In this article, we shall discuss a multitude of foods that are generally in the average shopping list or already in your cupboards at home, and their health benefits! Including foods to tan, burn fat and increase your muscular endurance and recovery, so be sure to read on for more information and to feel better about what you are more than likely eating on a daily basis already!
It is common knowledge that caffeine can give you that sudden blast of energy when you are tiring, which of course makes it a great natural pre-workout supplement, saving on those costly commercial ones. Drinking a couple of mugs of coffee prior to working out will increase your stamina, according to a recent study which you may refer to, by the ‘International journal of Sport Nutrition and Exercise Metabolism’. Researchers from the university of Georgia found evidence that when caffeine was consumed within the region of 3-7mg’s from coffee per kilo of body weight, the performance endurance of the subjects consuming the coffee increased on average 24 percent!
(Note: Your average cup contains around 100mg).
Now, finally, the news you’ve all been waiting for… here’s your excuse to feel good about fitting in a little chocolate once a day!
Researchers from Kingston University in London, carried out a study in 2015, declaring that just a couple of squares of dark chocolate acts similarly to beetroot juice and is a natural way to dilate the blood vessels, delivering more oxygen to the muscles and allowing for even further muscular endurance.
Leave the sports drinks back in the fridge and instead, try to aim to incorporate watermelon juice in to your diet. This has a reputation among bodybuilders and other athletes for a reason, as this is a sure-fire way to reduce muscle soreness post workout (A.K.A DOMS), if taken pre-workout; the fruit contains an uncommon amino acid, ‘L-citrulline, also found in garlic and onions (which we’re sure wouldn’t make for such a tasty smoothie!). According to a study published in the ‘Journal of Agricultural and Food Chemistry’.
Now then, let’s face it… none of us are real big fans of the green stuff, but with the kale craze and green smoothie hype, greens are slowly becoming more popular with us! And for good reason too. Belgian researchers have recently suggested greens can aid in endurance too, eating leafy greens, such as kale and spinach regularly can improve the durability of your muscle fibres, due to their high concentration in nitrate, these provide a great anabolic (muscle building) environment inside the body and are extremely beneficial for fast oxidative muscle fibres, such as muscles found within the arms (the biceps and triceps).
Pineapples are the only known source in nature of the enzyme ‘bromelain’. This is a digestive enzyme, containing a mixture of proteolytic enzymes, these work together to aid in breaking down and utilizing more of the protein you consume, thus upping your limit of the quantity of protein digested, that is actually able to get absorbed and in turn giving you an advantage in quicker muscle gain potential.
Want to eat your way to a more tanned skin tone? Be sure to incorporate foods high in beta carotene, these have been proven, in a multitude of studies to enhance the duration that your skin tan may last and even without sun exposure, aid in giving the skin a slight orange, tan like glow if consumed enough (be careful not to overdo it as this can also be damaging to your health!). Other foods highest in beta carotene include: Sweet potato, apricots & grapefruit.
Fat Burning Foods
Thermogenesis is the internal heating of your body, if this is risen, it will give way to fat loss, certain foods can increase this, such as lean protein sources. Due to the body’s exertion required to break these protein chains down (approximately 30% of said calories will be used in just digesting the food alone!). In addition to this, meats can be a great source of natural creatine, perfect for muscle recovery.
Ever noticed you break out in to a sweat when eating spicy food? This is largely due to the thermogenic effect of chillies, which contain a chemical called capsaicin, this will also contribute towards your cells churning out heat and in turn burning fat in the process of doing so.
Negative Calorie Foods
'Negative calorie foods are foods, which use more calories to digest than the calories the foods actually contain,' states website negativecaloriefoods.com.
'Calories from these foods are much more difficult for the body to breakdown and process. In other words, the body has to work harder in order to extract calories from these foods. This gives these foods a tremendous natural fat-burning advantage.'
Some of which are listed below:
Cucumber: 100g contains 16 calories.
Asparagus: 100g contains 20 calories.
Cauliflower: 100g contains 25 calories.
Celery: 100g contains 16 calories.
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