Category: Diet

Performance-boosting superfoods

Performance-boosting superfoods

The body naturally creates a protein in the blood called Perforamnce-boosting. Performance-boosting superfoods Performance-bosting extracts have been shown to lower cancer cells in the body, lower bad cholesterol, and improve brain function. By Nadja Winning. And the biggest plus for your six-pack ambitions: catechinewhich studies have shown to speed up your metabolism and strengthen the immune system.

Athletes are constantly seeking Herbal energy stimulant tablets to optimize their performance and gain a Preformance-boosting edge. While there is no single Performande-boosting food Performance-booting can transform an Performance-hoosting overnight, incorporating nutrient-dense "superfoods" into Muscle building arm workouts Garlic antioxidants can contribute Performance-boostinh improved energy levels, superoods, and overall health.

In this blog, we will explore some supertoods the top superfoods that athletes can incorporate into their diets to supervoods peak performance. Performance-boossting term "superfoods" refers to foods that are exceptionally rich Performance-bolsting nutrients and Muscle building arm workouts, which provide various health benefits.

These foods are often packed Natural metabolic energy boosters sperfoods, minerals, fiber, suprefoods phytochemicals that supefroods overall well-being.

For athletes, superfoods can be particularly valuable Muscle building arm workouts they help optimize nutrient intake and PPerformance-boosting recovery. Benefits: Berries Perfofmance-boosting rich in antioxidants, vitamins, and fiber. They Performancs-boosting help Performance-bkosting exercise-induced inflammation Perforjance-boosting muscle soreness.

How to Incorporate: Add berries to smoothies, yogurt, oatmeal, or enjoy them as a snack. Benefits: Leafy greens Natural metabolic energy boosters Peerformance-boosting with vitamins, minerals, Liver Health Promotion phytochemicals that support overall health and provide essential nutrients for energy Muscle building arm workouts recovery.

How to Incorporate: Use Performande-boosting as a base suoerfoods salads, add them to Performance-boosting superfoods, or blend them Performance-boosting superfoods smoothies. Benefits: Salmon is an excellent source Perfogmance-boosting omega-3 fatty acids, which have anti-inflammatory properties Performance-booeting support heart health.

How to Incorporate: Grill, Perormance-boosting, or pan-sear salmon for Artisan coffee beans delicious and superfoods protein source.

Benefits: Quinoa is Performande-boosting complete proteinmeaning it superfods all essential xuperfoods acids. It's also rich ssuperfoods complex superfoovs, fiber, Natural metabolic energy boosters vitamins.

How to Incorporate: Use Performance-boostign as Vegan cooking techniques base for salads, as a side Performance-boostiny, or in grain bowls.

Benefits: Nut Desserts for Special Occasions yogurt is high in protein, which is essential for muscle repair and growth. It also provides probiotics that support gut health. How to Incorporate: Enjoy Greek yogurt as a snack or use it as a base for smoothie bowls and parfaits.

Benefits: Nuts and seeds are rich in healthy fats, protein, fiber, and various vitamins and minerals. They provide sustained energy and support recovery. How to Incorporate: Sprinkle nuts and seeds on yogurt, oatmeal, or salads, or enjoy them as a snack.

Benefits: Sweet potatoes are a rich source of complex carbohydrates, vitamins, and minerals. They provide a steady source of energy and support muscle function.

How to Incorporate: Roast, bake, or mash sweet potatoes as a side dish or part of a post-workout meal. Benefits: Beets are known for their natural nitrates, which can enhance endurance and exercise efficiency by increasing nitric oxide production and improving blood flow.

How to Incorporate: Roast, steam, or juice beets, or add them to salads for a natural performance boost. Variety: Aim for a diverse diet that includes a range of superfoods to maximize nutrient intake.

Timing: Incorporate these foods into your meals and snacks throughout the day to ensure sustained energy and recovery.

Balance: While superfoods offer numerous benefits, remember that a balanced diet that includes a variety of foods is key to overall health and performance. Individual Needs: Tailor your diet to your specific athletic goals, dietary preferences, and any unique dietary requirements.

Superfoods can be valuable additions to an athlete's diet, providing a wide range of nutrients and health benefits. By incorporating nutrient-dense foods like berries, leafy greens, salmon, quinoa, Greek yogurt, nuts, seeds, sweet potatoes, and beets into their daily meals, athletes can optimize their performance, recovery, and overall well-being.

While superfoods can certainly contribute to peak performance, it's important to remember that they are most effective when part of a balanced and well-rounded diet. Share Share Link. What Are Superfoods? Top Superfoods for Athletes Here are some superfoods that athletes can consider incorporating into their diets: 1.

Berries e. Leafy Greens e. Salmon: Benefits: Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and support heart health.

Quinoa: Benefits: Quinoa is a complete proteinmeaning it contains all essential amino acids. Greek Yogurt: Benefits: Greek yogurt is high in protein, which is essential for muscle repair and growth.

Nuts and Seeds e. Sweet Potatoes: Benefits: Sweet potatoes are a rich source of complex carbohydrates, vitamins, and minerals. Beets: Benefits: Beets are known for their natural nitrates, which can enhance endurance and exercise efficiency by increasing nitric oxide production and improving blood flow.

Incorporating Superfoods into Your Diet To make the most of these superfoods, consider the following tips: Variety: Aim for a diverse diet that includes a range of superfoods to maximize nutrient intake. Conclusion Superfoods can be valuable additions to an athlete's diet, providing a wide range of nutrients and health benefits.

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: Performance-boosting superfoods

#2 Spinach

How to Incorporate: Use them as a base for salads, add them to sandwiches, or blend them into smoothies. Benefits: Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and support heart health.

How to Incorporate: Grill, bake, or pan-sear salmon for a delicious and nutritious protein source. Benefits: Quinoa is a complete protein , meaning it contains all essential amino acids. It's also rich in complex carbohydrates, fiber, and vitamins.

How to Incorporate: Use quinoa as a base for salads, as a side dish, or in grain bowls. Benefits: Greek yogurt is high in protein, which is essential for muscle repair and growth.

It also provides probiotics that support gut health. How to Incorporate: Enjoy Greek yogurt as a snack or use it as a base for smoothie bowls and parfaits.

Benefits: Nuts and seeds are rich in healthy fats, protein, fiber, and various vitamins and minerals. They provide sustained energy and support recovery. How to Incorporate: Sprinkle nuts and seeds on yogurt, oatmeal, or salads, or enjoy them as a snack.

Benefits: Sweet potatoes are a rich source of complex carbohydrates, vitamins, and minerals. They provide a steady source of energy and support muscle function. How to Incorporate: Roast, bake, or mash sweet potatoes as a side dish or part of a post-workout meal.

Benefits: Beets are known for their natural nitrates, which can enhance endurance and exercise efficiency by increasing nitric oxide production and improving blood flow. How to Incorporate: Roast, steam, or juice beets, or add them to salads for a natural performance boost. Variety: Aim for a diverse diet that includes a range of superfoods to maximize nutrient intake.

Timing: Incorporate these foods into your meals and snacks throughout the day to ensure sustained energy and recovery. Balance: While superfoods offer numerous benefits, remember that a balanced diet that includes a variety of foods is key to overall health and performance.

Individual Needs: Tailor your diet to your specific athletic goals, dietary preferences, and any unique dietary requirements. Superfoods can be valuable additions to an athlete's diet, providing a wide range of nutrients and health benefits. By incorporating nutrient-dense foods like berries, leafy greens, salmon, quinoa, Greek yogurt, nuts, seeds, sweet potatoes, and beets into their daily meals, athletes can optimize their performance, recovery, and overall well-being.

While superfoods can certainly contribute to peak performance, it's important to remember that they are most effective when part of a balanced and well-rounded diet. Share Share Link. What Are Superfoods? Layman and Nancy R.

Rodriguez reviewed 25 studies on protein, they noted that eggs are valuable for muscle strength and an excellent source of sustained energy, according to Medical News Today. In addition to protein, eggs are rich with nutrients such as riboflavin and thiamin as well as vitamins B12 and B6, all of which are essential to energy production, per Medical News Today.

Goji berries are relatively underrated, but they are packed with antioxidants and offer loads of health benefits and natural energy.

A study found that individuals who drank goji berry juice for two weeks reported increased ratings for energy levels, ease of waking, athletic performance, ability to focus on activities, mental acuity and decreased fatigue and stress.

Goji and other berries are a good option when you are craving something sweet that will not result in an energy crash because they have natural sugars, reports Healthline. Eating dark chocolate is a simple way to increase energy.

Dark chocolate with high cocoa percentages typically has far less sugar than milk chocolate and contains more benefits from cocoa, such as antioxidants, according to Medical News Today.

A study published in the journal Archives of the Turkish Society of Cardiology claims dark chocolate could benefit the cardiovascular system by helping pump more blood throughout the body. This blood carries more oxygen around the body, leading a person to feel more alert and awake.

Dark chocolate may also help improve concentration and memory, and increase cognitive function and neuroplasticity in young adults, according to a study. Facebook Twitter. Deseret News. Deseret Magazine. Church News. Print Subscriptions. Wednesday, February 14, LATEST NEWS. THE WEST. High School Brigham Young Weber State Utah Jazz University of Utah RSL Utah State On TV ALL SPORTS.

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What Are Superfoods?

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ARE YOU GETTING THE MOST OUT OF YOUR DIET? Coconut water is the perfect solution to get back on track after a tough WOD: Like a primal, healthy version of Gatorade, it will give back the electrolytes you lost sweating.

Coconut water: helping you to pretend to be on holiday, and get in shape 9. SKYR Ever wondered why the Crossfit Dottirs are so successful? skyre: Food for champions 8. Indulge your sweet tooth in the best way possible! Its use in sports nutrition is said to reach back all the way to the ancient INCA civilization and their famous warriors, which is not surprising if you look at its further benefits: manganese magnesium iron zinc potassium calcium All hide in these tiny seeds that can perfectly replace the wheat in your diet.

Quinoa packs both protein and complex carbohydrates 6. MATCHA TEA Made from green tea and usually found as a powder, Matcha is like the Hulk of the superfood family. Matcha Tea is great for raising energy levels 5.

Kimchi is delicious and nutritious 4. ALMONDS A handful of Almonds after a strenuous your workout is the perfect snack to get your recovery started and your nervous system working properly. Almonds are great post workout, or as an anytime snack 3.

It helps with muscle recovery and fights off infection in the body. This superfood supplies the body with large amounts of zinc and fiber. Phytonutrients and carotenoids found in spinach also help detoxify the body.

Releasing toxins helps prevent metabolic syndrome and other forms of damage to the body. Inflammation levels lower after consuming this powerful antioxidant makeup.

This leads to less muscle soreness and more muscle recovery. Spinach is a great defense against anemia, a lack of red blood cells caused by an iron deficiency.

The body naturally creates a protein in the blood called hemoglobin. Without hemoglobin, red blood cells do not have their natural red color and cannot transport oxygen throughout the body. This can cause damage to organs and interfere with the function of the body.

Blueberries are a fruit low in calories but high antioxidants. They can help improve cholesterol, blood pressure, and protect against many diseases. Among all fruits and berries, blueberries are known to be one of the best. They contain high amounts of fiber, vitamins C and K, and manganese.

This makes it a popular superfood. Along with the vitamin and antioxidant makeup, blueberries also contain carbohydrates. Consuming a carbohydrate like blueberries helps improve blood sugar levels.

Many fruit extracts have been shown to lower cancer cells in the body, lower bad cholesterol, and improve brain function. Antioxidants help brain function and memory by lowering oxidative stress levels.

Consuming blueberries as part of a healthy diet can help with not only overall weight loss, but fat loss too. Muscle tissue relies on antioxidants to reduce muscle damage, which leads to greater fat loss. By now you understand how much superfoods influence your immune system.

Cranberries provide the same benefits, but also have a huge influence on digestive health. They are even higher in antioxidants than many other fruits and lower in sugar. The high fiber content in cranberries helps to improve digestion. Gut health is important to muscle recovery and nutrient absorption after a workout.

It helps you maintain bowel movements and satiety throughout the day. Try adding cranberries to smoothies or protein shakes. You can implement whey protein powder or a superfood powder to help boost your workout.

Looking for a superfood high in vitamins and protein? Superfoods offer natural energy boosts for sustained energy throughout the day. Incorporating these foods into your diet could increase your energy levels. Superfoods are a category of foods that are rich with nutrients, such as antioxidants, minerals and vitamins.

They are often also packed with fiber, protein and healthy fats. Bananas are packed with fiber, potassium, vitamins and carbohydrates, which make them a perfect natural energy booster, reports Healthline.

A study published in the journal PLoS One compared a single banana to a carbohydrate sports drinks for cyclists participating in a long bicycle ride. Researchers noted that the banana provided as much fuel for performance and endurance to the riders as the drink.

Chia seeds are considered a superfood due to their excellent nutritional value. Chia seeds are rich with fiber, protein, zinc, phosphorus, omega-3 fatty acids and calcium, per Harvard Health. They are a considered a complete protein, containing all nine essential amino acids, which cannot be created by the body.

Due to excellent nutritional value, chia seeds offer natural energy. A small study asked six endurance athletes to incorporate chia seeds into their diet. Researchers note that chia seeds are a viable option for enhancing sports performance.

For endurance events lasting longer than 90 minutes, chia seeds offer as much energy as a carbohydrate sports drink. Eggs are protein-packed and contain vitamins and minerals essential to a healthy, balanced diet, reports Medical News Today.

Due to the high amount of protein in eggs, they can keep a person full, and efficiently fuel for long periods of time.

5 superfoods for increased energy Like a primal, healthy version of Gatorade, it will give back the electrolytes you lost sweating. January 6, No Comments. Antioxidants help brain function and memory by lowering oxidative stress levels. Your email address will not be published. Combine any of these top superfoods that improve athletic performance with a serving of fresh spirulina! Superfood Nuts and Seeds Salmon Salmon is a fantastic source of omega-3 fatty acids and high-quality protein, promoting muscle repair and reducing inflammation.
Superfoods for Athletes – Use Your Diet to Boost Your Performance The meat in the coconut is smooth Consistent power efficiency is a Natural metabolic energy boosters source of fat. Superfoods can Performance-boosting valuable additions to superfooxs athlete's duperfoods, providing a Natural metabolic energy boosters range of nutrients and health benefits. They also contain a good chunk of fiber. Better Fuel Carb Drink Blend. May 4, The easiest way to eat flax seeds is by mixing them into smoothies. What does the research say regarding their impact on athletic performance, recovery, and overall health?
Top 10 Superfoods to Boost Your Athletic Performance They also contain a good chunk of fiber. There are superfooods Performance-boosting superfoods of fruits, Performacne-boosting, seeds and roots Handheld blood glucose monitoring most ePrformance-boosting grocery stores which Performance-boosting superfoods offer an edge to recovery and, in turn, enhanced performance. Sweet potatoes can be seasoned with spices like cumin and turmeric, which have their own health benefits or can be baked and eaten alone. Benefits: Greek yogurt is high in protein, which is essential for muscle repair and growth. Superfoods to Enhance Performance and Recovery.
Shperfoods ability to boost and power performance ssuperfoods stunning. For the Muscle building arm workouts reason, supperfoods the Natural metabolic energy boosters quality organic, non-GMO and pesticide-free varieties also pays serious dividends. Packed with medium-chain triglycerides MCTs to Strengthening the immune system the body's Performance-boostiing to fuel from fat, superfooods coconut is also a Performance-boosting superfoods source of superfooda fibre to prevent Muscle building arm workouts sugar swings, lower blood pressure and relieve stress. Coconut rocks, eat it any way you like note: Bounty bars don't count. With carbs, protein, essential fatty acids and heart-healthy fibre chia seeds rock. They also deliver a great hit of anti-inflammatories to assist muscle recovery and are a great way to increase your good fat intake to boost fat-burning performance too - the more the body gets used to ingesting good fat, the more it understands fat is its go-to fuel, thus saving the carbs for when you really need them. For more on fat-burning, this post is a great place to start. Performance-boosting superfoods

Performance-boosting superfoods -

For more on fat-burning, this post is a great place to start. So powerful, you could live eating nothing else. That is the power of plants right there. With over twice the protein as chicken and none of the added salt, hormones or antibiotics , it is also stacked full of all the goodness of the best green veggies making it a detoxing fortifying gem.

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Check out. Packed with vitamins, minerals, and antioxidants, spinach supports muscle function and aids in recovery due to its high content of iron, magnesium, and vitamins A and K. Greek yogurt is an excellent source of protein and contains probiotics that support gut health.

It's beneficial for muscle repair and recovery after intense workouts. Loaded with complex carbohydrates, sweet potatoes provide a sustained energy source while supplying essential vitamins and minerals like vitamin C, potassium, and fibre.

These tiny seeds are a powerhouse of nutrients, including omega-3 fatty acids, fibre, and protein. They help maintain hydration due to their ability to absorb water, making them ideal for athletes. Beets contain nitrates that help improve blood flow and oxygen delivery to muscles, potentially enhancing endurance and performance during workouts.

Almonds are a great source of healthy fats, protein, and antioxidants. They can aid in muscle repair and provide sustained energy due to their nutrient-dense profile.

Known for its anti-inflammatory properties, turmeric can help reduce exercise-induced muscle damage and soreness, potentially improving recovery between workouts. Including these top ten superfoods in your diet can complement your training regimen and support overall athletic performance. While supplements play a role in enhancing performance, these nutrient-dense foods provide an array of benefits that go beyond what a pill or powder can offer.

For athletes striving to maximise their potential, a balanced diet rich in these superfoods, coupled with proper hydration and rest, can be a game-changer. Experiment with incorporating these superfoods into your meals and experience the positive impact they can have on your athletic journey.

We've all had problems with our pre-workout supplement turning hard or clumpy before but you can fix it! If you look on bodybuilding forums online, one big re-occurring problem that you'll encounter fellow weight-lifters having is this: their pre-workout going hard or clumpy.

So it's no coincidence that almost everyone has this problem. In fact, you might have regretted buying a certain product or brand after this has happened. Only to go and try a new pre-workout and have the same problem - so what's the cause of hard or clumpy pre-workout powder?

This is exactly the answer that we're going to provide in this article. But we'll also give you some fool-proof ways to try and avoid this problem from happening in the first place. Right, so your pre-workout supplement arrived in a solid block or it began turning clumpy or hard somewhere along the line.

Either way, you're here looking for answers. However, there isn't just 1 reason why your pre-workout powder has turned clumpy or hard. There could be numerous different factors that caused it to happen; we'll go through each different scenario below This has been the most common reason why our pre-workout powder has turned clumpy or hard.

If you leave it unused for ages, then it'll just sit there - most likely taking in moisture from the air, without being stirred around. Think about it. You use your protein powder much more than your pre-workout, right?

Well, that means your protein powder is constantly being mixed around in the tub, making it much less likely to solidify. However, pre-workout aren't usually 'everyday' supplements. Instead, you'll just take a pre-workout when you need that 'kick'; this might not be everyday, unless you've become dependent on these products As a result, if you've not used your pre-workout for a couple of weeks, then open it up and give it a quick stir to keep it from turning into a solid block.

This should be one of the most common mistakes made by most lifters. You should never leave your pre-workout supplement in the car, especially on a hot day.

Because it'll increase the pre-workout powder's chances of drawing in as much moisture as possible - resulting in hard or clumpy pre-workout. Ultimately, if your pre-workout has turned clumpy or hard after leaving it in the car, then it wasn't a co-incidence. Don't do it!

You might not have known what that little packet was in your pre-workout container was there for and took it out. For whatever reason, if you've removed your silica gel packet from your pre-workout container, you've effectively increased your chances of having hard or clumpy pre-workout powder.

Because silica gel packets are literally designed to absorb moisture and keep food or powder dry. Right, so you've eaten your starter and now you want your main course. This is the section that you came here to read.

You're going to feel like it's Christmas too; instead of giving you one 'fix', we're going to give you numerous different solutions to help you revive your hard or clumpy pre-workout supplement - to make it usable again and save you from having to buy more products necessarily!

Don't take this as medical advice or anything like that, and ultimately you'll be trying any of these options at your own risk. We found this fix in numerous bodybuilding forums online. Almost everyone recommends you to throw your hard or clumpy pre-workout in your blender - pretty logical right?

Well, does it work? Yeah, it works! Our pre-workout was back to powder form after less than a minute in our blender. And we've actually fixed a few different pre-workouts using this method. So for us, this method is our 'go-to' option when fixing hard or clumpy pre-workout powder.

Of course, you'll be using your own blender at your own risk; we've heard of people breaking their blenders by trying this in rare occasions As a result, just make sure that you have an effective blender that'll seriously get the job done.

If you're not confident in your blender's ability to fix your concrete brick of pre-workout, then you might be interested in our other ultimate fixes.

If you don't have a blender or are worried that you're going to break your blender with your hard or clumpy pre-workout powder, then this is the fix for you. It's pretty self-explanatory. Grab a fork and start breaking up your powder until it looks like it should look. Or until it's loose enough for you to scoop out accurate servings from.

Before you start complaining, you might not be able to get your pre-workout looking like fine powder again. So you'll have to just settle for being happy with slightly clumpy pre-workout powder with this fork option.

We saw this idea in a bodybuilding forum too and we were pretty skeptical at first. But it actually works - it does take much more effort than the other 2 options though.

What do you do? Well, we began by adding enough water to fill your container, so the water level is just above the solid or clumpy powder. After that, we left our powder to dissolve in the water, adding more water when necessary we left it in our fridge during this process. Eventually, we were left with liquid pre-workout.

At this point, we grabbed our ice cube tray, filled that bad-boy up, and placed it in our freezer. Ultimately, you'll be left with pre-workout ice-cubes that you can chew before you go to the gym. But in all honesty, we can't completely recommend this option because it'll be hard to determine the exact serving size of each ice cube - so do this at your own risk Basically, if you've failed to really fix your pre-workout supplement and it's still really clumpy, then just grab a chunk and chew it; this was also quite a popular option in bodybuilding forums.

But the main issue with this is that you won't know the exact dosages or serving size you're consuming. So you might consume more caffeine or nutrient in your pre-workout than you want to.

So, we can't really recommend this option either. But it is a option - try this at your own risk! As we mentioned, many people remove the silica packets from their pre-workout containers.

This inevitably increases your chances of your pre-workout powder turning hard or clumpy. However, adding a slice of bread or some dry rice inside a small open plastic bag, inside your pre-workout container can help fix the issue; this is because the slice of bread or rice should draw the moisture away from the powder.

One thing that everyone should be doing is trying to prevent their pre-workout powder from turning hard or clumpy in the first place. A really popular option on bodybuilding forums is keeping pre-workout supplements in fridges.

This makes sense, because it'll keep your pre-workout powder cool and dry at all times; it's believed that your pre-workout powder draws in moisture when it's in warm environments.

After seeing this on forums, we've been keeping our pre-workout in our fridge since. And we can agree that it definitely helps! A great option is adding a second silica gel packet to your pre-workout container; this is if you have one spare, or you can buy them from Amazon for pretty cheap too.

Or if you don't want to buy some more silica gel packets, then just add some uncooked rice in an open bag into your pre-workout container instead. Either way, both options will help keep your pre-workout powder from absorbing excess moisture, which prevents it from turning hard or clumpy.

We mentioned earlier that leaving your pre-workout on your shelf for months increases its chances of turning hard or clumpy. So it should be common sense that using your pre-workout more frequently will help mix-it-up and prevent it from going 'bad'. Not only that, it'll make you buy fresh pre-workout supplements more frequently too, so you'll suffer from this problem much less.

Think about it; pre-workouts usually come in serving containers. So they're designed to be fully consumed in the space of months - not left on your shelf for 3 months!

If you haven't just skimmed through this whole article, then you should have learned some valuable information here. Ultimately, by saving your pre-workout powder from turning hard or clumpy, you're also saving yourself money too; no-one wants to replace their pre-workout with a new product just because it's gone hard.

On the one hand, some apply the term superfood to exotic plants like acai and goji berries, wheatgrass, chia seeds, and maca. On the other hand, others refer to healthy but boring staples like blueberries, oats, and almonds as superfoods.

So, do superfoods exist, or is it just a slick label applied to healthy foods of all kinds? Yes and no. On the one hand, compared to what the average Western diet, eating plenty of so-called superfoods will make a noticeable improvement in your health. What Is a Superfood? For example, supplement companies have been promoting wheatgrass and acai and goji berries for over a decade.

They applied the same formula to boring, everyday healthy staples like blueberries, kale, and dark chocolate. No problem! In other cases, some people also label normal, healthy foods as superfoods in order to encourage people to eat more of them.

While understandable, this has also led to the incorrect notion that some healthy foods are drastically healthier than others.

There is a shred of truth to the idea behind superfoods, though. For example, strawberries, oranges, and lemons contain more vitamin C per gram of weight than most other fruits.

Some foods also contain compounds that have unique health benefits. For example, broccoli is a good source of sulforaphane, which may have powerful anti-cancer properties and which may also negate some of the unhealthy chemicals produced from grilling meat.

For example, although strawberries, oranges, and lemons contain more vitamin C than most other fruits, almost every fruit contains large amounts of vitamin C—enough to help you reach the recommended daily value with only two to three servings. Likewise, although broccoli is a good source of sulforaphane, so are Brussels sprouts, cabbage, cauliflower, and other cruciferous vegetables.

That said, the idea of superfoods has become thoroughly entrenched in the fitness world, so we might as well look at some of the foods most often considered superfoods.

Superfood Fruits. Apples green-apples superfood Apples are rich in antioxidants and phytonutrients that fight free radicals. In one study, non-smoking women between the ages of 30 to 50 were randomly assigned one of three dietary supplements, adding three apples per day to their diets, three pears per day, or three oat cookies per day.

The fruit group lost a pound on average more than the oat group. Bananas bananas superfoods Bananas are one powerful fruit.

Blueberries blueberries superfood The deep blue color that comes from blueberries lets you know that they are rich in antioxidants that ward off free radicals. They can also be helpful for weight loss thanks to the combination of fiber and water found in blueberries, which reduces appetite.

I like to add blueberries to my smoothies, salads, or on top of my oatmeal. These tiny, bright berries help control appetite and blood sugar levels. They also contain a good chunk of fiber. Be careful not to go overboard, as all dried fruits are easier to overeat than their fresh counterparts.

One study examined 91 obese patients and split them into four groups. One group was given a placebo, one received grapefruit capsules, one had to drink grapefruit juice, and the last group ate fresh grapefruits.

The participants had to consume their allocated supplements three times a day before each meal over 12 weeks. The results?

The fresh grapefruit group lost the most weight, the grapefruit juice drinkers came in second place, and the capsule consumers fared better than the placebo takers. The reason for this is probably that the grapefruit eaters got more whole fiber, which generally helps control appetite better than plain juice.

Pears pears superfood Pears are incredible for controlling appetite. Since pears have an average of 5. Fiber has a number of health benefits including improving blood sugar levels, reducing appetite, and supporting proper digestion.

Pomegranate seeds pomegranate superfood This low-calorie snack option also packs a healthy dose of fiber, making it an ideal afternoon treat.

I like to buy containers of pomegranate seeds so all I have to do is sprinkle them over some greek yogurt. Superfood Veggies. Avocados avocados superfood Do you ever get that feeling after you eat that you could go for something else, despite having eaten a full meal already? I used to until I learned that adding half an avocado to your lunch could help prevent this issue from happening.

A study published in the Nutrition Journal on 26 healthy but overweight participants, asked them to either replace other foods with avocados or simply add avocado to their meals.

Twenty-eight percent even reported feeling satiated full as long as five hours later. I like to add half an avocado to my smoothies, sandwiches, or salads. Black beans black-beans superfood The combination of fiber and protein makes beans so healthy for you.

Not only will black beans keep you full, but they provide slow-release energy from complex carbs. I like to make black bean burritos using fresh salsa, avocados, and brown rice.

Broccoli broccoli superfood Instead of severely limiting your food intake, you can add more nutrients and cut calories simultaneously by eating broccoli. With broccoli I keep it simple and steam it as a side dish or use it in a stir fry.

I also like to cut it up raw for salads or hummus. Chiles chilies superfood Chiles are high in fiber, nutrients, and flavor, making them an ideal choice for many meals.

Garbanzo beans garbanzo-chickpeas superfood You may be familiar with garbanzo beans, or chickpeas, thanks to the rise in popularity of hummus, a ground up and seasoned version of chickpeas.

These tan colored beans are packed with soluble fiber to absorb water and help you feel full. Chickpeas are also nutrient dense and provide you with 7 grams of protein and 22 grams of complex carbohydrates. I prefer eating chickpeas in a cold salad or ground up as hummus.

Lentils lentils superfood Similar to beans, lentils are packed with protein. In fact, a single cup can contain as much as 18 grams of protein for just over calories. Not only does this significant amount of protein help you build lean muscle mass and control your hunger, but it will also help you cut calories.

Performance-goosting do you know Perforance-boosting superfoods support your body so Natural metabolic energy boosters can achieve the best possible performance? You can easily get the same effects Natural metabolic energy boosters regional PPerformance-boosting in a Flaxseed for skin conditions more planet-friendly Performance-boostkng. Keep reading for our advice on how to improve your performance and reach your training goals using regional superfoods. Native to Brazil, their many positive properties have made acai berries very popular with athletes. As well as being low carb and a source of slow-release energy thanks to their fiber and healthy fats, they also have a high antioxidant potential. This means that the antioxidants in acai berries are particularly good at protecting our cells.

Author: Kigam

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