Trying to fit? Katie Hyscock's Top 10 Fitness Foods will help your body get the most out of your workout and help in recovery. Next time you are in the supermarket, make sure you are stocking on these staples .
Millk:
With hydrating water, muscle-healing protein, sugar and bone-healthy calcium in every glass, milk is very good for those who increase the level of their activity. A warm glass around the bed can help you drift and you need rest, thanks to the ability to promote its slow-digested casein protein and sleep promotes serotonin and melatonin.
Health Benefit:
Chocolate milk is an old favorite for athletes who have endurance. It may look unhealthy, but it works because in it there are two essential elements needed after the exercise: Carbs to give energy and proteins to repair the muscles. Homemade fruit milkshake or fruit smudge also does the same thing.
Dried fruits:
High, dry fruits (such as apricots, raisins and mangoes) give a concentrated source of carbohydrate in natural sugars, by which they are energy-enhancers. You will also get dose of fiber, potassium, phytonutrients, vitamins and minerals along with every mouthful.
Health Benefit:
If you can not put the energy gel in the stomach during the long haul, then dry fruits are a great natural option because they pack you in high GI carbs pack to give you energy. Aim for one or two servings before the race and two to three servings (one serving is almost three dry figs) for every hour of running. With all the food items, if competing, washing machine to avoid the dangers of stomach-mid running, use it with dried fruits during training instead of the day of competition!
Broccoli (and other green vegetables) broccoli:
With free-radical-busting antioxidants, fiber promoting digestion, a whole team of vitamins and minerals, broccoli, spinach and green cauliflower are some of the most nutritious-rich foods you can find in the supermarket. They are also a big source of folate (a natural nutritious folic acid), which is considered good for heart health and for women expecting conception.
Health Benefit:
When it comes to calcium bone-making, plant based foods like broccoli and kale provide a healthy dose and may be a good option for dairy products. Low calcium levels make you more sensitive to stress fractures, especially if you play endurance, make sure you get enough calcium in your diet - NHS recommends 700mg for adults in one day.
Sweet potato:
Make Mash, Beck, or Peck - Shamrakand is Ultra Vertical and regularly is a healthier alternative than Potato, which contains beta-carotene, Iron, Fiber and Vitamin C in the disease.
Health Penefit:
Sweet potato is a good addition to the carb-loading diet before a long run, such as half marathon. They are also high in electrolyte potassium, which can help in removing muscle cramps during exercise.
Tomatoes:
As well as being loaded with vitamin C, tomatoes contain a powerful antioxidant called lycopene, which gives fruit its lovebox-red color. Lycopene has been making headlines for some years as a powerful nutrient in helping men to stop prostate cancer.
Health Benefit:
Tomato can also help in weight loss programs: Fruit is linked to natural weight loss hormones such as leptin, a type of protein that helps regulate metabolic rate and appetite.
Banana:
Bananas are the perfect fitness food: Compact, unfit, soft to chew and rich in nutrients. However, do not rush the peel quickly - Taiwanese nutritionists found that peel is packed not only with even more potassium but also mood-boosting serotonin and eye-proof lutein. Whole banana in a smoothie - peel and try everything.
Health Benefit:
Bananas are slightly higher in energy compared to other fruits, but calories mainly come from carbohydrates, which makes them superb for refueling before or after workout. They are also packaged with potassium, which can help with muscle spasms during exercise.
Combination for extra energy ...
Brazil nuts:
All nuts are filled with vitamins, minerals and fibers, but Brazil nuts are also one of the few good sources of selenium, a mineral and micronutrient that helps in maintaining a healthy immune system and from heart disease and cancer. Can help save. Heart-healthy 'good' fat in nuts helps reduce the level of bad cholesterol, but be careful: if you eat too much then they can be high in calories.
Health Benefit:
Lowering your exercise and activity level can make you feel more hungry, so it is important to choose snack foods which are packed in nutrients and prevent the pain of hunger. Nuts fill you much better than other snack foods, so a 4pm snack attack is an intelligent choice to beat.
Blue Barries:
Blueberry has earned its 'superfood' status a few years ago, thanks to its high level of free radical-beating antioxidants. Free radicals are thought to travel around cells harming your body, causing disease, and indicate signs of aging before prematurely. Berries are often less calories than other fruits.
Health Benefit:
Like dried fruits, fresh fruits are also good during exercise and afterwards because it contains high GI carbohydrate-rich sugars, which gives energy to the muscles as quickly as possible. Frozen blueberries (often cheaper than fresh in the supermarket) are excellent when glycogen (energy) of your muscles whispers in smoother after exercising to replenish the shops.
Salmon:
Salmon fish is very good source of omega 3, a fatty acid that is believed to keep your heart healthy and slow down the effects of memory loss.
Health Benefit:
Eat protein for post-exercise meals. Rebuilds the protein and repairs the muscles, so after the exercise, there is nutrient to fill the stomach. Protein-rich salmon is a great option, as well as eggs and lenate meats.
Cocoa:
Cocoa is especially rich in nutritious, magnesium, antioxidant and amino acids. To get the full benefit you need to get close to the whole beans as much as possible. Cocoa Nib or Powder is the best - Add yogurt, sprinkle on fruit or granola.
Health Benefit:
One of the best things about exercising regularly is that when you talk about naughty foods, it gives you a little more leverage. And every time there is nothing wrong with wrongdoing yourself? If you are after a sweet decision, choose dark chocolate on cake or other calorie foods to achieve all the nutritional benefits of cocoa with less added sugar. The higher the cocoa content, the better - look for the bar containing 70% and more times.
Millk:
With hydrating water, muscle-healing protein, sugar and bone-healthy calcium in every glass, milk is very good for those who increase the level of their activity. A warm glass around the bed can help you drift and you need rest, thanks to the ability to promote its slow-digested casein protein and sleep promotes serotonin and melatonin.
Health Benefit:
Chocolate milk is an old favorite for athletes who have endurance. It may look unhealthy, but it works because in it there are two essential elements needed after the exercise: Carbs to give energy and proteins to repair the muscles. Homemade fruit milkshake or fruit smudge also does the same thing.
Dried fruits:
Health Benefit:
If you can not put the energy gel in the stomach during the long haul, then dry fruits are a great natural option because they pack you in high GI carbs pack to give you energy. Aim for one or two servings before the race and two to three servings (one serving is almost three dry figs) for every hour of running. With all the food items, if competing, washing machine to avoid the dangers of stomach-mid running, use it with dried fruits during training instead of the day of competition!
Broccoli (and other green vegetables) broccoli:
Health Benefit:
When it comes to calcium bone-making, plant based foods like broccoli and kale provide a healthy dose and may be a good option for dairy products. Low calcium levels make you more sensitive to stress fractures, especially if you play endurance, make sure you get enough calcium in your diet - NHS recommends 700mg for adults in one day.
Sweet potato:
Health Penefit:
Sweet potato is a good addition to the carb-loading diet before a long run, such as half marathon. They are also high in electrolyte potassium, which can help in removing muscle cramps during exercise.
Tomatoes:
Health Benefit:
Tomato can also help in weight loss programs: Fruit is linked to natural weight loss hormones such as leptin, a type of protein that helps regulate metabolic rate and appetite.
Banana:
Health Benefit:
Bananas are slightly higher in energy compared to other fruits, but calories mainly come from carbohydrates, which makes them superb for refueling before or after workout. They are also packaged with potassium, which can help with muscle spasms during exercise.
Combination for extra energy ...
Brazil nuts:
Health Benefit:
Lowering your exercise and activity level can make you feel more hungry, so it is important to choose snack foods which are packed in nutrients and prevent the pain of hunger. Nuts fill you much better than other snack foods, so a 4pm snack attack is an intelligent choice to beat.
Blue Barries:
Health Benefit:
Like dried fruits, fresh fruits are also good during exercise and afterwards because it contains high GI carbohydrate-rich sugars, which gives energy to the muscles as quickly as possible. Frozen blueberries (often cheaper than fresh in the supermarket) are excellent when glycogen (energy) of your muscles whispers in smoother after exercising to replenish the shops.
Salmon:
Health Benefit:
Eat protein for post-exercise meals. Rebuilds the protein and repairs the muscles, so after the exercise, there is nutrient to fill the stomach. Protein-rich salmon is a great option, as well as eggs and lenate meats.
Cocoa:
Health Benefit:
One of the best things about exercising regularly is that when you talk about naughty foods, it gives you a little more leverage. And every time there is nothing wrong with wrongdoing yourself? If you are after a sweet decision, choose dark chocolate on cake or other calorie foods to achieve all the nutritional benefits of cocoa with less added sugar. The higher the cocoa content, the better - look for the bar containing 70% and more times.
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