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10 Best fitness foods

which you can find easily in your kitchen and cook easily rather than that fancy food which is you are searching for all around.



✔Banana

Bananas are the perfect fitness food: compact, unfussy, soft to chew, and packed with nutrients. Don't be too quick to bin the peel, however - Taiwanese nutritionists found the peel is not only packed with even more potassium but mood-boosting serotonin and eye-protecting lutein, too. Try the whole banana - peel and all - in a smoothie.

Fitness benefits:

Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate, which makes them brilliant for refuelling before, during or after a workout. They're also packed with potassium, which may help with muscle cramps during exercise.

✔Milk

With hydrating water, muscle-healing protein, refuelling sugar and bone-healthy calcium in every glass, milk are great for those upping their activity levels. A warm glass around bedtime may also help you drift off and get the rest you need, thanks to its slow-digesting casein proteins and ability to boost sleep-inducing serotonin and melatonin.

Fitness benefits:

Chocolate milk is an age-old favourite for endurance athletes. It might sound unhealthy, but it works because it contains the two essential ingredients you need after a workout: carbs to give energy and protein to repair muscles. A homemade fruit milkshake or fruit smoothie does the same job.

✔Tomato

As well as being loaded with vitamin C, tomatoes contain a powerful antioxidant called lycopene, which gives the fruit their lovely letterbox-red colour. Lycopene has been making headlines for a few years now as a powerful nutrient to help prevent prostate cancer in men.

Fitness benefits:

Tomatoes may also help with a weight-loss programme: the fruit has been linked with natural weight loss hormones in the body such as leptin, a type of protein which helps to regulate metabolic rate and appetite.

✔whole grains

People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains are important sources of many nutrients, including fibre, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium).

Fitness Benefits:

Consuming foods rich in fibre, such as whole grains, as part of overall healthy eating, reduces the risk of coronary heart disease and may reduce constipation. High-fibre foods such as whole grains help provide a feeling of fullness with fewer calories. Selecting whole grains for at least half your daily servings may help maintain your weight. Incorporate whole grains into your healthy-eating plan by adding a whole wheat bagel or toast to breakfast, a sandwich on whole-wheat bread at lunch or whole wheat pasta with dinner.

✔Carrot

The carrot is a root vegetable often claimed to be the perfect health food.

It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants.

Fitness Benefits:

They also have a number of health benefits. They’re weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.

Carrots are found in many colours, including yellow, white, orange, red, and purple.

Orange carrots get their bright colour from beta carotene, an antioxidant that your body converts into vitamin A.

✔Dry fruits

High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them a great energy booster. You'll also get a dose of fibre, potassium, phytonutrients, vitamins and minerals with every mouthful.

Fitness benefits:

If you can't stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy. Aim for one or two servings before a race and two to three servings for every hour of running (one serving is roughly three dried figs). As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!

✔spinach

Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.

Fitness Benefits:

The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health, as well as supplying minerals and vitamins that can provide a range of different.

✔Lentils

They’re packed with B vitamins, magnesium, zinc and potassium.

Lentils are made up of over 25% protein, which makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.

Though different types of lentils may vary slightly in their nutrient contents, one cup of cooked lentils generally.

Fitness Benefits:

Lentils are high in fibre, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function.

Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases, such as heart disease and type 2 diabetes.

✔Oats

High in fibres, minerals and calories.

Fitness benefits:

The possible health benefits of oats include: reducing the risk of coronary artery disease, lowering levels of cholesterol, and reducing one's risk of colorectal cancer.

The possible health benefits of oats include: reducing the risk of coronary artery disease, lowering levels of cholesterol, and reducing one's risk of colorectal cancer.

✔Dark chocolate

Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits.

Fitness Benefits:

Chocolate comes from cacao, which is a plant with high levels of minerals and antioxidants. Commercial milk chocolate contains cocoa butter, sugar, milk, and small quantities of cacao. In contrast, dark chocolate has much larger amounts of cacao and less sugar than milk chocolate.

Bhargavi

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Suggestions offered by doctors on BabyChakra are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by BabyChakra is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.

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