When it comes to improving fitness, I know that what you put into your body is just as important as your performance in the gym. Food is fuel, and diet choices are important if you want to optimize your fitness, speed, and stamina. “Active individuals need to focus on pre-, during, and post-exercise carbohydrate and protein optimization,” said Julie Upton, MS, a registered dietitian and sports nutritionist based in Northern California. RD states.
If you’re in a hurry, you can take advantage of simple options like the Package Bar, but Whole Foods is just as fast. And they certainly help empower your training and help you recover thanks to those dynamic nutrients.
Ready to develop a fitness-focused diet plan? Here are seven recommendations (and simple meal suggestions) to add to your weekly meal lineup.
Manuka honey
Courtesy of Comvita
“After exercise, Manuka honey can be part of a repair process to replenish depleted muscle and liver glycogen stores,” said Kansas City Chiefs Leslie Bonci, MPH, RDN, CSSD, LDN Sports. The nutritionist says. Comvita Manuka Honey is a great choice, with a wealth of raw certified UMF and non-GMO project validated choices.
Honey may also be beneficial before training, Bonch says. He calls it a quick source of energy with minimal amounts to prevent digestive distress. “Fructose, the main sugar in honey, helps absorb water, carbohydrates and electrolytes in the small intestine and promotes the oxidation of carbohydrates from carbohydrates consumed during exercise, making it a good choice for athletes. “Masu,” she says. To tell. Bonci suggests combining manuka honey and peanut butter in a wrap or adding it to yogurt with bananas. If you can’t live without a smoothie after your workout, add a manuka honey swirl. Upton also proposes to drip it into breakfast options like oatmeal. Alternatively, you can create your own honey bar or bite and take it for long hours of training or riding.
banana
There are many reasons to love bananas. To get started, they are delicious and fairly cheap. Fruits are the driving force of potassium and help nerve and muscle function. Bananas are also an excellent source of easily digestible carbohydrates that can fuel your workouts without extra sugar. In fact, according to a study by the Human Performance Lab at Appalachian State University, for male cyclists, consuming half a banana every 15 minutes during a time trial would swallow a carbohydrate-compatible sports drink in the same time frame. It was just as effective.
egg
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A little review: During exercise, it creates tiny tears in the muscles and repairs them during recovery to make them stronger.According to research American Journal of Clinical Nutrition, Eating protein combined with nutrients from the entire diet can also help muscle growth. In this study, men who did it within 5 minutes of leg training via three whole eggs (both protein and fat) and men who ate only egg white (without protein and fat) were larger. Experienced and recovered protein muscle fiber repair. This is important given that research author Nicholas A. Bird, an exercise physiologist at the University of Illinois at Urbana-Champaign, is the key to making this process bigger and stronger. Men’s health.. Upton states that eggs contain all nine muscle-building essential amino acids and 13 other essential nutrients, making them one of the few sources of the muscle-building nutrient choline.
Want to get body rewards? After exercising, eat an egg salad sandwich or a scramble of eggs and potatoes, she says. These provide the perfect combination of carbohydrates and proteins for faster recovery.
prune
Prunes with shrunk plums have a laxative effect when eaten, but they are even more effective. According to research reviews, ingesting prunes not only increases bone strength, but can actually counteract the onset of density loss. A recent study from the Department of Exercise and Nutrition at San Diego State University also found that eating prunes daily has the effect of protecting male bones.
However, bone health is not the only benefit. Prunes are also an excellent source of carbohydrates, are resistant to putrefaction, and do not occupy much of the intestinal space during exercise, Bonch explains. She also points out that they act not only as a supplement during long periods of activity, but also as a pre-training nosh. Her Reliable Recommendations: Prunes, chopped almonds and cottage cheese with cereal.
oatmeal
“Oats contain water-soluble dietary fiber, which allows them to take longer to digest and stabilize blood sugar levels,” says Bonchi. In addition, the 4: 1 ratio of carbohydrates to protein provides sustainable and long-term energy. Bonci likes to be versatile. You can eat it alone, make it sweet and tasty, use it as a smoothie add-in, or use it as a substitute for rice or polenta.
Start your day with warm oats and a light rain of manuka honey. Upton recommends stuffing oats overnight in a gym bag for a healthy recovery diet. “To increase protein, add a small amount of nut butter or Greek yogurt,” Upton adds.
Chickpea
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You may want to skip a meal before your workout, but with simple options like roasted chickpeas, you don’t want to. According to Bonci, legumes are a great pre-pump session protein add-in that works perfectly with homemade trail mixes along with mini pretzels, dried fruits and nuts. “Before protein exercise, it helps prevent muscle loss during exercise, promotes satiety, and helps stabilize blood sugar levels,” says Bonch.
Chickpeas are also rich in B vitamins and are also good for fortifying before going to the gym.
mango
If delayed onset muscle soreness (DOMS) always occurs after a weightlifting day or a long run, adding anti-inflammatory foods such as mango may help with recovery, Upton says. .. In fact, a cup of sweet tropical fruit contains 100% of the recommended daily vitamin C and 35% of the recommended vitamin A. Both are essential nutrients for immune defense.Recent studies published in the journal Molecular nutrition and food research We confirm this and report that adults who eat mango daily have high levels of gallic acid and gallotannin in their bodies, as well as antioxidant, antibacterial, and potential anti-obesity effects.
Did you mention that fruits also improve blood sugar regulation? One study found that people who ate mango had lower blood sugar levels than when they started 12 weeks later.
Upton proposes to combine mango salsa with meat, seafood, or chicken to increase iron absorption and help transport oxygen to the muscles. She also loves mixing it with oatmeal to make mango cheerleader with ginger. (Talk about power breakfast.)
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