foods that you should eat
A list of very good and healthy foods that should be consumed by any athlete but are often ignored by them. Learn why it's good to add these foods to your diet.
1 - Butter
Butter is a food that should be in everyone's diet. Unfortunately many still think butter is taboo. The '90s have passed is the time to come today! Saturated fats are not the kiss of death given by cholesterol! And butter will not stagnate your progress; on the contrary!
Butter is one of the best fats, both in taste and properties. It contains vitamins, minerals and healthy fats (including an optimal proportion of omega-3 to omega-6) and good cholesterol. Butter can help everything in the body, from cells to brain and nervous system, metabolism, immunity and even sight (it has a lot of beta-carotene).
It is important that the butter is of high quality, coming from milk from cows bred with grass. True butter is yellow to reddish.
2 - Curly cabbage
If there is really a super-food, it is the cooked cabbage. It smells strange and the taste is also in this direction, but if there is a food that can radically change your health for good it is the cabbage.
Mortar cabbage is both a probiotic and a prebiotic. In other words, it "plants" beneficial bacteria in the intestines and then nourishes them with sugars that, although indigestible by new people, are the heavenly hand for bacteria.
Having a healthy intestinal flora is extremely important for several reasons:
I can send chemical signals to the brain that causes serotonin secretion, which induces calm.
Prevent insulin resistance and keep you supple.
They can stop inflammation and as a result can prevent a lot of illnesses caused by inflammation.
The last point is very important. Many of our human activities and habits affect the immune system, including diet, drugs, infections, stress and hormonal imbalances. All this affects the health of the intestines by creating a limited or incomplete population of healthy bacteria.
Without these bacteria, bad diet, medication, etc. make the intestines more permeable to invaders - whether they are harmful bacteria, viruses and even organic or inorganic compounds. All of this gets into the blood and causes hundreds of problems.
Cabbage cabbage begins to put things in order immediately. Yes, human intestines contain thousands of types of bacteria, and the curled cabbage contains only 4 (leuconostoc mesenteroides, lactobacillus brevis, pediococcus pentosaceus, and lactobacillus plantarum), but these 4 bacteria create the environment conducive to development and other beneficial bacteria.
Eat whipped cabbage everyday, but watch out for a few details:
Buy only chilled cabbage. If it stays too much at room temperature, baked cabbage bacteria die.
If the packet writes "pasteurized" you have manifested your discontent by squeezing the walls with that unnecessarily sour cabbage.
Keep the cabbage in the refrigerator. Do not freeze her.
Do not cook cabbage cabbage because you kill bacteria colonies. You can warm it up easily.
Eat 80-120g per week of cabbage, but a few spoonfuls have beneficial effects. If you do not get the taste of acid, put slices of apples through it.
3 - Trout
Trout is not the first source of protein you think about when you want to eat something. But considering how much vitamin D contains, you should consider it.
First, vitamin D is fat soluble (absorbs when fat is present), and the trout is a greasy fish. The sun is the best source of vitamin D, but also the trout can bring medium to large amounts of vitamin D3 (also called colecalciferol). It's important if you do not stay enough in the sun (and you probably do not stay).
Why is vitamin D3 so important? First, the muscles have vitamin D receptors, which means that after being converted to the active form, D3 has the ability to act directly on the muscles. More specifically, vitamin D3 can sensitize muscles to myostatin (a protein that inhibits muscle growth) which helps in muscle growth.
Vitamin D3 is a superior form of other D vitamins (Ducor D2 or ergocalciferol) in terms of increasing overall vitamin D levels in the body. It is also the active form of vitamin D.
Research shows a strong correlation between vitamin D3 levels and sports performance, including strength and strength production. D3 increases the sensitivity of calcium to binding to the muscle receptors responsible for contractions.
Most people are not sufficiently exposed to the sun so they have vitamin D deficiency. Consuming foods rich in vitamin D becomes very important to be healthy and to look better.
Preparing the trout in the oven seems to be the best method of cooking to keep as much of the vitamin D as possible.
5 - Ginger
The more you analyze ginger, the more you figure out what food is. Not only is it clean for the digestive system. But it's also full of a natural anti-inflammatory called gingerol. Chronic inflammation is related to almost any known health problem and inflammation is the main mediator of fattening.
A study linked ginger to a lower muscular fever due to its anti-inflammatory properties, which means better muscle recovery. It is also useful for satiety, so you can add it during the restrictive diet phases to keep your hunger under control.
6 - Organic beef liver
It's a food that no serious athlete should ignore. Beef has not always been overlooked. In fact, there were also supplements in the form of beef liver pills, used by legendary bodybuilders such as Arnold, Zane and Gironda. Gram per gram beef is the most dense nutritional food in nature.
It is a pity that it is no longer so popular, as the athletes benefit greatly from it. Many supplement with B vitamins and make injections while beef is full of these vitamins, especially B6 and B12. Vitamins B play an important role in carbohydrate metabolism, fat utilization and iron levels. All of this has an impact on energy and the ability to train.
The liver is also a great source for fat-soluble vitamins A, D, E and K, which are important in maintaining a good immune system and hormonal regulation. The liver also contains large amounts of iron, phosphorus, potassium, magnesium and zinc.
And making macronutrients is excellent in the liver. The amino acid score is a measurement that shows the quality of a protein depending on the number of essential amino acids. A score of 100 indicates a complete protein source. Beef has a score of 152!
And finally, beef liver is a good source of EPA and DHA fatty acids. Omega-3 fatty acids are extremely important for health and sports performance, as you probably already know.
Search for beef liver from animals grown naturally with grass, not industrial, with granules. Here's a delicious recipe for calf liver.
7 - Kefir
It's a food that many people do not even know or ignore. And it is one of the most nutritious foods on the planet! Kefir is a hybrid between milk and yogurt. It is full of beneficial bacteria that keep your intestinal flora and strengthen your immune system.
Kefir has more proteins than regular milk or yogurt. And lactose in milk is almost non-existent in kefir, being digested by bacteria. It also has good amounts of calcium and vitamin D. You can use kefir instead of water in protein shakes.
8 - Chicken Puppies
Bodybuilders and chicken breasts go together like the chest day and the push from the horizontal. A long tradition puts them together, but as there are many other excellent ways to work your pectorals, there are other sources of protein left untapped.
Compared to chicken breast, chicken legs provide the same quality protein (to make sure the chicken legs have a few grams of protein in minus, but it's about 1-2 inches minus so it does not really matter). Chicken pulps have more healthy fat, including saturated fats that help hormonal functions and satiety.
Because of the higher fat content they are more permissive to cook, so you do not have to always eat the same dry chicken breast. They are cheaper than the chicken breast, so you have a good nutritional value at a decent price.
9 - Buffer
This is not a food but something that you like to eat but does not detract from your nutritional purpose. A food that when you eat it satisfies you for the moment. More important is a food that deases you and allows you to keep yourself healthy.
For many, it seems counterproductive, but it is critical to understand. Many fall into the sin of consciousness of certain foods and avoid anything else. It works for a relatively short period of time until you begin to get rid of controlless foods from the forbidden foods in the diet you are following.
To completely ban certain foods is like in the psychological experiment in which you forbid someone to think of a white elephant. After you say that, you just think of him. So with the food. If you totally forbid anything you end up eating it in enormous quantities.
Better think about what foods you like and help keep you on the right path. Bananas, for example. They are NOT recommended when you want to define yourself muscular, but they are sweet enough to satisfy your sweet appetite. Some avoid the banal because they have too many carbohydrates, but they eventually end up losing appetite and eating carbs of a much poorer quality. A banana that is strategically eaten once and for all would help a lot more.
10 - Pumpkin
Pumpkins are not even overlooked, but they deserve much more attention than they now get. Volumizing foods (which are nutritional dense and calmer hunger with fewer calories) are very important. But many are thinking only of salads and crucifers rich in fiber. There are also more forgiving alternatives to the digestive tract that do the same thing.
It is useful to eat a lot of fiber, but you should not exaggerate and turn every meal into a vegetarian feast. There is a certain tolerance threshold for dietary fiber and each is unique in this regard. After a certain point, shortcomings outweigh the benefits.
Pumpkins have some fiber in them, but a lot of water and some starch. Many varieties also have very small amounts of sugar, but they are so savory that you can not consume it so much to have a real impact on the diet.
Pumpkin is the perfect carbohydrate if you want to lose weight without feeling hungry. And it's the perfect carbohydrate if you do not want to lose weight but want a delicious meal. And the healthiest zucchini dish can look and taste the same as junk food.
Winter pumpkins are ideal for soups or in a thick cell. Even healthy desserts can be made with them.