Mangoes are full of 20 vitamins, minerals, and antioxidants. Antioxidants prevent the body from the production of free radicals and other oxidative stress. Endurance exercise can cause the production of free radicals in the body. So mango is a gem for gym people. Another benefit of mango is a source of quick-digesting carbohydrates. Experts suggest taking mango as raw or with yogurt.
- Chia seeds:
Chia seeds are a source of omega-3-fatty acid which is helpful to prevent inflammation thus helping muscles to recover after the workout. Sugar is much less in Chia seeds. Another benefit is, there is abundant of water ( 10 times of their own weight) so ideal for hydration. A famous RDN and nutrition consultant Dawn Jackson Blatner, suggests that chia seed drink enhances endurance in runners, after research.
According to Villacorta eggs are a good source of vitamin B12, riboflavin, and folic acid, which provide more energy for a prolonged workout. In one egg there are six grams of protein that helps in muscles-building after a workout.
- Sweet potato:
The abundance of carbohydrates, mineral, and antioxidants Sweet potato are a powerhouse of nutrients. In just one cup of Sweet Potato, 84 grams of carbohydrates are present. They are also helpful in preventing blood sugar spikes. Moreover, one cup of Sweet potato fulfills 14% of our daily need of potassium. Potassium is also helpful in muscle building.
- Garbanzo beans (Chickpeas):
Chickpeas are an excellent source of energy. A half cup of beans contains 9 gram of protein and 27 grams of carbohydrates. Beans are also a rich source of iron, fulfilling 15% of our daily iron need just with one cup. Sufficient iron in the body can enhance body performance in endurance workout by providing sufficient oxygen to the body, Villacorta says.
- Greek yogurt:
It is a prime part of the healthy food. Jus one cup of yogurt contain 17g of protein, especially casein, that is helpful for building muscles. Yogurt is also associated with weight loss according to Jessica Cording, RD. Other nutrition is calcium that is useful in bone strengthening.
- Tart cherries:
Tart cherries are useful for reducing muscle pain, and it is anti-inflammatory, helps taking good sleep hence recovering muscles after a workout. It contains highest anti-inflammatory content and painkiller enzyme than any other food such as blueberries etc.
Salmon is a rich source of protein and omega-3 fatty acid. In six ounce of Salmon, there are 35 grams of protein. A study reveals that persons reported less muscle soreness after the workout when the body was full of omegsa-3 acids. Salmon is a rich source of 3-omega fatty acids.
This is real superfood which contains all nine essential amino acids, vitamin C, and E, quinoa, which is complete protein helps in muscle protein repair after a workout. One cup of Quinoa contains 46 grams of complex carbohydrate. This carb metabolizes at slow rate thus giving long lasting energy source.
The native plant of Andes is actually tiny herb full of amino acids, phytonutrients, and other vitamins. Studies have shown that it enhances glucose in the bloodstream which is helpful in supplying energy for hard and continuous exercise.