For women who work out, Nutrient-Dense Food

My sister, along with 8500 others, is training for Noosa Triathlon. Growing up, we lived at the top of a steep hill, and I was always the one who ran ahead of my sister. She would tell me to keep up with how the world has changed! She’s wearing full-body lycra every time she sees me lately. She’s been on a 50km ride, long-distance run, or has swum Bondi twice. She is incredibly muscular and looks so soft.

I am ready to start my fitness program. My baby is almost one, and I feel like it is time for me to do so. I have a lot to do and little time to spare. But with summer coming up, I have the motivation to succeed. Regardless of whether you’re just starting your fitness journey or if you have a long list of accomplishments, the one constant thing is the need to nourish your body with nutrients that will provide you with the energy and endurance you need.

My sister has called me several times to tell me she feels tired. She also asked me what she could do from the Nourishing hub to get more energy. So, I have selected a few of my favorite products for women who exercise and a Power packed Energy and Endurance Super smoothie that contains all the goodness you need to nourish your body.


My long-time favorite is Spirulina. It’s well-known for its high levels of vegetarian protein and complete protein properties, which means it contains all the essential amino acids. Spirulina has one of the highest concentrations of nutrients among all foods. It’s also an excellent source of iron.

According to recent research from the Institute of Human Performance and Rehabilitation in Greece, supplementing with Spirulina increased running ability by 30% and extended the time until exhaustion significantly. You can increase your endurance. You can add Spirulina to your morning smoothie!

Natural Protein Powders

Because so many protein powders are processed and filled with harmful chemicals, synthetics, sweeteners, and other fillers, I emphasize the word “natural” here. These protein powders can cause more harm than good for your body. Many natural protein sources and a wide range of powders are available on the market.

Protein is essential for energy and the growth of muscles after exercise. Non-whey protein powders are my personal preference – i.e., Vegetarian/vegan protein powders are more alkaline and therefore easier to digest. However, this is just a personal preference. Here are some of my favorite clean protein powders

  • RAW protein powder – Organic Rice and pea proteins, bio-fermented using raw enzymes
  • Pea Protein powder – Non-GMO pea protein
  • Eden Health rice protein powder or Superfood Formula are organically grown and bio-fermented with high assimilation rates.
  • Body Sculpting for Women – If you’re looking for a high-quality protein, this combination of seeds, nuts, and coconut is the best choice.
  • Sun Warrior Vegan Protein: This popular option is made with sprouted brown rice.

The Nourishing Hub has added Sproutein Protein and Pumpkin Seed Protein. Both are well worth a look in Section Natural Sports Nutrition.

These are some of the best nutrient-dense foods you can include in your diet.

  • Spirulina
  • Quinoa
  • Shakti’s Superfood Blend
  • Lentils
  • Bee Pollen
  • Hemp Seeds
  • Almonds
  • Sunflower seeds

Raw Cacao

Raw cacao is delicious and rich in magnesium. This is an important vitamin for women who exercise. Cacao also contains 16% iron which can be a problem in women’s diets. Exercise can cause iron to be depleted. Exercise can lead to a decrease in iron intake.


Magnesium plays a role in more than 300 chemical reactions, including energy production. Magnesium is involved in all muscle movements and nerve functions in the body. It also plays an important role in relieving muscular cramps. It is also believed to be anti-inflammatory. Magnesium can also be taken as a vitaminmagnesium oil that can be applied to the skin, and magnesium bath salts.

Omega-3 Fatty Acids

A good source of healthy fats is essential for women who train frequently. Because of their anti-inflammatory properties, omega fatty acids can speed up recovery. Omega fatty acids can help speed up recovery due to their anti-inflammatory properties. Flax seeds and chia seeds provide excellent sources of plant omegas.

Super Smoothie for Energy and Endurance

This is a wonderful smoothie pre or post-workout. It’s high in protein, magnesium and omega 3s. It can boost energy, increase endurance, and help with recovery.

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