full plate diet

Make conscious choices at the grocery store and become a healthier corridor, fit and even faster

With the rush of everyday life, a lot goes into automatic mode. Some for the good, like jumping out of bed and go for a run. Other habits such as always playing the same products in the market stand, may boycott the health and quality of life of those who make sport . From time to time, review the short list and include delicious items and proven will boost muscles and cardiovascular system and also let it faster and less prone to injury in the race. Next, we selected 31 food and divided into six groups according to the offering better. So you go to the point and turns the food into an ally of the training.

To prevent injuries: Red PepperRed Pepper

“It has more vitamin C – essential for the repair of connective tissue and cartilage – that any citrus fruit,” says nutritionist and British coach Drew Price.

To prevent injuries: BlueberryBlueberry

Blueberry polyphenols (or blueberry) give strength to bones, according to an article published in the Journal of Bone and Mineral Research.

To prevent injuries: HoneyHoney

It contains amino acids that help the body absorb calcium – strengthening of bones. – More effectively, according to scientists at the University of Purdue (USA)

To prevent injuries: Pumpkin SeedsPumpkin Seeds

Rich in magnesium. The lack of it accelerates the aging of cells to form collagen function in tendons and ligaments, according to an article published in the journal Proceedings of the National Academy of Sciences.

To prevent injuries: Edamame BeansEdamame Beans

It contains soy protein, which is rich in isoflavones – plant hormones with anti-inflammatory properties, which help in recovery after training. Daily consumption of soy protein for three months decreased knee pain of participants in a study conducted in the United States, by Oklahoma State University.

To prevent injuries: Dairy Products with Vitamin DDairy Products with Vitamin D

Milk and fortified yogurts are a good way to include vitamin D in the diet, according to dietitian British sports Karen Reid. An article published in the journal Archives of Internal Medicine that accounts for over 75% of adults are deficient in vitamin D, vital nutrient for bone health.

To prevent injuries: Horse Mackerel FilletHorse Mackerel Fillet

The omega-3 present in this fish may reduce joint pain and duration of morning stiffness, according to researchers from the Faculty of Medicine, Harvard University (USA).

To improve the cardiovascular system: TofuTofu

It is a source of unsaturated fats. This data is good news, because a study published in the Journal of the American College of Cardiologymostrou that when we consume unsaturated fats after physical activity, blood flow to the arteries increases up to 45%.

To improve the cardiovascular system: MeatMeat

Iron is essential for transporting oxygen from the lungs to the muscles. Heme iron, found in the meat, is absorbed more easily by the body than iron found in plant sources, according to sports nutritionist Karen Reid.

To improve the cardiovascular system: AppleApple

Quercetin contained the fruit improves lung capacity and helps protect the lungs from pollution, scientists from the School of Medicine St. George, London.

To improve the cardiovascular system: AvocadoAvocado

. It contains magnesium, potassium and sodium, which improves lung volume and oxygen flow, according to a study published in the American Journal of Epidemiology.

To improve the cardiovascular system: ChampagneChampagne 1

A toast to the heart! According to a study from Reading University in the UK, the polyphenols present in champagne help dilate blood vessels and improve circulation.

Weight loss: Green TeaGreen Tea

EGCG – a compound found in most green teas – speeds up metabolism and increases calorie burn, according to Drew Price. Jasmine tea has the same properties of green tea, according to the nutritionist.

To lose weight: PinionPinion

Korean researchers found that consumption of that food stimulates the release of colecitoquinina hormone, an important appetite suppressant.

To lose weight: GrapefruitGrapefruit

Eating a grapefruit (grapefruit) before each meal helped dieters to lose up to 4.5 kilos in 12 weeks, according to a survey conducted at Scripps Clinic in San Diego (USA). A component of grapefruit lowers insulin levels, helping to control hunger.

To lose weight: CayenneCayenne

Capsaicin from chili peppers can help control appetite and burn more calories after a meal, especially for people who do not usually eat peppers, according to researchers at Purdue University (USA).

To lose weight: LambLamb

Rich in carnitine, a combination of amino acids that carry the fat into the mitochondria (energy producing its cell) where it is metabolized as explained Drew Price.

To maintain health: ChampignonChampagne 1

The humble champignon is more than most exotic mushrooms when it comes to protecting the immune system against foreign invaders, according to researchers at Arizona State University in the United States.

To maintain health: CabbageCabbage

Prebiotics present in this vegetable are a type of fiber that helps feed the “good” bacteria in the gut, helping to maintain the balance of our flora, according to Karen Reid.

To maintain health: CapersCapers

Studies with runners, researchers at the Appalachian State University (US) found that daily doses of quercetin – a powerful antioxidant found in capers – reduced viral infections.

To maintain health: NutsNuts

The omega 3 fatty acids from walnuts help decrease inflammation, cholesterol levels and the body’s response to stress that compromises the immune system, according to a study published in the Journal of the American College of Nutrition.

To run faster: CoffeeCoffee

Runners who consumed caffeine one hour before a 13 km race improved his times in 23.8 seconds on average, according to a study published in the Journal of Sports Science. For maximum benefit, Drew Price recommends reducing the consumption of coffee to one cup a day, stay a week and a half without consuming coffee and then reintroduce the drink before a test.

To run faster: WatermelonWatermelon Juice

Citrulline, an amino acid found in watermelon, alleviates muscle fatigue, allowing the athlete to work harder during training, according to Spanish researchers from the University of Cordoba in Spain.

To run faster: BeetBeet

Runners completed a 5K 5% faster after consuming roasted beet than after consuming cranberry, according to a study by Saint Louis University (USA). The researchers attributed this effect to the plant nitrates, expanding the blood vessels and increase blood flow to the muscles.

To run faster: Wheat BranWheat Bran

The betaine present in wheat bran contributes to cell function and prevents dehydration, as found researchers The College of New Jersey (USA). This means getting to train harder, longer.

To keep the muscles: Pork TenderloinPork tenderloin

Lean and full of protein meat, according to Drew Price. . Provides thiamine, crucial for efficient conversion of carbohydrates into energy, and is essential for the repair of muscle fibers in the post-workout.

To keep the muscles: SpinachSpinach

Nitric oxide present in this food reduces the amount of oxygen needed to supply the working muscles by up to 5%, according to studies conducted at the Karolinska Institute in Sweden.

To keep the muscles: Sweet PotatoSweet Potato

It has a low glycemic index – meaning energy in the long term – and contains manganese and copper. These two minerals are essential for proper functioning of muscles and, according to Price, many runners have deficiency of these elements.

To keep the muscles: Almondsalmonds

Almonds are one of the best sources of vitamin E alpha-tocopherol, a potent antioxidant that helps prevent muscle microinjuries after intense workouts.

To keep the muscles: EggsEggs

It contains more balanced food protein after human milk, which means that it offers all the amino acids crucial for muscle recovery, according to Price. One egg provides 10% of your daily protein needs.

To keep the muscles: Pomegranate JuicePomegranate Juice

The eleagitanina, which is a phytonutrient found in pomegranate, reduces training inflates and any post-training pains, according to physiologists the University of Texas, USA.