Do you the lack the energy and strength during your workouts? Does your nutrition prevent you from lifting heavier? The food you ingest, and timings of your meals has a major role in influencing your workouts. Try Incorporating these powerpacked foods called as ‘superfoods’ into your diet.
Superfoods are nutrient dense foods. These foods have greater vitamins and mineral content which help in protecting against infections, disease, lifestyle related disorders. They help the body function in an efficient manner.
Colourful vegetables, eggs, chicken, nuts, fish, dairy are great superfoods. Incorporating them in the diet boost workout performance, ensures faster recovery, delays muscle fatigue. Here are the top superfoods you must include your diet:
Eggs are rich in protein and vitamins. They are complete source of protein with highest biological value after whey protein. They contain essential vitamins and minerals like Vitamin A, B2, B5, B12, Phosphorus, selenium, iron, zinc. Protein is required for muscle growth and recovery. The egg yolk contains fats but also has most of the micronutrients in it. So, eggs should be always consumed with its yolk.
- Whey Protein:
They are the fastest absorbing protein with highest biological value and PDCAAs. They primarily benefit bodybuilders, fitness enthusiast looking to build muscle, loose weight and maintain muscle mass. They rapidly enter the bloodstream and reaches muscle faster than any other protein source, supporting faster muscle tissue growth. Some studies have shown to reduce stress, cortisol as well. They also are rich in calcium which prevents bone loss and reduce stress fractures, especially in women.
Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, copper, vitamin B2, vitamin B6, vitamin E, calcium, and vitamin C.
The powerful antioxidants present in spinach reduces oxidative stress. It helps in muscles soreness and promotes greater muscle recovery.
Spinach is one of the best sources of dietary potassium one of the important electrolyte necessary for maintaining hydration status in the human body.
Broccoli is a bodybuilding staple because it is one of the most nutritious vegetables on the planet. In just one cup of chopped broccoli, you will get more vitamin K and C than you need in a day and lots of other awesome minerals like potassium, calcium, and selenium. Broccoli is also full of anti-inflammatory and antioxidant benefits. The high content of soluble fibers can prevent constipation, maintain blood sugar at normal levels and prevents overeating.
Healthy fats, protein, and fiber are essential to boosting workout levels. Almonds provide all of these in great amounts. They also contain vitamin E, manganese, magnesium, copper, and phosphorus.
Vitamin E helps protect the body from disease and oxidative stress. Magnesium helps regulate blood pressure and blood sugar. All in all, almonds can help with type 2 diabetes and can be a great way to help you lose weight as well.
Exercise can produce oxidative stress in the body, an imbalance between harmful free radicals and natural antioxidants. Athletes, fitness enthusiast can use it as natural antioxidants, like ginger, to reduce the imbalance and to correct oxidative stress. Also, they have been know for its anti- inflammatory properties which help in reduce muscle soreness & boost muscle recovery.
Garlic is a powerful food having anti- inflammatory properties and rich in antioxidants which help in muscle recovery. Early research suggests garlic promotes exercise endurance and the production of hydrogen sulphide and nitric oxide, both of which relax the arteries and so increase blood flow to muscles. This enhances post-exercise recovery and muscle growth.
Cinnamon is a powerful spice. It can inhibit the effect of numerous digestive enzymes, reducing the speed carbohydrates are digested. This leads to a decreased uptake of glucose in the blood stream and avoids large spikes in insulin thus improving insulin sensitivity. They are loaded with antioxidants. Antioxidants protect the body from damaged caused by free radicals that result from strenuous exercise, illness or pollution. Antioxidants help in anti-aging and help in muscle recovery.
Curcumin is a compound found in turmeric. Its Anti-inflammatory properties help in post exercise recovery, reduces muscle soreness. Curcumin has a powerful antioxidant properties tht fight fight free radicals caused due to exercise related stress. Supplementing it with diet is important as food cannot satisfy the dosage requirements. Consuming black pepper is required for its absorption with fatty meal.
Nt Shruti Sethna
Certified Sports Nutritionist