You slept well all night, but in the afternoon an irresistible drowsiness rolls over you. The coffee doesn't help either! But right after work, you still have to do a hard workout in the gym! Where is the exit? It turns out that you need to look for it in your kitchen!
Weight training activates hormonal secretion. In particular, the production of insulin and other hormones associated with digestion. As a result, the digestion process goes to full strength, but at the same time it has an offensive “side effect” - it takes energy from the brain. In addition, with an excess of insulin, glucose leaves the blood too quickly. As a result, the brain and nervous system do not receive their main "fuel". The result is an irresistible desire to fall asleep ... To always be in shape, you should meticulously select products for your table. Some of them are "dangerous". They "take away" energy. You want the opposite effect. Products should "charge" you!
APPLES
These common fruits are very rich in quercetin. It exhibits the properties of a vitamin, antioxidant, decongestant, anti-inflammatory and antispasmodic. In general, the athlete is much more important than another, truly miraculous effect of quercetin. It interferes with the work of muscle cells and makes them produce more energy! Scientists gave college students apples for a week, and they all noticed a noticeable decrease in fatigue after training. Recovery speed has also increased.
» Tip: Eat a couple of apples before your workout and you'll be surprised how much easier it becomes for you to train. Just do not try to peel apples! The peel contains the most quercetin!
bananas
Bananas are good because they contain two types of carbohydrates at once - “fast” and “slow”. Therefore, bananas are useful to eat before and after training. In addition, this fruit has a lot of potassium, on which the strength of muscle contraction depends. But this is not at all the potassium from which “dead” pharmaceutical tablets are made. Bananas contain potassium in a bioactive form, which is absorbed in an uncommonly better way and is welcomed by all cells of the body.
» Tip: Don't forget to grind a banana in a blender and add it to your pre- and post-workout protein shake.
BEEF
It is generally accepted that beef is a heavy food, however, contrary to expectations, it clearly adds strength. Nutritionists explain this by the presence of bioactive iron in beef. Iron has a positive effect on the ability of the blood to accumulate oxygen. The rest is clear without further explanation: the more oxygen in the body, the higher its tone. Plus, beef contains natural "energy" such as creatine, B vitamins and zinc.
» Tip: Buy fresh, grass-fed beef. There are twice as many CLA fats. Don't buy frozen meat. In the refrigerator, such meat loses up to 50% of moisture, and therefore a steak from such beef looks like a soldier's sole.
SHELLS
Oysters, octopus and squid, as well as the inhabitants of bivalve shells, marine and freshwater, have been on the human menu for centuries. The key to such a love of food, which sometimes looks very unappetizing, is simple: shellfish noticeably add strength. Scientists who studied this phenomenon came to the conclusion that the reason lies in the “energy” vitamin B12, which is very abundant in shellfish. Moreover, in a bioactive form, which is absorbed in an uncommonly better way. This vitamin stimulates the work of the cerebral cortex. In addition, shellfish contain a lot of tyrosine. Tyrosine increases the production of the hormone norepinephrine, an action that is similar to the action of adrenaline in the body.
» Tip: Freezing does little harm to clams, so don't be afraid to buy frozen "sea mix". Cook according to instructions and add to pasta or rice. It is useful from time to time to eat a portion of shrimp at night. They contain a lot of zinc, which will help the nightly secretion of testosterone.
COFFEE
Caffeine is a popular stimulant, however, be aware that a cup of coffee also contains substances that have a relaxing effect on the muscles. This is what explains the cases of habit to coffee. Many nervous and sensitive natures feel paradoxical relaxation from an invigorating drink. It is contraindicated before training, so you need to replace coffee with a couple of tablets of pure caffeine. He will not only lead the psyche, but also increase strength. Moreover, the latter has been proven by numerous scientific experiments. Even mature strength athletes under the influence of caffeine increase their performance by 1-2 extra repetitions.
» Tip: If you drink coffee, you should not add cream and sugar to the cup, except perhaps low-fat milk. Take 200-400mg caffeine tablets an hour before your workout.
CHICKEN EGGS
They contain leucine, which is not only a key element in protein synthesis, but also responsible for energy production during resistance exercise. In addition, eggs contain many B vitamins, which stimulate energy production in the cells of the body. It is also good that the protein of chicken eggs, mixing in the stomach with carbohydrates, slows down their absorption. Due to this, a meal that includes an omelette or scrambled eggs guarantees a stable blood sugar level.
» Tip: Eat 2-4 whole eggs for breakfast. This will help you keep your energy levels high.
HONEY
Honey should be added to a post-workout protein shake. It contains the type of sugar that the liver best converts into glycogen. It is worth recalling that of the 24 trace elements that are contained in our blood, 22 can be found in honey. Among them, there are those that are directly responsible for energy, in particular, iron, calcium and phosphorus.
» Tip: After your workout, add a tablespoon of honey to your protein shake or dissolve in a glass of cool water and drink.
OATMEAL
Oatmeal is recommended for breakfast, but it is not for everyone. Some people, and often children with so-called. "congenital weakness" of the liver, oatmeal in the morning can even provoke cirrhosis. Especially for those who live in poor environmental conditions. The useful property of oatmeal to actively interfere with the functioning of the liver and stimulate the production of liver enzymes will play a bad role in this case. Whatever it was, but a serving of oatmeal should also be eaten 3 hours before training. According to science, this increases endurance and fat oxidation during strength and aerobic exercise.
» Tip: Add a scoop of casein to your morning oatmeal, as well as apple and banana slices. This will not only make the dish tastier, but also ensure high activity in the morning.
PUMPKIN SEEDS
These seeds are very high in magnesium. This trace element is actively involved in metabolism, in particular, enhances protein synthesis and energy production in cells. As scientists have established, magnesium deficiency is guaranteed to reduce muscle strength and endurance. It would seem that magnesium tablets can be bought at a pharmacy. However, pills cannot be compared with “live” magnesium. In addition, seeds contain many other natural compounds that help magnesium to absorb.
» Tip: The seeds should be roasted well. Then they can be crumbled into oatmeal and added to vegetable salads.
WILD RICE
There is no better side dish for meat and fish than rice. However, white rice is not suitable for an athlete. It is cleared of cereal shells, which contain insoluble fiber. Instead of such rice, one should consume unpeeled wild (or brown) rice. Fiber inhibits the digestion of starch and helps you last longer after eating.
» Tip: Don't soak the rice for too long. In the process of soaking in rice, negative enzymatic processes begin that make this product hazardous to health.
WALNUTS
These nuts contain omega 3 fats, which our body immediately uses for energy needs and therefore does not store under the skin. Nuts give a real increase in strength, because in addition they inhibit the absorption of carbohydrates. Walnuts are good to eat at night to slow down digestion and keep your muscles from starving during a long night's sleep. Walnuts should be taken throughout the day. This will give a noticeable increase in daily tone. » Tip: Chop walnuts freely into oatmeal and vegetable salads.
MATE
The invigorating effect of Argentine mate tea is less than that of coffee, since a cup of mate contains 85 mg of caffeine versus 135 mg in a cup of coffee. However, along the way, the mat contains theobromine and theophylline, known stimulants of the psyche. They act on the brain in a different way than caffeine, but interact with it synergistically. As a result, mate really increases energy. » Tip: The unusual taste of mate can be easily masked by adding a slice of fresh lemon to it.
