Foods that improve your training..

When choosing foods that improve your workout, look for those that come from the five basic food groups: protein, dairy, fruits, vegetables and grains. By consuming these foods at the right time, you ensure that your body the building blocks (nutrition) you need not only to maintain energy during your workout, but later re-energize.

The right foods will also help your strength, weight loss, and growth and muscle tone.

To provide your body the energy it needs to fuel a workout, you should always eat before exercising. If you exercise on an empty stomach, your body will use your muscle for energy.

 Is counterproductive, since the objective is to lose fat, avoid fatigue and maintain muscles. To return to the ranks and get the endpoints, you must eat a snack that is full of amino acids (eg, nuts, meat, some grains, soy and eggs) about 45 minutes to an hour before exercise routine. Amino acids are organic compounds that combine to form proteins, are essential to rebuild muscle tissue that has been damaged during your workout. After your workout, your body will need another rich amino snack - maybe a piece of bread with peanut butter or whole grain pita, lean roast turkey - 15-20 minutes.

Protein and fat

Ten to 35 percent of your daily diet should consist of protein. On average, women need 46 grams and 56 grams men need. These measures are best for active light or those who engage in less than 30 minutes of exercise a day. Those who are very active physically, like athletes, will need more protein - the maximum is 112 grams for men and 92 grams for women - for high performance work and resistance training muscle proteins quickly.

1. Skinless Poultry: Lean chicken and Turkey are both wonderful options for those looking to improve their training through the diet.

A 4-ounce serving of skinless chicken provides more than 30 grams of protein and about 184 calories. After a workout, your body is in recovery mode and needs a rich meal full of protein to help build and maintain muscle mass nutrients.

2. Eggs: often called "nature's perfect food", a whole egg provides about 6 grams of protein. In addition, eggs are a quality source of vitamins, minerals, antioxidants and unsaturated fatty acids, low in calories. If you are concerned about cholesterol, mix the egg yolk and eat only egg whites. Eggs are a great source of protein and can be eaten before or after a workout in the aforementioned period.

3. Nuts: Nuts are a source of quality protein and unsaturated fats. Because nuts are high in calories, which can sabotage training efforts if left unchecked, it is important to consume nuts in appropriate serving sizes depending on the size of the portion of the label recommendation. It is best to eat or dry roasted unsalted varieties, such as sodium salted nuts may lead to bloating, water retention and high blood pressure.
Some healthy options include pistachios, walnuts and almonds.

Fruits and Vegetables

A healthy diet should consist of 2 1 / 2-3 cups of vegetables a day, and 1 1/2 to 2 cups of fruit. This applies to men and women who are slightly more active, moderately active and very active.

4. Apples: Apples are rich in the antioxidant known as quercetin, which has been shown to increase resistance because more oxygen is available for the lungs are used. Eating an apple before work can help reduce physical fatigue and increase endurance. While an apple a day keeps the doctor why not make it difficult to keep fatigue away.

5. Cruciferous vegetables: vegetables like Brussels sprouts, bok choy, kale, cabbage, cauliflower and broccoli are good sources of vitamins, fiber and phytochemicals. Although exercise is necessary for good health, development is a stress factor for the human body. During periods of stress, the immune system and disease may suffer can produce the body. Cruciferous vegetables stimulate the immune system, helping to reduce the chances of illness and disease. To take full advantage of these immune enhancement vegetables, eating raw or as close as possible floods. Because cruciferous vegetables are rich in fiber and are a source of slow-burning carbohydrates, which should be consumed before work.

Grains and Dairy

When it comes to grains, you should eat three ounces if you are female and 3-4 ounces if you are a man. These numbers are best for those who are slightly less active or participate in 30 minutes of exercise a day. If you are moderately or very physically active, you may be able to increase the amount of grains you consume daily without exceeding your calorie limit.

6. whole grain bread: Some people try to lose weight or gain muscle are afraid of carbohydrates because in many minds, are synonymous with fat and weight gain. The reality is that carbohydrates are the best friend of her body before intense workouts. Complex carbohydrates such as whole grain bread, will help you stay energized throughout the year. Add the peanut butter and banana is a wonderful way to add protein and simple carbohydrates, which helps maintain energy stabilized during training.

7. Oatmeal: Oatmeal is a wonderful source of glucose, which is a fuel for muscles before work. Oatmeal is a whole grain that stabilizes the levels of blood sugar and keep energy levels constant during work.

8. Greek yogurt: Packed with more protein than traditional types of yogurt, Greek yogurt is a good source of healthy carbohydrates and proteins, which are needed for muscle growth and energy. Please read the nutrition label on the container of yogurt, so many varieties of flavors are rich in sugar. Also, try to select varieties grease.