, whether you’re using a barbecue or not, to go with your routine and get the results you want.
Lean Meats
If you are a meat eater, swap the beef burgers for cuts of lean meat like fish, or chicken if you don’t like seafood. This is one of the easiest ways to incorporate high levels of protein in your diet, with protein being essential to several things including building and maintaining lean muscle, recovery after exercise or an injury, as well as helping you to maintain a healthy weight by keeping you fuller for longer. So it’s great for any goal, whether that’s weight loss or weight (in the form of muscle) gain, the difference between these two goals will be the amount of calories.
Grilled Chicken
Chicken, broccoli and rice is the staple meal you’ll hear many bodybuilders and Hollywood actors talk about when they explain their transformations. The key to delicious grilled chicken is how you season it or what you marinade it in, mixing it up with each different meal will keep it from getting boring.
Seasoning and Sauces
Luckily chicken is very versatile so there’s lots of different flavours you can add to it. Try things like lemon and honey, add some herbs or mix it with peppers, jalapenos, red onions and avocados for a fajita flavour. You can also buy zero sugar sauces to replace sauces like ketchup and barbecue that can be surprisingly high in sugar.
Grilled chicken is also low in fat and carbs, so if the diet you are on reduces either of these it’s a great choice to mix in with meals.
Red Meat
Other meats like pork and beef will give you the benefits of chicken but with some fat too, so if you’re trying out a keto diet pick these instead. Pork chops or a juicy bit of steak comes out great on a barbecue.
Fish
Fish has many benefits; studies have found that people who eat fish have a lower risk of both heart attacks and strokes, so it’s good for overall health as well as complementing your gym routine. Fish carries high quality protein as well as vitamin D which will help regulate the energy level you need for your workouts. Try out some grilled salmon skewers on the barbecue, with some lemon or hoisin sauce to add more flavour.
Dairy
If you’re not avoiding dairy, Greek yogurt as well as low-fat milk and cheese are a good source of protein. They also provide calcium for bone and teeth health. Calcium also helps with bodily functions like muscle contraction, blood clotting and heartbeat.
Nuts and Legumes
Almonds make a great snack as they provide a good amount of protein and contain fibre which both help you feel fuller. Peanuts also provide high protein and low carbs. Black, pinto and kidney beans are great to mix in with meat to make high protein burrito bowl style meals. Lentils and chickpeas make good low-fat substitutes.
Supplements
If you follow a specific diet that is lacking in certain nutrients, you can make up for these by using supplements. For example, if you don’t eat meat and don’t get enough protein from elsewhere, there are plenty of protein powders on the market you can have instead, with many plant-based ones available now.
Don’t feel like you should restrict yourself too much, there are plenty of foods out there to help reach your goals.