Fuel Your Workouts With These Foods

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Don’t let your hard work in the gym go to waste. The food you eat doesn’t just give you energy – it fuels your muscles, helps you lose weight, melts fat and even boosts your cardiovascular health. Chow down on these 8 power foods before and after your workouts, and you’ll see results in no time.

Spinach
Good for: Muscle recovery
It’s true: Spinach is muscle fuel. But not because it instantly turns you lean and sexy. Researchers from Rutgers University found that a compound in the leafy green increases protein synthesis by 120 percent, helping your muscle tissue to repair itself faster after you work out. The problem, however, is that you’d have to eat Popeye-sized quantities to experiences dramatic results (we’re talking almost 2 pounds of the iron-packed veggies a day). The good news is that spinach isn’t the only option when it comes to foods that will help you lose weight and feel better than ever, even when you’re not exercising.

Cold Water
Good for: Endurance
Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half hour before riding in a hot, humid environment-and smaller amounts as they rode-were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.

Pineapple And Paw-Paw
Good for: Muscle recovery
Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

Wild Salmon
Good for: Cardiovascular fitness
Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption. So either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

Green Tea
Good for: Muscle recovery
Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.

Pork Tenderloin
Good for: Waist-trimming
Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.

Chocolate Milk
Good for: Hydration
The best sports drink may come from a cow. British researchers found that “the milk diet” does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

Black Coffee
Good for: Pain Relief
Taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can. Caffeine blocks a chemical that activates pain receptors.

Check out www.eatthis.com for more great tips.


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