This fruit is honored by athletes and supporters of a healthy lifestyle. Many nutritional systems suggest using a banana as a healthy snack. Eating bananas before a workout in their effect is equivalent to sports energy drinks, they contain a lot of light carbohydrates to saturate the body. The benefits of bananas are due to their high potassium content, it is this trace element that is responsible for the body's endurance. Potassium is also needed after exercise, as it is eliminated from the body in sweat. With a deficiency of potassium, the body cannot create reserves of glycogen, which is intensively consumed during exercise. Without potassium, muscles will not be able to contract properly, and after training, this element protects muscle cells from catabolism, that is, destruction. When choosing bananas, remember that potassium is only found in ripe fruits. Unripe bananas should be left at room temperature for several days until black dots appear on their skins.
Even the ancient Aztecs recognized the benefits that chia seeds bring, they ate them before hunting, battles and long transitions, so as not to feel tired at an important moment. Chia seeds really bring endurance and strength, tiny seeds contain a huge amount of proteins, carbohydrates, fiber, calcium, omega-3 and omega-6 fatty acids. Chia seeds contain five times more calcium than milk. The human body assimilates the seeds of the annual herb chia well, receives energy from them for a long time. Another beneficial property of chia seeds is to stabilize blood sugar levels, that is, their use counteracts overeating and obesity.
If you eat a serving of oatmeal a couple of hours before your workout, you will get fullness and enough energy until the very end of your workout. Oats provide the body with slow carbohydrates that provide energy, but do not cause spikes in blood sugar levels, they are high in vitamin B. Eating oatmeal is a great way to fight fatigue, and the magnesium and manganese present in it improve metabolism.
Quinoa is a plant seed that is classified as a cereal because of the similar preparation method. No other cereal contains such a huge amount of protein as quinoa, it is a very valuable protein, it contains all eight essential amino acids, which is not typical for plant-based products. Quinoa seeds are unique, the product itself is low in calories, but at the same time it gives the body a long-lasting feeling of fullness, iron, magnesium, manganese and B vitamins to increase endurance. The cooking time for cereals is only a quarter of an hour, which is convenient for people with a busy life.
Familiar to everyone, beets demonstrate a unique way to increase the body's endurance. Beets contain nitrate, when consumed, the body begins to absorb more oxygen and less fatigue during training. In the professional sports industry, beets are considered legal doping, and many athletes drink beet juice all the time. Beets are very high in potassium and antioxidants, so they should be present in every person's diet.
Coconut oil can be consumed even by those who are on a diet, despite the fact that the product is incredibly high in calories, there are more than 150 calories in one tablespoon of oil. The fact is that saturated fatty acids are instantly converted into energy, and not deposited in the form of fat cells.
The main qualities of coconut oil are to improve metabolism, increase calorie consumption and decrease appetite, as well as increase the efficiency and endurance of the body.
Coconut oil does not cause a sharp increase in blood sugar, it improves immunity, makes the skin healthy and beautiful. Coconut oil can be consumed separately from meals, a spoonful on an empty stomach no more than three times a day, it can be added to dishes, for example, to breakfast cereals, or to drinks to naturally sweeten them.
Sweet potatoes are one of the best sources of carbohydrates, they improve physical fitness despite being a starchy food. Eating sweet potatoes before workout significantly increases endurance, and if this root vegetable is present in your diet all the time, it will work great on strengthening the immune system. Sweet potatoes are rich in vitamins C and D, magnesium, iron, manganese and calcium and can be oven baked as a healthy alternative to French fries, and can also be mashed.
Athletes choose cherries as a source of potassium for muscle endurance and as a source of antioxidants that accelerate muscle recovery after exercise. Cherry has an interesting property, it does not allow fats from food to be converted into fat cells of the body, actively removes toxins from the body, contributing to its natural cleansing. Cherries should be present in the diet in any form - fresh, dried or juiced, 100 grams of cherries contain only 52 calories.
Adding spinach to juices or smoothies can solve the problem of lack of strength and reduced stamina. High fatigue is the result of iron deficiency, which is abundant in spinach. Iron accelerates the work of hemoglobin, which delivers oxygen to tissue cells, metabolism improves, like a person's well-being. Spinach is high in protein and low in calories, with only 22 calories per 100 grams.
Pomegranates are low in calories and very high in antioxidants; they are dozens of times more of them than in the famous blueberries. It follows that the pomegranate will perfectly recuperate after class. Eating pomegranates will also be equally beneficial before training, a large amount of iron and potassium will provide the muscles with an impressive supply of energy.