10 of the best products for fitness. To achieve the ideal figure, you need to consider every piece of food that you put in your mouth. We listed the best products that can appear on your plate.
You – really what you eat. It’s true. And that’s why on some days you feel like creamy souffle, in others – like lean beef.
And, most likely, you know about it. That’s why, like everyone else, you are likely to try to eat right . But the truth is that this is simply not enough. Because if you overeat of apples, bananas and salads, you may be able to eat healthy foods , but it would be irrational.
In order to achieve the physique you dream (huge arms and hard as a rock, the press, thought with lightning speed and unquenchable libido), it is necessary to take into account every bite of food you put in your mouth. This means that you need to build your diet based on the most powerful, nutrient-rich, fighting diseases, muscle-forming food.
But where do you start? And what products are absolutely perfect for fitness nutrition? We not only tell you which products are included in this list, but how many of each product you need on a weekly basis. So read on to see how you can make the appropriate fitness diet.
- 163 calories per 85 gram portion
- Eat 3-4 servings per week
The beef is not only a large amount of amino acids needed to build muscle, it is also rich in iron and zinc, which help blood circulation. In fact, beef so rich in nutrients that portion of weight 85 grams contains more than 10% of the recommended daily intake of nutrients, including proteins, vitamins B6 and B12, selenium, phosphorous, niacin and riboflavin. Worried about fat? Do not. Beef today contains 20% less fat than it was ten years ago.
Whole wheat bread
- 140 calories per 2 slices
- Eat 6 slices per week
White flour is not only robs you of fiber and protein, it is also incredibly quickly digested in the body, giving you a quick burst of energy, which is also rapidly cease to have effect. Over time, these peaks in the development of insulin wears out the body, damaging cells and develop redundant storage of fat. So why would you never eat white bread?
Even if you reduce the amount of carbohydrates in your diet yet still have a place for the complex whole grains. You have the feeling of fullness lasts longer, and you get a steady energy as long as possible. Just make sure you buy something that claims to be whole grains. Products can only be brown because they are colored with molasses. Instead of buying on the basis of color, check the list of ingredients. True whole grain products are those that contain 100% whole wheat or whole grain listed as the first ingredient on the package.
- Per serving 82 calories, weighing 14 grams
- Eat 3 servings per week
With its high content of protein, fiber and vitamin E, almonds are great for your heart, digestive system and skin. Although it also has healthy unsaturated fats, some athletes avoid almonds because of the large amount of calories. But this is a mistake. Gari Freyzer, Ph.D., professor of medicine at Loma Linda University in California, studied people who added 60 grams of almonds in your diet regularly. It turns out they did not have significant changes in weight. “Because nuts are solid foods, it seems that even such a significant amount of calories is never absorbed into the body,” – he says.
To include more almonds in your diet, try to keep a bag of dry roasted and lightly seasoned with nuts in a drawer of the desktop and snack to them, not run to the vending machine. You can also add the almond oil in a cocktail or use it instead of peanut butter to make a sandwich.
- 154 calories per cup
- Eat 3 servings per day
Yogurt has all the benefits of milk and active cultures, which increases the amount of bacteria-fighting microbes along your intestinal walls. This helps to prevent disease. Studies show that people who eat this product, rarely catch a cold. Like milk, yogurt contains calcium, which not only speeds up the fat burning, but also helps you feel full, which makes it an ideal food for weight loss. Just be careful: most yogurts are produced with the addition of sugar and corn syrup with fructose.
- 7 calories per cup
- Eat 2-3 servings per week
What buttoned nutritionists have in common with happy sailors from the cartoons? They all love spinach! And no wonder. One serving of greens contains fiber, calcium, and almost the entire daily recommended dose of beta-carotene, a nutrient that is vital for the immune system, health , good vision.
- 31 calories per cup
- Eat 2-3 servings of a half cup per week
This fleshy foliage should be at the top of the list when it comes to vegetables. It is rich in essential iron stores, calcium, fiber and vitamin C, which has beneficial effects on the cardiovascular system, bones and fight colds. Are you afraid of broccoli? Get used to it gradually: add it to the stew, pizza, or use the raw pieces, dipped them in a favorite sauce.
- 83 calories per cup
- Eat 4 servings per week
Yes, it’s true that tomatoes were called “love apples”, and they had a reputation as a powerful aphrodisiac. But knowing this does not have anything to do with why we chose the tomato as the best product for sexual health. Rather, the tomatoes have a place on our list, and its relatively high position in the whole of one nutrient: lycopene.
This powerful antioxidant that comes from the pigment which gives tomatoes their red color, may actually help fight a number of diseases and ailments, the most important for men, such as prostate cancer. Numerous studies have shown that men who include tomatoes, and products based on them in their diet are less likely to develop prostate disease than men who rarely eat such foods. And the good news for the ever-busy people: tomatoes – this rare product that is more nutritious when cooked than raw.
- 148 calories in half a cup
- Eat 3-4 servings per week
When it comes to breakfast in the morning, there is nothing better than a bowl of oatmeal, which will boost your energy levels and give you the fuel recharge for a few hours. Oatmeal is also rich in zinc, struggling with stress and improve immunity.
If that was not enough to convince you to put a bowl of oatmeal in the microwave, keep in mind that oatmeal can also contribute to weight loss and reduce the risk of heart disease. Oatmeal has a high level of soluble fiber, which protects the heart and arteries by capture and expulsion of cholesterol, lowering its level on 30 indicators, or even more.
However, the best option oatmeal may not be the most comfortable. Those flavored portioned packages that are flooding the aisles in grocery stores, often prepared with sugar, and therefore include the extra calories. Instead, buy a big box of oatmeal and add fruit themselves and non-nutritive sweeteners, if you need them.
- 41 calories per half cup
- Eat 1-2 cups per week
Of all the fruits that you can eat blueberries is the absolute leader. If you eat them raw, throw fruit into mush, add in a fruit salad or a cocktail as blueberries contain more fiber, vitamins and minerals, 30 grams, than any other fruit. Chief among these nutrients are antioxidants that fight free radicals. Free radicals, whose number grows as you grow older, traveling all over your body, damaging cells, causing illness and signs of premature aging. A blueberry uses all his strength to stop their action.
Need another reason to eat blueberries? How about your memory? The same antioxidants that fight disease, are also effective in helping maintain healthy connections between brain cells and the nervous system, providing a clear, quick thinking and excellent memory.
- 121 calories per serving, weighing 85 grams
- Eat 3-4 servings per week
Salmon is at the top of the list for a number of reasons, but the most important is that the salmon is really rich in omega-3. These fatty acids slow the deterioration of memory with age and improve heart health by regulating the heart rhythm and maintain the arteries and veins in the flexible state and without plaques. While saturated fat intake leads to obesity polyunsaturated fatty acids in fish seems to prevent the development of the disease, according to a study published in “Clinical Science” magazine.