We all know that in order to stay fit we need to think about the quality of the food that we eat. The quality of different food items can be judged in many different ways depending on what a person considers to be healthy and what attributes that are desirable. We all also know that in order to stay fit we also need to exercise. With this article I will bring forth food items that are ideal to consume to gain that extra bit of energy for a tough workout or a stressful day.
The Greek yoghurt contains double the amount of protein that a regular yoghurt and with that argument alone it makes the Greek yoghurt a better choice than the regular kind. Why? Because when you exercise your body will start an increased protein degradation which means that you will need to eat more protein in order to compensate that loss. And in order to gain muscles you need to not only compensate the degradation, you will have to eat a bigger protein amount so that your body has a plus of proteins. Otherwise your workout will not lead to muscle growth. With that being said eating Greek yoghurt after a workout will help you regenerate muscle tissue until your next meal and therefore prevent the acute muscle degradation. Another good thing about the Greek yoghurt is that it’s packed with probiotics which are live bacteria’s that naturally occur in certain foods. These bacteria’s is said to promote the natural intestinal bacterial flora and therefore give you a happier stomach and immune system.
Almonds are very energy rich! 100 grams will give you 595 calories packed proteins, monounsaturated fatty acids and lots of nutrients such as vitamin E (240% out of RDA) and magnesium (93 % out of RDA). Almonds contain 20% protein so they are also a great snack after a workout or when you just feel that you need that extra amount of energy on a stressful day. Since almonds have a high compound of monounsaturated fatty acids they help lower your body’s LDL-cholesterol and in that way also reduces the risk of heart disease. Studies shows that eating almonds with the skin still on is the healthiest choice. The flavonoids found in the skin and the vitamin E found in the meat teams up and create the double amount of antioxidants compared to eating them separately.
Salmon is an excellent source of high-quality protein, good fatty acids, vitamins and minerals. The salmon is most known for its high amounts Omega 3, but why is that good? I’ll tell you. Omega 3 is what we call essential fatty acids which mean that our bodies can’t synthesize them and we therefore need to obtain theses fats from the food that we eat. Omega 3 has two vital parts to play in our bodies; they are one of the building blocks of our cell membranes and especially much is used to build the cells in our brain and together with the Omega 6 fats they also controls/affects the level of inflammation in our bodies. Salmon contains the most beneficial of the Omega 3 fats called eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) which makes this fish a prefect source. Studies shows that Omega 3 fats could prevent cardiovascular diseases like atrial fibrillation and heart failure and also inflammatorily diseases like asthma, eczema, inflammatory bowel diseases and rheumatism.
Salmon also contains an antioxidant called astaxanthin which gives the fish its orange color. This antioxidant is a phytochemical that is known to help lower the LDL-cholesterol, it has anti-inflammatory properties and helps detoxifying toxins and heavy metals in our bodies, they are also bactericidal and protect against parasites. The salmon also contains extraordinary amounts of the important vitamin B12 (900% out of RDA). Vitamin B12 is required for the production of red blood cells, essential to the nervous system, our hair, cell metabolism, cell division, formation of proteins and manufacture of DNA. The vitamin is also involved in the production of various neurotransmitters, such as dopamine and serotonin. So, with all that being said salmon is a great choice for that extra boost of energy after or before a workout because of the high-quality protein and the great amount of Omega 3 and vitamin B12 it contains.
When exercising we should all strive to eat foods that are high protein, good fatty acids (since fat gives us a lot of energy) and of course also that they are nutrient rich. The three examples presented above will give you just that and if you continue on this thread of thought you will have the key to a really good diet that will enable you to reach your workout goals.