List of foods you must consume before or after exercise

List of foods you must consume before or after exercise - During exercise, you will spend a lot of energy and power. This condition will often make you feel weak, hungry and thirsty. But do not arbitrarily choose the food, especially when you've finished doing physical activity.

During exercise, the muscles of your body has to work hard and need to be restored with proper food intake.

Here is a list of foods that you must consume before or after exercise:

1. Milk chocolate

A study found that chocolate milk has an optimal ratio of carbohydrate to protein to help replenish energy and repair damaged muscle after exercise. In the study researchers recruited eight male runners who drank 500 ml fat-free milk chocolate and 500 ml sports drink carbonated beverages. The results showed that chocolate milk are able to repair and rebuild muscles better than a carbohydrate drink.

2. Coffee

Caffeine has long been known to help increase alertness and endurance. An Australian study found that runners who take about 95 mg of caffeine (equivalent to 250 ml cups of coffee) can increase their running mileage. In addition, a small-scale study from the University of Georgia involving female volunteers who were given caffeine in moderate doses (roughly equivalent to two cups of coffee) is known the effect can prevent post-workout muscle pain by 48 percent. But researchers also cautioned not to consume excessive amounts of coffee.

3. Almonds

In addition to being a good source of fiber, protein, calcium, magnesium and potassium, almonds are one of the best sources of alpha-tocopherol vitamin E - which can be easily absorbed by the body. According to the 2002 study, vitamin E may help relieve muscle pain caused by rigorous exercise. Vitamin E functions as an antioxidant, protecting muscle from molecules that are highly reactive and unstable - so-called free radicals - generated during the exercise. Please note, free radicals have contributed in making the muscle pain and hinder performance.


4. Banana

Banana is the right food choices for your body to fuel consumption, before or after exercise. Bananas contain a natural sugar that provides energy for the body when you do physical activity. Bananas are a rich source of potassium, vitamin B6, vitamin C, fiber, and manganese. Potassium than bananas helps maintain blood pressure remains normal, improve heart function and also prevents muscle fatigue.

5. Pineapple and papaya

Pineapple and papaya contain many enzymes - bromelain and papain respectivamente - which can help increase strength and muscle elasticity. These enzymes help break down proteins not only for digestion but also has anti-inflammatory properties to accelerate post-exercise recovery.

6. Beans and legumes

Nuts are high in protein and fiber. They are very good in regulating blood sugar. You can prevent heart disease by including legumes in the diet, as well as well as its ability to lower cholesterol in the blood. Legumes high in complex carbohydrates - the nutrient responsible for providing energy to the muscles and brain.

7. Fish

Protein in fish is easily digested and easily absorbed by the body. Omega-3 fatty acids in fish help reduce cholesterol, maintain the flexibility of arteries and veins and strengthen the heart muscle. Omega-3 also can repair damaged muscle after exercise.

8. Eggs

Eggs are rich in amino acids that can be converted into muscle, skin, collagen, and other body tissues more efficiently than protein from other foods. Boiled eggs are the best food for your muscles after a workout. Eggs are better than carbohydrates and makes you feel full longer.

9. Avocado

Avocados are high in monounsaturated fat, high in potassium and good source of vitamins A, B1, D, E, K and B. Avocados are often used in alternative medicine to treat arthritis, high cholesterol, and gum disease. Avocados are not only rich in vitamins, minerals, fat, protein and carbohydrates, but also making it an ideal choice as the food required before and after exercise.

10. Spinach

Spinach is a source of muscle fuel. Some experts have examined the effect of chemicals extracted from spinach (phytoecdysteroids) in human muscle samples in the laboratory. They found that protein synthesis increased 120 percent of the participants and help repair muscle tissue faster post-workout. However, you will need to eat more than 1 kg of spinach every day to be able to obtain benefits.

Source: kompas.com
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