As we start to change our lifestyles, we tend to rely on pharmaceuticals or supplements to help achieve our fitness goals. However, one can accomplish such goals by simply changing what we eat. For example, various foods can enhance athletic performance, speed recovery, and build muscle mass.
By incorporating these foods into your daily nutrition people often feel the effects quickly and notice a change. Here are 3 foods we encourage athletes to add to their nutrition lists, with a little research behind why they deserve a place on your training table, and simple, healthy ways to take advantage of their benefits.
Raw Organic Honey for Endurance
We all want to improve our endurance and research conducted at the University of Memphis Exercise and Sport Nutrition Laboratory found that consuming honey before exercise provides “time-released” fuel to give athletes steady blood sugar and insulin levels over a longer duration. Raw honey has Antioxidants in it that are linked to other beneficial effects on heart health. Honey is a rich source of phenols and other antioxidant compounds. Many of these have been linked to a reduced risk of heart disease. They may help the arteries in your heart dilate, increasing blood flow to your heart. This natural sweetener also boosts power, speed, and can improve your endurance while you work out. For quality and purity, we recommend USDA Certified Organic raw honey. Enjoy it straight off a spoon or mix it into a pre-workout snack like oatmeal.
Salmon once a week to build muscle
The omega-3 fatty acids found in fatty fish like salmon have been linked to a laundry list of benefits, like they can lower the chance that you will have from cardiovascular disease (including heart attack and stroke). Some types of cancer, Dementia, Alzheimer’s, and other cognitive diseases, they can also ease the effects of rheumatoid arthritis. The vitamin B12 in salmon keeps blood and nerve cells humming and helps you make DNA. But for your health, the true beauty of salmon is its wealth of omega-3 fatty acids. Most omega-3s are “essential” fatty acids. Your body cannot make them, but they play critical roles in your body..
But research shows it may also be a potent muscle booster. Compared to steers fed cottonseed and olive oils, those that consumed fish oil showed improved muscle development: their bodies used twice the number of amino acids to build new protein tissues, especially skeletal muscles.
A serving of salmon — 3 to 4 ounces — is about 200 calories. It is very low in saturated fat and a good source of protein. It is also one of the best sources of vitamin B12. It is also bursting in potassium and other nutrients like iron and vitamin D.
Experts recommend all adults eat at least two portions (a total of 8 ounces) of seafood a week, especially fish that are high in omega-3s like salmon.
Get fit faster by eating the right foods, and avoid chemically made supplements.Fitness Junkee – ROB
Watermelon to reduce muscle soreness
In the recent years Spanish sports medicine scientists have made a discovery that watermelon juice helped relieve muscle soreness when about 16 ounces were consumed an hour before exercise. The effect is likely due to citrulline, a natural substance found in watermelon that has been tied to improved artery function and lowered blood pressure (it has even been dubbed “nature’s Viagra”).
With this new light shed on the benefits to reduce soreness we will start to see more and more bottled watermelon juice in the hands of athletes worldwide. Don’t forget when you eat it fresh, be sure to take the occasional bite into the white rind —that’s where citrulline is found in higher concentrations.