How many times have we heard...“You are what you eat”? I would like to put a different spin on this…“Your recovery time and ability to train effectively is determined by what you eat”. Do you want to train harder? Do want to feel the wicked pump when you are pushing it? Do you want to run 4 miles and feel like doing it again the next day? Maybe it is time to re-evaluate your diet. Here are 7 power-packed foods that will help shorten your recovery time and build lean muscle mass.
Tomatoes. Do you wasn’t a faster “recovery”? Make the lowly tomato your best friend and you could potentially up your chances of staying healthy and recovering faster. They’re loaded with vitamins, minerals, fiber, and phytonutrients. And because they’re particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.
Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia. Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation. Of course, all this muscle-building power won’t show up as a six-pack if you’re not careful about how the fish is prepared. Watch out for calorie bombs like deli tuna salad and deep-fried fish.
Açai Berry. What look like ordinary small, purple berries are actually one of the best superfoods in the world. Açai berries contain one of the highest concentration of antioxidants of any known food, along with fiber, iron, amino acids, and healthy omega fatty acids. Add them to your diet in the form of juice or pulp and you can expect a load of benefits, including increased energy, faster recovery rate, boosted immune system, stabilized blood sugar levels, and more. The key here is to make sure that the type of Acai you are consuming is not one of those drinks loaded with sugar, otherwise you are defeating the purpose. Note to reader and self…avoid all types of ‘Refined Sugars” and anything that says “High Fructose Corn Syrup”, “Corn Syrup”, or “High Fructose”. They are some of the worst thing that you can consume.
Dark Green Leafy Vegetables. Breaking news: Popeye was right about eating spinach. Especially if you want to build muscle FAST. The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with heavy training or exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach should be high on your list.
Blueberries. One of my favorites…I eat them every day. This miniature superfruit is chock-full of nutrients and antioxidants. So if you’re involved in strenuous activity, a daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.
Eggs. When you’re trying to add muscle, protein is as important as any dumbbell or training buddy. Most important, you want increased “clean calories” from whole, natural, unprocessed foods—like eggs. Eggs are one of the most perfect proteins for growing lean muscle. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein. Now that’s a deal. If you have high cholesterol or a family history of heart disease, I recommend avoiding the egg yolks as much as possible.
Green Tea. If you’re working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system and increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure–reducing benefits.
Modifying your diet to incorporate substantial amounts of these foods will not only empower you to train harder, your health will improve as well…a winning combination. The time is now! Contact me for more information and stay tuned as we explore how supplements can make a significant difference in your health as well…Empowering!
