It’s no secret that some foods are better for you than others, but did you know that there are actually “super foods” out there that can help with various aspects of your training regiment? Well there are in fact plenty of foods out there that help stimulate muscle growth, improve bone strength, lubricate joints, boost the immune system, or help fight inflammation. In this article, we will inform you of five super foods that will ensure that you get the very most out of your training.
There’s a good reason why spinach was always Popeye’s go-to choice in foods, and while it may not give you that instantaneous surge in muscles as it did Popeye, spinach actually does help stimulate muscle growth. Not only that, but spinach is also chock-full of vitamin-K, which is proven to enhance bone-mineral density, reducing the risk of fractures as well as osteoporosis. In order to get the most out of your spinach, we recommend eating a couple of cups of the good green stuff at least four days out of the week.
While super foods are loaded with nutritional values, they often times carry the stigma of lacking much in terms of taste. This may be true for some super foods, but you’ll find it refreshing to know that even something as sweet as a blueberry can do wonders for your training diet. In fact, one 3.5 ounce serving of blueberries contains more antioxidants than any other fruit. Eating blueberries on the regular will boost your immune system and prevent you from getting sick, contributing to your body not only during times of training, but also your overall health as well.
You may not be too familiar with chia seeds, but they are in fact one of the healthiest foods you can eat. They contain quite a bit more protein than other seeds or grains, more potassium than a banana, and a about five times the amount of calcium than in a glass of milk. All of this means that if you eat a serving of chia seeds about half an hour before your workout, your bones will be stronger than ever over time. In addition to the bone strengthening benefits, chia seeds are also full of vitamins that will give you a little energy boost before your next training session.
It’s no secret that yogurt is a super food, and some even say that the Mongolian empire spread so far and lasted so long thanks to a healthy diet consisting of a lot of yogurt. Whether that is true or not, we don’t really know, but we do know that yogurt is rich in calcium, protein, and probiotics that greatly improve the digestive system as well as the overall immune system. The Vitamin B-12 contained in yogurt will also help prevent fatigue during an intense workout session. We recommend you incorporate a cup of yogurt into your breakfast every morning, and go ahead and mix some blueberries in there for the ultimate super breakfast.
Perhaps the granddaddy of all super foods, is there anything salmon doesn’t do? It’s high in protein, iron, and Vitamin B-12, ensuring that you will get the best performance out of each workout. In addition, salmon contains large amounts of omega 3 fatty acids, which studies show contribute greatly to the immune system. In fact, the omega 3 fatty acids in salmon may help reduce the risk of heart disease, and the anti-inflammatory effects will reduce the risk of arthritis as well. Eating salmon a few times a week will help you maintain muscle strength, as well as give you more energy to help you push your training to the maximum.