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! The scientists gave apples to college students for a week, and they all noticed a noticeable reduction 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 much better 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 into oatmeal and vegetable salads without restriction.
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.
The foods we eat every day are not only a way to satisfy hunger and thirst, but also a source of strength and energy. It is with food that substances that give energy enter our body.
for the normal functioning of organs, and increase our ability to endure physical and emotional stress.
Each person needs a certain amount of energy to maintain his body in good shape.
And it depends on the following factors:
To maintain the required amount of vital energy, you need to eat the right food, which, due to its composition, will saturate the body with useful substances and give strength. To choose such food products, first of all, it is necessary to understand which substances are the most useful for us and without which elements a person can feel tired even after a long rest.
The energy that enters the human body with food is measured in kilocalories and is determined depending on the content of proteins, fats and carbohydrates in the product. So, carbohydrates and proteins release a little more than 4 kcal / g, and fats - a little more than 9 kcal / g.
However, in addition to direct energy, expressed in calories, many vitamins and macronutrients give us vitality. Due to the beneficial effect on the work of internal organs, they ensure the normal functioning of the whole organism as a whole and the availability of forces to carry out any type of activity.
These main substances include the following:
In nature, there are a lot of substances and useful elements that directly or indirectly saturate our body with the necessary energy and give vitality. Their main source is food, the most useful of which are listed in our table. Save to bookmarks to always know how to quickly replenish your energy supply!
Top 20 Energy Foods:
In addition to foods that give us strength and energy, there are those whose use has the opposite effect. Due to the content of toxic or harmful substances and the large number of food additives there are difficulties in digestion and splitting, which provokes not only heaviness in the stomach, but also gives a feeling of general weakness and lethargy.
Remember the foods that take away your energy:
Drawing strength and energy from the food you eat, do not forget to include in your diet as many healthy foods as possible that give not only a feeling of satiety, but also benefit.
Try to reduce or completely eliminate food that is harmful to us - and then your body will surely work at full strength, ensuring health for many years!
Products that give and take energy.
There are products after which it is easy: to walk, do business, think... And there are those that seem to take away your energy... The choice is yours!
Energy-consuming foods are called "tamasic" foods in Ayurveda. Foods in this category are either difficult to digest or contain fatigue-producing toxins.
Red meat (beef, pork, veal). Try to eliminate red meat from your diet altogether. Start by reducing the number of dishes containing pork, beef, veal, replacing them with fish, poultry, and vegetables.
Old and fermented foods (aged and sour cheeses, pickled and smoked foods). These products have undergone lengthy processing, during which life was killed in them; in turn, they suppress, kill the vital energy in our body. Try to avoid or at least cut back on them - especially aged cheeses like Swiss and cheddar.
Potatoes and other root vegetables
(exceptions are carrots and beets). In Ayurveda, it is believed that fruits that grow above the ground and are open to the sun carry much more energy with them than those that ripen underground. Tamasic foods also include onions, garlic and mushrooms.
Refined sugar, alcohol, coffee.
The listed products give a quick rise in energy, which will certainly give way to fatigue. If you want to eat sugar, choose raw sugar - it is an excellent natural delicacy. It is better to give up alcohol altogether, and reduce coffee consumption to a minimum: no more than one cup a day. But it is much more useful to drink herbal teas.
Chemical additives, and genetically modified foods.
Their use leads to irreversible consequences in the immune system, inhibition of reproductive functions, as well as to the complete degradation of the human mind.
Products that bring energy
In Ayurveda, foods that give energy to a person are called "sattvic". They should be included in the daily diet of every person - only such food can make us healthy.
Fresh fruits, vegetables, berries. However, "fresh" does not mean "raw". Raw vegetables are difficult to digest: the beneficial minerals and vitamins found in them are not absorbed in the best way. The diet should include both raw and thermally processed (boiled or baked) vegetables.
Dairy. Whole milk (boiled) is considered one of the valuable products in Ayurveda: by increasing the body's ability to absorb milk, you discover a new source of energy and endurance. Another source of energy is ghee (you can make your own or buy it in a store).
Wheat and wheat products, these include not only whole grain cereals, but also breads and pastas made from durum wheat.
Honey gives us energy for a long period. The most valuable "concentrate" of the sun's rays! One or two tablespoons of honey, taken with or without water at the time of hidden hunger, contribute to its immediate elimination and maintaining a normal level of performance for the whole working day.
Grapes, dates, figs, almonds. These products will perfectly replace cakes and sweets for us.
Olive oil. Choose unrefined cold-pressed oils: only they retain useful substances.
Legumes (beans, peas, lentils). Green pods of asparagus beans are very useful. From them you can cook many delicious and healthy dishes.
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7 foods that give us energy We eat what we eat, and our diet is largely responsible for our success and mood. If fatigue overcomes, then it's time to review the daily menu.
Blacklisted Foods Experts in Ayurveda (the ancient science of healthy living) and modern nutritionists recommend removing these foods from your diet for at least two weeks.
One of the energy-consuming foods is potatoes.
To get rid of chronic fatigue - limit potato dishes in the daily menu to a minimum.
* Food from the refrigerator.
After 4-5 hours, cooked food loses its beneficial properties and already begins to contribute to the formation of toxins in the body. For example, the shelf life of already cut lettuce is approximately 30-40 minutes.
* Reheated food.
It also reduces the energy level in the body and also contributes to your chronic fatigue.
* Products that have undergone long-term heat treatment (these are sauces, store-bought milk, juices), as well as pickled products, smoked meats, canned food, aged cheeses. During long-term processing, vital energy gradually leaves them and in the process of our digestion, they will take energy from us.
Foods that give energy that we eat at home. It has always been believed that the source of energy that comes to us with food is the sun, in this case
It turns out that cereals, fruits and vegetables are powered by solar energy. Eating fresh vegetables - we get solar energy, while forgetting about fatigue. Among the most energy-yielding foods: nuts (seeds), yogurt, beans, oatmeal, spinach, carrots, bananas.
* Nuts (or seeds) contribute to the intake of magnesium, which helps us cope with muscle fatigue. There is also a lot of protein in nuts and seeds - this is the main supplier of energy to cells. But do not forget also that nuts (seeds) are very high in calories.
* Yoghurt (natural) - a source of bifidobacteria, which are the main pillars of immunity and good mood. In addition, yogurt is an excellent dietary product that starts the digestive system.
* Beans (lentils, peas, beans) - they contain a whole storehouse of useful substances: iron, protein, thiamine, manganese, phosphorus. Bean dishes will help you forget about the usual lethargy and drowsiness.
* Spinach is an excellent source of vitamin C and iron, which play a critical role in combating fatigue.
* Carrots contain vitamins of groups B, PP, K, C, E, it is also rich in carotene - this is a substance that in the human body is converted into energy-filling vitamin A. Eat a tablespoon of carrots on an empty stomach with one spoonful of germinated seeds and a couple of drops of olive oil or yogurt.
* Oatmeal is a rich source of thiamine, the lack of which leads to feelings of fatigue and loss of appetite.
* Banana is just a storehouse of energy. Not a single plant product can energize the body for such a long time (as much as 45 - 60 minutes) like a banana. At the same time, the calories that it contains are easily digestible carbohydrates - fructose, sucrose and glucose.
Everything you eat directly affects the health of your body and your condition every day. The foods you eat can give you a boost of energy for the whole day, but they can also deprive you of it. In order for vigor in your body to be constant, you need to figure out which foods are good for health and increase vigor, and which should be discarded.
To begin with, you should find out which foods have a positive effect on your alertness. Of course, it is not recommended to overeat them. But adding them to your diet is still worth it. Useful products include:
In addition to the fact that there are foods that increase energy and relieve fatigue, there are also foods that, on the contrary, lead to overwork and lethargy. To avoid this condition, you should exclude these foods from your diet or seduce their use to a minimum. The thing is that such food can contain a large amount of toxins, or be digested too slowly, which negatively affects the body. These include:
You should also exclude food with chemical additives and GMOs from the diet, because they negatively affect human health in general and do not saturate with the necessary vitamins. Of course, it is not easy to give up these products completely. If you cannot do this, then at least try to reduce their use to a minimum.
If you began to notice how cheerfulness and energy leave you, when the day has not yet begun, time drags on, and all actions are given to you with great difficulty, first of all, you should review your diet.
First, reduce the number of foods that take away your vitality and do not saturate with anything useful, then replace them with the right and tasty products that give vigor. Start using them in the morning, continue during lunch and do not forget about snacks.
Soon you will notice that your energy is enough for the whole day.
Have you ever had a situation where your body doesn't obey at all? Then, as usual, we hurry to drink a cup of coffee, take a contrast shower. But what if that doesn't help? Then use an excellent and, first of all, useful alternative - products that can charge.
Most of the energy a person receives with the help of carbohydrates, proteins and fats.
Energy products, thanks to high-quality complex carbohydrates, contribute to a rapid increase in energy. But unlike "bad" carbohydrates, sugar from them is absorbed longer, and the body processes the calories received for their intended purpose - into energy.
In turn, protein-rich foods provide the body with sustained energy. A person feels full for a long time, so he does not overeat.
Coarse fiber is also quite important in energy processes. Thanks to the fruits, vegetables and in which it is contained, toxins are removed from the body and digestion improves. Useful substances are absorbed much better.
Easily digestible cottage cheese protein is quickly digested and contributes to the motor activity of muscles, as well as the processes of transmission of nerve impulses. Our performance depends on it.
This source of vegetable fats contains manganese, zinc, phosphorus, due to the presence of which a person feels cheerful and healthy, copes with any load. Pumpkin seeds contain a lot of magnesium, which enhances protein synthesis and energy production in cells. Eat 15-20 seeds - and recharge your body.
They are rich in complex carbohydrates, as well as coarse dietary fiber, due to which the metabolism is accelerated, energy is gradually released. Eating dried fruits, a person feels active and healthy for a long time.
They contain a significant amount of protein, antioxidants and other beneficial substances that make the body toned. Coarse fiber stimulates the digestive tract and speeds up the metabolism. So your body never dreamed.
It contains macro- and microelements, magnesium, iron, calcium, copper, manganese, zinc, vitamin E, folic acid and other B vitamins. Therefore, these nuts are powerful energy drinks. Omega-3 fats, which are rich in walnuts, the body uses for its energy needs. Therefore, such fats are not deposited in reserves under the skin, which are so afraid of a person who watches his figure. Walnuts add strength because they delay the absorption of carbohydrates.
Due to the presence of protein and iron, legumes (lentils, chickpeas, beans and others) give a person energy free from fats. They are also able to maintain a stable level of glucose in the blood, relieving a person from fatigue.
Ready to brag about the content of iron and protein, as well as a small amount of fat. Gives the body a fairly high dose of energy.
Wheat, oats, millet, buckwheat are sources of complex carbohydrates that enrich the body with energy, and the coarse fiber they contain can speed up metabolism. As a result, the body does not have time to relax and works like a wound mechanism.
A rich source of energy and vitamin B. And whole grain bread is also a storehouse of useful substances, this is your concern for your figure and health.
Surprisingly, with insufficient water intake, the human body loses strength quite quickly. It is water that delivers nutrients (energy sources) to the blood. It also cleanses the body of accumulated toxins that lead to fatigue. 8 glasses of pure water a day - the optimal balance will be ensured.
The source of inulin fiber, which is responsible for the absorption of iron, prolongs the feeling of cheerfulness and prevents fatigue.
Thanks to such products, you will feel confident, cheerful and!
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