As we were discussing some healthy foods in the previous article this is the part 2
Bananas are the perfect healthy food. Small, non-fussy, soft to chew, and rich in nutrients. Do not rush to throw away the peel. However, Taiwanese nutritionists have found that the peel contains not only potassium but also mood-boosting serotonin and eye-protecting lutein. Try the whole banana peel and everything as a smoothie. Bananas are slightly higher in calories than other fruits, but their calories come primarily from carbohydrates, making them great for recharging before, during, or after a workout. It is also rich in potassium, which helps with muscle cramps during exercise.
2. Dried fruit
Dried fruits that are high in natural sugars (such as apricots, raisins, and mangos) are high in carbohydrates and are great sources of energy. And with every sip, you’ll get fiber, potassium, phytonutrients, vitamins, and minerals. Gives you energy. Aim for 1-2 servings before the race and 2-3 servings every hour (one serving is equivalent to 3 dried figs). As with all food, if you’re racing, try experimenting with dried fruit during practice runs and not during races to avoid dangers on the washing machine during the race!
Eggs provide protein, Omega-3 fats, vitamin B12, and even some vitamin D! Eat both the yolks and the whites to reap all the healthy benefits. Egg sandwiches make a wonderful grab-and-go post-exercise breakfast, and eggs can be combined with potatoes for a healthy and satisfying weekend meal.
Many types of fish could qualify as fitness foods, but salmon certainly tops the list — it’s sustainable, low in mercury, easy to prepare, and packed with nutrients to promote healthy muscles and a strong cardiovascular system. Salmon is also one of the best sources of Omega-3 fats you can find. Enjoy smoked salmon as part of breakfast or brunch, or make a healthy and satisfying salmon burger for dinner.
Not only does oatmeal make a delicious breakfast, but the soluble fiber promotes heart health and controls dips in blood sugar. A small bowl with fresh fruit makes a terrific pre-workout meal.
Hydration is a must when you exercise. Often, water is all you need. But it depends on what you are doing. If your activity is less than 60 minutes, sip small amounts of water often to replace lost fluids. But when your workout is intense and lasts longer than an hour, a sports drink could help your hydration and your performance. Just keep an eye on the calories and sugar, like with any other drink, especially if you want to lose weight.