Fitness Foods: My Favorite Fifteen

In recent years, I have spent many hours in search of health, nutrition and exercise. My goal was to determine what changes in lifestyle I had to do to enjoy true health for the rest of my life. I read a lot about so called "superfoods" and its benefits. I think most of the food comes from the land is ideal for those who want to be healthy and enjoy an active life. Based on my personal experience and research, I have compiled a list of my favorite foods gym. I think these are some of the best foods to support health and wellness, living a physically demanding. I'll try to be short and sweet (no corn syrup, high fructose) for our mutual benefit. There are many foods that promote a healthy lifestyle. My article is about 15 powerful nutrients I use to fuel my fire. I will describe the nutritional benefits associated with the consumption of each food establishment as best you can. Do your best to fit them into your diet and you may notice a difference in their daily work.

Grass-fed beef: This tasty quality protein source listed first because I like to eat grass fed beef, especially steak. Fed meat gives me much more satisfaction feel good when I finished eating my meal mass production, beef is grain-fed. Cows eat natural grass. As far as I know, always has been. The cows are fed grain to fatten slaughter. Animals tend to be healthier when they live a life that is in alignment with genetic programming. Health cows grass fed beef contains higher levels of omega-3 than grain-fed friends. Fed beef contains less omega-6 fatty acids and generally contains less saturated artery fatty meat other obstruction. This is due to the omega-6 fatty acids tend to increase inflammation in the body during the use of Omega-3 supports a healthy inflammatory response. In general, it is healthier to eat more omega-3 and omega-6 less. Due to the nature of most of the processed food and the fact that most people eat daily, have an excess of omega-6 in our diet "modern". When we eat fattening our bodies are blessed with a good dose of long-chain omega-3 fatty acids (EPA and DHA) help balance excess omega-6 is all refined vegetable oils in our modern diet. For fitness freaks fed beef is also the main food source of creatine and conjugated linoleic acid (CLA). As creatine has been shown to reduce recovery time between workouts CLA may also increase the rate of fat oxidation during exercise and increase endurance during exercise. If you have not tried sirloin grass to get at this time, his favorite way to cook and enjoy the food.

Chicken Legs: Chicken thighs are cheaper to buy and have a bad reputation for its high fat that is not based entirely on reality. If you are concerned about the fat content be sure to remove all the skin of the thigh. With one gram of saturated fat per additional portion I would enjoy the experience of the goodness of a juicy plump chicken thigh to risk it dries my chicken breast because she cooked another two minutes. One advantage of the health chicken thighs essential is that it has high concentrations of leucine, an essential amino acid. Leucine is one of the branched chain amino acids (BCAA), which has been shown to reduce muscle pain and support a faster recovery between workouts. My favorite chicken thighs take shape Springer Mountain Farms. They have good sales of a wide range of products and a complete list of recipes on their website practices.

Broccoli: This is super green has a lot of healthy nutrients, including folic acid, vitamin C, vitamin K and fiber. Broccoli is anti-inflammatory properties and antioxidants help counteract the negative effects of oxidative stress. Broccoli is good for the digestive system and provides a good dose of fiber that helps in detoxifying the body. Detox, prevent chronic inflammation and oxidative stress are three factors neutralizing key lifestyle to reduce the chances of getting cancer. The first area is the health of the eyes. Two carotenoids are found in high concentrations in broccoli. Lutein and zeaxanthin thus play a key role in building and maintaining healthy eyes. I like to eat broccoli raw, but there are many ways to prepare this versatile vehicle.

Kale: This leafy green vegetable has an unusually high concentration of carotenoids and flavonoids that act synergistically as antioxidants to fight free radicals. Lutein and beta-carotene are carotenoids have antioxidant largest kale. Lutein and beta-carotene therefore act as our body armor to protect against some of the adverse effects of oxidative stress. Some health problems associated with increased oxidative stress are at greater risk of developing cataracts, chronic obstructive pulmonary disease (COPD) and atherosclerosis. Kale has high levels of two flavonoids kaempferol and quercetin. There are at least 45 different flavonoid antioxidants are provided in measurable amounts of this antioxidant plant. Kale can make a tasty dish, make sure you research your recipe if you've never tried.

Wild Salmon: This fish is a powerful source of long-chain omega-3 marine derived. Go wild king salmon taken in more concentrated dose of omega-3 health:. In the experiments, it was shown that these long chain fatty acids decreased muscle soreness after exercise strong resistance, heart rate and decrease the need for oxygen consumption while performing strenuous exercise, decrease the likelihood of induced asthma exercise and improve blood circulation during exercise. Eat wild salmon not only help you perform more effectively in the gym. The health benefits of consumption of essential fatty acids, essential proteins packaged are too numerous to describe in this short article. It is noteworthy that wild salmon is generally less contaminated with "extras" The omega-3 fatty acids less green and more. Farmed salmon are fed higher by humans. Like most (if not all) animals, salmon are healthier when they eat and live in the environment in which genetically adapt and give a lot more nutrients when they are caught in the wild.

Greek yogurt: yogurt ever had nasal? I, it was disgusting and I left hungry. Greek yogurt is thicker and much more satisfying when hungry. Greek yogurt generally double the amount of protein that muscle building and regular yogurt contains less sugar. Macronutrient profile overall calorie 2:01:01 (2) carbohydrates (1) and protein (1) of fat. The nutritional profile of Greek yogurt is higher than most yogurt syrup and high fructose corn wet stain on the market today. Many Greek yogurt are full of live cultures that promote a healthy digestive system. Make your precious body a favor and buy the Greek yogurt to avoid unnecessary additives. Taste yourself with honey, fruits and other natural ingredients that will leave your body smiling.

Blueberries: I love blueberries! These sweet berries contain high concentrations of anthocyanin, which is a source of antioxidants. According to researchers from Appalachian State University in North Carolina to eat blueberries a day before exercise can reduce inflammation in the body and reduce oxidative stress in the muscles. The researchers found that high concentrations of antioxidant anthocyanins are responsible for the physiological changes they have noticed in some athletic individuals. It is worth mentioning that blueberries are also a great addition to your Greek yogurt.

Sardines: the next time you catch your training partner eat canned tuna protein and omega-3 fatty acids by eating sardines ask. In a 3-ounce serving of canned white tuna, there is less of omega-3 fatty acids (0.8 grams) in a size equal portion of sardines (1.2 grams). Sardines usually cost less than the tuna and are full of vitamin D. eat small bones and you get a good dose of calcium. Vitamin D is essential to enhance the absorption of other nutrients and is "necessary for better athletic performance." According to a study published in the journal Medicine & Science in Sports & Exercise. Do your research on the benefits of vitamin D and sardines can start feeling better for you.

Lawyer: Holy Guacamole! I can not believe that bodybuilders use to deflect Lawyers because of their high fat content. The avocado cream heart is full of healthy monounsaturated fats. Austrian scientists have recently shown that monounsaturated fats may help improve blood pressure and reduce body fat. This heart-healthy food is versatile and can be used with many dishes. My favorite breakfast begins with sauteed chopped onions in a pan with olive oil and then broke three eggs into the pan and stir in the avocado cut to create a no-nonsense food with me all day.

Egg: which came first the chicken or the egg? There are two powers in a healthy diet, but they contain different nutrients and vitamins. Eggs are an excellent source of protein and cholesterol has little or no impact on heart health, according to researchers. Eggs contain high concentrations of selenium have been shown to help reduce oxidative stress induced by exercise. Eggs are also an excellent source of vitamin D, which provides many essential benefits to our body. An experiment published in Nutrition Research showed that men who ate a breakfast of egg protein dense consume fewer calories by eating a basic buffet later in the day that men who ate a breakfast that was higher in carbohydrates, but equal in total calories. If you really want to go to the gold standard with eggs in your healthy diet choose eggs with extra omega-3 had organically fed chickens raised without antibiotics that are supplied in the box or package "friendly man".

Spinach: Spinach should be a staple in your diet to consume the levels of green leafy vegetables that are important to our health is necessary. While eating spinach Popeye night will become Swedish researchers documented that nitrate found in dark leafy vegetables and spinach contributed more efficiently in the exercise of the muscles and make the real hard work seem less strenuous physically. So eat spinach can really help you to perform better in the gym, is ideal for digestion and contains many phytonutrients we need in our healthy diet. Spinach is another vegetable versatile. It can be used for salads, put on sandwiches, pizzas, and while I use my blender often appreciate me adding a healthy handful or two of spinach to my carrot every day, the apple, celery, or cranberry juice.

Nuts: Almonds I love, so I was initially kind of fall in the first found that gram for gram, walnuts contains almost twice the amount of antioxidants in almonds or any other commonly consumed nut. These antioxidants neutralize the negative health effects of harmful free radicals that can lead to chronic diseases. On a lighter note, the powerful antioxidants also help reduce the amount of time before a full recovery between workouts. Omega 3s are essential for many physical and very good for our general health functions and walnuts have more omega 3 which is another commonly consumed nut, you can get at the supermarket.

Chocolate black: This is by far my favorite meal cheater. We are not talking milk chocolate, I mean the good stuff. Choose a chocolate bar that is at least 60 percent cocoa and being sensible portions. Chocolate is loaded with black epicatechin have been shown to increase exercise capacity and endurance by reducing muscle fatigue. Dark chocolate is full of antioxidants and other anti-inflammatory properties that can help pronounced heart health and help you feel better.

Cottage Cheese: This snack thick contains casein protein slow digestion that helps prevent muscle breakdown during long periods without food. Cottage serve healthy snack as long as you brush your teeth before going to bed. Whey drink first thing in the morning or after a workout, and it is quickly absorbed by our body and we need our protein solution immediately. Need a slow-digesting protein, and casein, found in cottage cheese to prevent muscular atrophy. Cottage cheese is an excellent source of calcium that has been shown to help our ratio of fat to muscle.

Chia Seeds: Chia seeds contain an array of nutrients from fiber for intestinal health antioxidants neutralize free radicals and 3, omega essential fatty acids. Research documented in the Journal of Strength and Conditioning Research shows that men who drank a drink chia trained containing the same amount of calories that were in the sports drink given to others before a race held on a highest during the race than those who do not consume chia. The legendary Tarahumara Indians of Mexico knew the secret of chia. They have been known to run up more than 100 kilometers per hour barefoot in the assembly of Mexico. The Tarahumara chia drink consumed regularly before these extraordinary feats of endurance. Can you say Ch - Ch - Ch - Chia ...? I know, not funny.

Try adding one of these foods in your daily diet and help your body to help you perform at your best.


If you are like me, it's a challenge to get the nutrition your body needs the quality of your daily diet. Including foods listed in this article can help you move in the right direction with your nutrition program. Even with plenty of exercise, rest and a healthy diet, it is almost impossible to consistently provide your body all the nutrients it needs to function at an optimal level. Invest in your future in the care of your body and healthy lifestyle. Supplementing your diet with high quality nutritional supplements available to help meet their nutritional needs and help you feel alive every day. Be sure to purchase nutritional supplements from a reputable company with safe and effective products scientifically studied.