Good Lifestyle

If you are going to put aside your valuable time of your day to get exercise, would not you want to make the most of it?

That you are looking to strengthen your muscles,lose weight through the exercise, improve endurance and endurance, or stay healthy,What is perhaps even more important than working to achieve your goals is to feed your body with foods that can amplify your results.

"Once your workout on the body will start rebuilding glycogen stores and restoring muscle protein to repel the muscles. Know that, the nutrients you take in post-workout can be as important as training He himself, "saysTrista Best, MPH, Rd, LD, a dietitian registered forBalance a supplement.

There are some foods with unique benefits that specifically support the results of the training, but keep in mind that if you have consumed isolated without following healthy diet, your results will not be as big as you would like them.

"There are many foods you should eat to improve your health, increase your stamina and maintain optimal operation. You can not just eat a healthy meal, or eat and think you're going to lose weight, "saysJay Cowin, NNCP, RNT, RNC, CHN, CSNA,Asystem Nutritionist registered and director of formulations.

So go out more of your workouts with the help of these healthy foods that dietitians, doctors and trainers say boost results and amplify the results of the exercise.

Read on and for more than one healthy diet, do not miss7 healthiest foods to eat right now.

"Cerisier Juice Pie canmuscle pain And help athletes bounce faster after difficult drive sessions, thanks to its high polyphenols packed with powerful antioxidants and anti-inflammatory compounds. The benefits were shown after the exercise of force and endurance exercise, "saysNutritional twins,Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shanes, RDN, CDN, CFTauthors ofThe veggie cure of nutrition twins.

To harvest the benefits of cherry, lyssie and Tammy tart juice recommends drinking a nature or mixing it with smoothies with a banana, ice cream and a Greek yogurt.

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"Most athletes and active persons understand the importance of muscle growth and recovery, but adequate fat consumption is essential to maintain healthy hormone levels. A study of endurance athletes revealed Whether the fatty contribution was the main distinctive factor between healthy female riders and menstrual dysfunction. Research has also connected low fat diets with a decrease in testosterone levels in men. Consume a wide variety of sources of lean protein. but do not be hesitant to add feeding fatfish, such as salmon, mackerel, herring, in your diet too for optimal performance, "saysAngie Asche, MS, Rd, CSSD Owner of the Nutrition of Sports Eleat and the author ofFuel your body: how to cook and eat advanced performance: 77 Simple, nutritious and whole recipes for each athlete. (So, basically, a cookbook that will help you put all food on this list on your plate deliciously!)

To harvest the same benefits without fish, you can also catch a handful of almonds. These nuts also have the extra benefits of being agood magnesium source, a mineral that has been linked to the reduction of muscle pain.

Presentation of the most unexpected foods to improve the results of the exercise of all time: olives. "The olives are rich in fat and very low in carbohydrates, which makes them a goodPre-training snack prior to Cché To promote the endurance potential. Training in a low carbs can, over time, can help the body toBurn more fat during workouts, therefore reducing our dependence on sugar for our workout and make us more metabolically flexible, "saysCasey means, ®, which is the co-founder and the chief doctor of the metabolic health societyLevelsand associate editor of theInternational Journal to Rewind and Prevention of the Disease.

"Athletes who train in a low-carbon state have been demonstrated toPreferentially use greases on carbohydratesFor long and moderate workouts (65% of VO2 max), unlike athletes who consume high carbohydrate schemes. Never bought before? This can be a sign that you are very dependent on glucose during the workouts and could benefit from improved metabolic shape efficiency so you can press the fat for fuel. Skip the bars of high sugar shakes, goos, banana or protein that may give you a huge tip of glucose and insulin (and a subsequent crash) before your workout, and blocking the Combustion of fats in turn ", wants to add additions.

"Tomatoes and tomato juice can deliver a little TLC to your muscles, resulting in a faster muscle recovery.A study showed that tomato juice considerably reduces markers for muscle damage. Ideal for hydration, tomatoes also embrace water and potassium, which helps to reconstruct the electrolytes you lose by sweating. In addition, they are packed with antioxidants, such as lycopene, which can be responsible for hate muscle recovery by reducing inflammation, "says Lyssie and Tammy.

"Beets are a higher dietary source of nitrates that are converted into nitric oxide into the body. This contributes to dilate blood vessels that increase blood flow and the delivery of oxygen and nutrients to muscle cells. Studies have shown beetsImprove endurance performance,Muscular power and strength, and evencognition During team sports, "said Dietian SportifKelly Jones, MS, Rd, CSSD, LDN.

"Watermelon juice can help the muscles to be repaired after a difficult sweat session. The watermelon is a good source of amino acid, L-citrulline, which has been designed to reduce muscle pain.A study found that watermelon juice helped reduce muscle pain and reduce the recovery heart after a 24-hour period. You can add watermelon to salads, add watermelon to walnut butter sandwiches, smoothies or add them to Muesli, "said the twins of nutrition. (Connected:This is what happens to your body when you eat watermelon every day)

If you exercise for weight loss, the National Academy of Sports Medicine Certified Personal Coach and Fitness NutritionistBrandon Nicholas, CPT ofThe Fitness Tribe Recommends eating oats. "A bollet of oats for breakfast offers a low calorie satiety that points out your energy levels and provides an amount of hours of hours for optimal physical performance. It is also packed with the Zinc against the fight against stress and immunity. All these aids promote weight loss and prevent heart disease by preventing you from living greater consumption of food, "he says. For more, discoverSurprising side effects of eating oatmeal, according to science.

With regard to improving your overall health by exercise, add blueberries to your grocery list "despite all fruits with their own set of nutrients benefiting from your health, blueberries are questionable the best of them. They offer fibers, vitamins and minerals that are much larger than ounce than any other fruit. The superior of these nutrients are antioxidants against free radicals. Antioxidants maintain connections between brain cells and nervous system, thus ensuring healthy cognitive operation; They also prevent diseases, premature aging, and stress, "says Nicholas.

For muscle strengthening and stamina, store it onMigratory meats. As most of us know, protein is essential to maintain or develop muscle mass during training.Emily Servant, CPT, a certified personal trainer atUltimate performance tells us that not only a protein will do: "All proteins are not identical to stimulate muscle protein synthesis (process of repairing and building lean muscle tissues)," says servant, noting that the quality of the protein, the Content and the amino acid profile is important.

"The most important amino acid singular for the regulation of muscle protein synthesisis a branched chain amino acid (BCAA) called leucine. Leucine acts as "initiator" of the synthesis of muscle proteins and we need to hit a certain threshold (20 to 40 grams of proteins) in a meal to trigger it. "Chicken and beef contain the largest amount of leucine per game, she says," she says, explaining that a chicken leg contains 5160 milligrams of leucine and beef contains 5 007 milligrams by 6 ounce steak.

To further optimize your leucine intake (and if you are a vegetarian), you can opt for a leucine supplement, such asAmplify. Servant notes that leucine supplements should not contain the isseuleucine and the amino acid valine because they compete with leucine for absorption.

Sip your way to better training results. "The matchta is extremely high in antioxidants that fight free radicals that contribute to damage to cell DNA. [Green tea] also has a thermogenic effect that increases the calorie burning rate of your body, so that Matcha before a training can increase the overall effectiveness of training. By helping you help you achieve your fitness goals if the loss of unwanted books is part of you. It also increases your brain's ability. focusing and managing stress, which stimulates your mood, "says ACE-certified certified form andAnd / Life application Creator,Andrea Marcellus, CPT. Green tea is one of our favorite drinks. And that makes much more than support the performance of the year:7 Extraordinary benefits of drinking green tea consumption.

"The lawyers are the superfaides of all the superfaches. He has more potassium than bananas, making it an excellent post-training snack," says Marcellus. It notes that the fatty fruit has additional health benefits beyond improving training results, such as the improvement of cardiac health, support for digestion, stimulation of your mood and management. arterial pressure. We go in more details inWhat happens to your body when you eat a lawyer.

"The protein is important for recovery after any type of workout, to help build and maintain skeletal muscles, which burns more calories than fat. My protein source is cottage cheese, which is often overlooked but so practical and delicious, "saysElizabeth Ward, RD.Cottage cheese, for example, packs up to 13 grams of protein in only 1/2 cup. "[Cottage Cheese] is an ideal post-drive way to get the protein you need," says Ward. For some ideas on how to eat eat, check these18 smart ways to eat cottage cheese.

"When it comes to working and post-training, it's personal! According to the training you did, your nutrition will vary in what works best for you. Typically, although I like to recommend a gram : 1 gram of protein glazing glum (eg 15 grams of 5 gram protein carbohydrates) toImprove results and help recovery, "RECOMMENDEDElizabeth Beil, Rd, a dietician registered with a virtual private practice,Elizabeth Beil Nutrition. An example, it recommends, it is 1 spoon of the protein powder mixed with 1 cup of milk of your choice.

"Do not eat anything: Yes, you read this right. RecentlyresearchSupports that exercise in a fasting state, such as the first morning, before using calories - increases acute insulin sensitivity and glucose absorption by muscle fibers and can induce positive health changes long-term. The idea is that when you practice fasting, it will force the body to be more effective for gaining blood sugar, as well as burning fat for energy. Anotherrecent study has shown that fasting training have improved metabolic health in obese men. If you are used to eating before training sessions, take it slowly and talk to your doctor before jumping into a fasting plan; The body takes time to adapt, "shares the Dr. Means.

And before your next workout, read these6 exercise errors that prevent weight loss, according to experts.