Check out the benefits of certain foods to physical activity practitioners – and find out when to consume them
Being well nourished is essential to ensure maximum use of physical exercise . So we made a list with foods that are more than welcome in the routine of those who do not give room for laziness.
How about a little fucking done with her before training? Beet is rich in nitrate, a precursor substance of nitric oxide. It is a potent natural vasodilator. And, by making the arteries relax, blood flows more easily and more oxygen reaches the muscles.
Now, attention: it is better to eat it raw, because cooking leads to some nutritional losses. How about sandwiches and salads? If you prefer cooked, then do not peel off – this will prevent the release of some good substances to the body. Just do not go overboard, because there is evidence that excess nitrate is toxic.
During the exercises, have a bottle at your disposal. It is critical to stay hydrated at this time. And if you find it tastier to have an isotonic, know that this type of product is only suitable for intense physical activities, such as that run that will last more than an hour.
For those of the team of that lighter walk, the shot may even backfire. It’s that the isotonic ones are full of carbohydrates – just to replace what is lost during the workout. So if the exercise is mild, there is even the risk of getting fat.
3- Milk powder
After that pulled workout, giving priority to proteins helps repair and build muscle. A good source is skim milk. If it is in powder, better still, since the absorption is favored. To give you an idea, it seems that the effect of this food is similar to whey protein , which carries proteins of high biological value.
But try to consume up to 40 minutes after exercise. If you want to hit with fruit, feel free.
4- Yogurt , cheese and the like
It is worth adding these other protein sources throughout the day – thus, it is easier to stimulate the formation of muscles. Incidentally, yogurt does not merit entering the menu just because of the proteins. It is an excellent source of calcium, which contributes to bone health.
Not to mention that in the market, we enter options turbinated with probiotics, bacteria that benefit the microbiota and regulate various reactions in the body. One of the many consequences is the improvement of immunity. And with the defense system on the rise, you risk becoming ill and need to stay for a few days to soak.
One tip: if you like it, you can sprinkle chia and flaxseed on top of the yogurt. They also have proteins – as you can tell, one of the muscle’s favorite nutrients.
5- Animal protein
And since it is to fractionate the protein intake throughout the day, we could not leave the large meals aside. Four times a week, you can bring red meat to the table, which concentrates proteins of the highest quality. In addition, it has heme type iron, better absorbed by our body. The list of nutrients still includes vitamin B12, magnesium and zinc.
But, it should be stressed, we do not talk about four steaks at random. The idea is not to clog up with fat, okay? In fact, give priority to the leaner cuts, such as duck, muscle and filet mignon. In addition, the chicken and fish are very welcome within that context.
6- Orange and lemon
These citrus fruits are packed with antioxidant substances, such as the famous vitamin C. And they are key to fighting free radicals, molecules that, in excess, accelerate the aging of our cells.
But what does this have to do with training? Now, it is during our exercises that our body naturally produces these treacherous substances. Therefore, it is cool to turbine the menu with ingredients of potential antioxidant.
It is filled with a pigment called curcumin, which has anti-inflammatory properties. The tip is to use it after that more intense workout, you know? In a study by the Federal University of Goiás , saffron extract was very useful in recovering individuals who participated in a half marathon. If you want to test the effect, you can invest in the same industrialized powder. Use a few bites on red meat and cooked vegetables.
In a study at the University of Minnesota, women ate twice-daily oatmeal biscuits made with 9.2 milligrams of avenithramide, a cereal substance known to do well to the muscles. After eight weeks – and a lot of sweat on the treadmill – they had a significant reduction in several indicators of injury and inflammation.
To get an idea, this amount of avenithramide is found in about four tablespoons of oats.
The suggestion is to bet on the cereal about 40 minutes after vigorous exercise. On the other hand, if your physical activity is of moderate intensity, you can resort to oats before training. How about experimenting with fruit or yogurt?