Fitness food

So, you found the perfect routine, you do it each and every day but still the results are not worth the sweat and the pain? Maybe the food you are consuming is sabotaging your efforts. With the right choice of food  you may fuel your muscles, burn more fat and boost your cardiovascular health. Have those 9 power foods before and after your workout to see results in no time.




popeye eating spinach


This green leafy vegetable contains a compound that increases protein synthesis by 120%. Although you have to consume 2 pounds per day to see significant results, adding spinach to your daily nutrition plan will eventually make a difference


Pineapple and Papaya


pineapple and papaya fruits

Both of these tropical fruits are loaded with bromelain and papain, enzymes that help break down proteins for digestion and have anti-inflammatory properties to speed up your post-workout recovery.




salmon fillets

Researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption-so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.


Peanut butter and jelly sandwiches or Pasta With Meat Sauce


peanutbutter and jelly sandwichpasta with meat sauce dish The perfect post-weight training meal has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce are the best choices.


Pork Tenderloin


pork tenderloin dish

Lean meats are a great low-calorie source of protein, and scientists found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the average had 6 percent lower waist-to-hip ratios.


8 Ounces of Chocolate Milk


a glass of chocolate milk


British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. The reason is, milk has more electrolytes and potassium. Adding chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.





cup of coffee and coffee beans

Caffeine blocks a chemical that activates pain receptors. Taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can.


Green Tea


a cup of green tea

Scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.


Cold Water


a glass of cold water Drinking cold water before and during exercise can help improve your endurance.  It is the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.


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