The best meal for strength and endurance by @johnkuzzy

johnkuzzy (58)Friendin HEALTH REPUBLIC • 3 years ago (edited)

Hi friends,
I am very happy participating in this contest ane i thank @healthrepublic for organising this great contest.
Before i proceed i will like to define the following terms.

What is endurance ?
Endurance is the ability to continue doing something painfull or difficult for a lond period of time without complainning.

What is strength ?
Is simply the ability to do something and the quality of being physically strong.

We all need tons of energy to cope in our hectic lifestyle, here are some list meals to keep us strong and active throughout the day.

AVOCADOS

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This fruits provides healthy dosens of fat that an active body will utilize as fuel to power through a stressfull day. It is also rich in vitamin C, fibre, vitamin K, folic acif and B6. Vitamin C act as an antioxidant and can support the andrenal gland, which can be overworked during times of stress. While B vitamin are responsible for many functions in the body. Your body goes through a lot of stress during a workout, so i think this is the king of magic fruit you need. Before you workout always have half an avocado mash.

Coffee

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Coffee is known to be an instant energy provider. it is also known to help fight against fatigue, as it triggers the central nervous system. Coffee keeps you energised and active throughout the day. Even though a cup of coffee has only two calories, its stimulatory effect on the body can make you feel alert and focused.

Water

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Water is very important in human and there is a saying which says water is life. Water represent almost 60% of the body weight and it si involved in so many function in the cells including energy production. When you do not drink enough water, it might cause dehydration which result in slower body functions leaving you tired and slugish. This is why drinking water will provide you strength and help you fight of the fatigue. Even when you are not thirsty, you can still drink water regularly throug out the day to avoid dehydration.

Beans

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Beans are very rich in natural energy. There are many types of beans, but all of them have similar nutrient profile. They contain a good amount of protein, fibre and carbohydrate. They help to maintain a stable blood sugar level as they are digested slowly and provide steady energy. Beans also help to fight inflammation as they contain antioxidant. These are involved in the production of energy.

Banana

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Bananas are particularly a good energy source and these are best eaten a few hours before you intend to exert yourself. They are fantastic source of potassium, carbohydrate and viyamin B6. All of this will help in boosting the energy levels in the body.

Coconut water

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If you are someone who dont like drinking water, try and test a coconut water. It only has a mild coconut flavour and it is a natural source of electrolyte. Many elecyrolye and sport drinks on the market are full of refined sugar that can contribute to diabetes and weight gain in the body.
Coconut water is the ideal beverage to consume before and during exercise because less volume of liquid is needed to provide the beneficial minerals, therefore you must avoid unnecessary calories and opt for unsweetened coconut water to repnelish.

Sweet potatoes

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Sweet potatoes are very nutricious source of energy and are also very delicious. One medium size of sweet potato contains 3.8 gram of fibre and 23 gram of carbohydrate. When sweet potato is consumed, your body will get a steady supply of energy. This is because the body digests them at a really slow pace due to complex carbs and fibre content. Sweet potato are also a good source for manganese that helps to bteakdown nutrient that produces energy.

Apples

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Apples are a good source of carbs and fibre and apple are also one of the most popular fruits in the world. A single medium size of apple has about 4 gram of fibre, 25 gram of carb and 19 gram of sugar. Apples can release energy slower and sustain it because they are reach in natural fibre and sugars. They also have a high content of antioxidant which are needed to slow down the digestion of carbohydrate making them to release energy over an extended period. Apples are better when eaten whole with juice from which the fibre has been removed and digested faster.

Eggs

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Eggs, especially when consumed with both the yolk and white can be an excellent whole food choice to provide micronutrient and protein. Protein is very important in our body because it provides amino acid which can help in nourishing the body and also helps in building muscles in our body. Eggs are also reach in vitamin B. This vitamins helps enzymes in the processes of gainning enery by breaking down of food, Eggs are one of the best food for stamina. Always eat a few soft of hard boiled eggs with some carbohydrate it will help in offsetting muscle breakdown.

Fatty fish

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Fishes like the salmon are good example of fatty fish as they are also a good source of protein, fatty acid and the B vitamins. Fish can also be eaten after exercising to prevent muscle breakdown (catabolism). Fresh wild fish like mackelel, sardines and salmon are rich source of fat that have been shown to help the body to fight of inflammation. Many athletes are prone to inflammatory conditions as a result of over training, leading to muscular sore and possible injuries.
By eating more salmon you can help prevent or decrease inflammation and pain.

Watermelon

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When to eat it:Immediately after workouts.
Why you should eat watermelon
since most fruits are slow digesting, watermelon is one of the few fruits that are fast digesting. That means it spikes insulin levels, making it a good postworkout carb. The red flesh and especially the white rind of watermelon are high in the amino acid citrulline, which is readily converted to argine in the body. The higher levels of arginine lead to higher nitric oxide levels and higher GH levels after training, both of which are critical for enhancing muscle strength and growth. Boosting NO levels after workouts means there is more blood flow to the muscles, which will enhance recovery and aid muscle growth.
Amounts of water melon to be taken immediately after workout
Two wedges of watermelon