Physical fitness is defined as the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist disease and to react to emergency situations. Physical activity and exercise can have immediate and long-term health benefits. Though regular activities can improve your quality of life whether you love yoga, running, strength training, or outdoor adventure; we cannot ignore the importance of your meal & food for fitness and healthy life.
Did You Know?
A 160-pound man should consume 160 grams of protein a day. That's the amount in an 8-ounce chicken breast. Nutrition and exercise are the essentials of a healthy balance for a healthy heart.
Here we've got some best food to help you reach your Fitness Goals.
Carbs are a good friend before you hit the gym. Mixing complex and simple carbs are perfect for a steady energy release during your workout. After your workout, lean protein and carbs are the way to go to speed up your recovery. Fuel up before sweating it out!
Fish is one of the best sources for Omega-3 which is linked to increasing muscle growth, improving strength and physical performance, reducing muscle damage and soreness, strengthening bones and improving heart and lung functions. Omega-3 fatty acids are essential because we as humans cannot make them. So we need to supplement our diets.
Here are Top 5 Fish to gain Omega-3 Fatty Acid:
- Salmon
- Shad
- Smelt
- Sardines
- Anchovies
Whereas Tilapia and catfish are not as good source of Omega-3 as other fish. In fact, they are actually much higher in Omega-6, which is in corn, soybean, safflower, and other oils.
Heres a list of Some Quick Foods You Can Eat Before and After Your Workout:
Keeping this list as a foundation on which your nutrition is based is recommended.
1- Protein
- Lean red meat (grass-fed preferred)
- Salmon (wild caught preferred)
- Eggs (omega-3 and cage free preferred)
- Plain Greek yogurt, cottage cheese, or coconut milk yogurt
- Protein supplements (whey, milk or plant protein sources)
2- Vegetables and Fruits (carbohydrates)
- Spinach
- Tomatoes
- Cruciferous vegetables (broccoli, cabbage, cauliflower)
- Mixed berries
- Oranges Mixed beans
- Quinoa
- Whole oats
3- Fats
- Raw, unsalted mixed nuts
- Avocados
- Extra virgin olive oil
- Fish oil (or algae oil)
- Flax seeds (ground)
4- Drinks/Other
- Green tea
- Branched-chain amino acids (BCAA’s)
- Greens+ (vegetable concentrate)
I would highly recommend that you make personal notes for any food item that doesn’t agree with you and either avoid it altogether or limit your intake if items listed above conflicts with known allergies or intolerances.
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