Nowadays, most of the people very busy with their work and have stressful life. Furthermore they don’t do regular exercise and eat an unbalanced diet leads to be fatigue and laziness. In order to avoid this condition, they need exercise and optimal diet that fulfills with nutrients that are adequate for tissue maintenance, repair and growth without excess energy intake. Whether your goal is to gain weight or muscle, what you eat before and after exercise, can make a change.
Here is a list of foods that increasing your fitness throughout the day:
1.Bananas: Bananas are a good way to get energy for your body before or after heavy exercise. They contain natural sugars for sustainable energy which are very important for workout . Bananas are rich source of potassium, vitamin B6, vitamin C, magnesium and fiber. Potassium form banana helps to maintain normal blood pressure, cardiac function and prevent muscle fatigue.
2. Eggs: The eggs are in the breakfast diet important for workout people. Because the eggs contain amino acids, which are more useful in the muscles, skin, collagen and other tissues of the body more efficiently than protein from other foods. This means that a hard-boiled egg is an ideal muscle-repair food after the workout.
3.Beans and Legumes: Beans are rich in proteins and has a lot of fiber. It is a great way to control your blood sugar. Beans essential diet for heart patient, because its reduce the cholesterol level in the blood and prevent heart diseases. It has complex carbohydrates, and nutrients which provide energy to muscles and brain.4. Coffee: Everyone knows coffee is a liquid product which made from coffee beans and milk. The coffee beans contain a importance constituent “Caffeine” which acts on the central nervous system, causing increase alertness and endurance levels. Caffeine gives most people a temporary energy boost and elevates mood. According to the recent studies, moderate dose of caffeine enhance the stamina and reduce muscle pain of the person, who consumed it. It is special for people, who new to exercise experience. Caffeine, it is easier for them to go the first week of a much larger exercise program. But careful and consult physician before take it.
5. Almond: Almond is a good source of fiber, protein, calcium, magnesium and potassium, and also best source of alpha-tocopherol (vitamin E) which is best absorbed by the body. The vitamin E helps to relieve aching muscles from a rigorous workout. Vitamin E acts as an antioxidant and protects your muscles from the highly reactive, unstable molecules called free radicals, which are produced during exercise. Free radicals contribute to muscle tenderness and less power of muscles.
6. Papaya and pineapple: Papaya and papaya contain papain and enzyme- bromelain respectively, which promotes muscle strength and flexibility of the muscles. These enzymes not only help break proteins for digestion, but also anti-inflammatory properties, to recovery from aches of heavy workout.
7. Fish: The fish protein is digestible and easily absorbed by the body. Omega-3 fatty acids in fish help lower cholesterol, maintain the flexibility of the arteries and veins and strengthen the heart muscle. Omega-3 fatty acids can also reduce the muscle protein breakdown after heavy exercise. If you use these fatty acids in your diet, your body will use less oxygen during intense workout.
8. Barley: Barley contains copper, phosphorus and zinc. It is also rich in fiber and is known to reduce high cholesterol. Barley also contains calcium and iron. The beta-glucan in barley fiber protects against diabetes, heart disease, high blood pressure and stroke. It contains all the necessary nutrients for the construction of cells, cell regeneration and energy production, all theses process need for maintaining good health.
9. Avocados: These fruits are rich in monounsaturated fatty acids, potassium, and are also a good source of vitamins A, B1, D, E, K & B. They are used in alternative medicine, arthritis, high cholesterol treatment and gingivitis. It is not only rich in vitamins, minerals and fat, but protein and carbohydrates, it makes a great pre-or post-workout meal.
A proper routine of exercise with good diet improves your fitness an efficacy. It also enhances your beauty, live long and happy life with good health.
Tags: good health, fitness, good diet, healthy diet, nutrition, minerals.
