The sporting performance is directly related to what we eat. Besides the food being our fuel, they also help to prevent or cure injuries. Without good nutrition, earnings stagnate and performance is seriously compromised!
In weight, preferably choose foods with the following characteristics:
Low glycemic index (GI): the low – GI foods are those that release slowly and gradually the energy contained in them, thus preventing insulin spikes in blood and fat accumulation.
High protein: protein is responsible for providing the necessary amino acids for the maintenance of lean body mass and promote muscle growth.
Good fats: Unsaturated fats and rich in omega 3, 6 and 9 are essential for the proper functioning of the body and help in fat loss.
Foods with fiber: the fibers provide a good bowel function and promote satiety, slowing the hunger and avoid excessive drinking or eating food out of hours.
The chickpeas can be helpful in reducing the risk of cardiovascular disease, as it promotes the reduction of bad cholesterol (LDL) in the blood. The fat is present in small quantities, but the chickpeas have important nutritional content of good fats such as omega 6 and 9. The chickpeas carbohydrate has a low glycemic index, which is good for people with diabetes and activities of practitioners physical.
The tofu concentrates a good dose of calcium and protein, protecting bones and promoting the necessary conditions in relation to the demand for amino acids for the growth of muscles. It is also rich in B vitamins, iron and magnesium. This mineral last acts in the metabolism of protein, carbohydrate, fat and prevents cravings for sweets.
The soy cheese is perfect for those who want to gain muscle and for those who want to lose weight without starving!
FLOUR WHITE BEAN
It has an excellent combination of carbohydrates with low glycemic index and protein. Its promise flour promotes weight loss and reduce blood sugar levels, as this bean protein that inhibits the absorption of glucose from the body is important for the control of diabetes.
Being a good source of protein and fiber, this seed gives feeling of satiety for a longer time and facilitates intestinal transit. By adding chia in the feed, digestive process becomes slower, while avoiding the sensation of hunger immediately following consumption. The chia is also rich in omega 3 and calcium.
Quinoa is a food of high biological value, that is, has all the essential amino acids that our body to function properly. It can be used on grains for preparation of hot dishes and salads or flakes, as a great way to boost your shake pre / post workout and can also be consumed with fruit.
Oats is a cereal with increased protein concentration (20%) and also contains vitamin B5 which assists in the metabolism of various nutrients, hormones and antibody production.
Oats has fibers which delay gastric emptying, providing increased satiety time and increase the volume of the stool, body by decreasing the absorption of cholesterol. This reduces the formation of fat plaques that cause heart disease.
The large property of this food is in the low glycemic index. It contains fibers which are able to give a greater feeling of satiety. Sweet potato has a high rate of vitamin A, which acts as an antioxidant and acts in the maintenance of bone, epithelial tissue and the immune system. It is also rich in B-complex vitamins and minerals such as calcium, iron, potassium and phosphorus.
RED OR BLACK RICE
Rice is an excellent source of carbohydrates. The red or black versions are even better because they have more protein and fiber, which ensure better bowel function, improve glucose uptake and cholesterol, diabetes prevention and reducing the accumulation of fat in the arteries.
The seed has vitamin E, which prevents degenerative diseases and premature aging. It is also composed of anticancer and antioxidant, and fatty acids (omega 3, 6 and 9), fighting cardiovascular diseases and bad cholesterol. Flaxseed oil is not only an important ally to lose weight, but also, it is important for overall health.
Rich in polyunsaturated and monounsaturated fatty acids, the safflower oil has the property of promoting satiety stimuli to increase the leptin hormone-resistant obese. It contains omega 6 and linoleic acid, which protect against cancer, formation of cholesterol plaque in the arteries and type 2 diabetes.
Evening primrose seed oil contains gamma-linoleic acid (GLA), vital to relieve inflammation and strengthen the immune system. It also helps to keep the blood flowing freely, reduces high blood pressure, plays an important role in breast cancer reduction, and reduce high cholesterol. GLA also helps energy to the body and supplies the structural fats present in the brain, muscles, bone marrow and cell membranes.
For its antioxidant potential, prevents aging and accelerates muscle recovery process. Green tea can act beneficially in some diseases such as diabetes, heart disease, viral infections, inflammation in degenerative diseases and even cancer. Studies show us that the ideal is to eat the tea leaves.
Consuming goji berry regularly can improve mood and blood pressure. It helps control cholesterol and believe me, it is used even in the treatment of sexual impotence! All this because the goji berry is extremely rich in amino acids, vitamins, minerals and antioxidants. The fruit also highlights the high concentration of vitamins: contains 2500 mg of vitamin C per 100 grams of food. They are also rich in vitamins B1, B2 and B6, and vitamin E.
The green coffee beans can help you lose weight in a relatively short period of time combined with healthy eating and exercise. The daily intake of coffee capsules helped a group of overweight and obese to lose weight in a period of six months. The effect of the grains is due to a substance called chromogenic acid present in more not roasted coffee beans.
Mace, Ginseng or the Andes is a plant native cruciferous of the Peruvian Andes Mountains. It has been used since the time of the Incas as a tonic able to increase physical capacity and maintain a healthy body, but gained fame as a stimulant of libido. Furthermore, mace root is able to increase energy and vitality, improve physical and mental performance, maintain a good organic balance and helps restore the energy of the exhausted body.
The vegan diet aimed at better muscle performance contains much of these foods. In practice, we realize that the sweet potatoes and oats are always present both in lean mass gain phase and in the weight loss phase of physically active. The various proteins are interesting to always have the greatest diversity of amino acids. The use of functional foods to speed up metabolism is always interesting when combined with the guidelines of your nutritionist and physical activities.