Eating Well: The Best Fitness Foods for Women
Food for health and fitness- try these for a strong body
Avocados
The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. Peter J. Horvath, Ph.D., a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for women who are fat shy," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.
Whole Grain Bagels
Never mind Dr. Atkins—carbs are the optimal workout food. "Not the simple ones, because they wind you up and drop you down," says Jackie Berning, Ph.D., R.D., a nutrition professor at the University of Colorado at Colorado Springs and counselor to sports teams. "You want complex carbohydrates in their natural package, aka whole grains." A whole-grain bagel is an ideal pre-sweat-session pick: You'll digest it slowly because of all the fiber, which will deliver a steady flow of energy over time rather than one big burst.
Bananas
Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.
Berries
USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.
Carrots
Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bonci, R.D. And a half cup has just 35 calories.
HAVE A HEALTHY DIET WITH THESE FITNESS FOODS
Eating Well: The Best Fitness Foods for Women
Food for health and fitness- try these for a strong body
Whole Grain Cereal
Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. "When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you'll be less likely to overeat afterward," says Leslie Bonci, R.D.
Food for health and fitness- try these for a strong body
Chicken Thighs
Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. "Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets," says Seattle sports nutritionist Susan Kleiner, Ph.D., author of Power Eating.
Chocolate Milk
There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.
ood for health and fitness- try these for a strong body
Low Fat Cottage Cheese
Despite its frumpy image, this diet staple packs 14 grams of protein per half-cup serving, along with 75 milligrams of calcium and 5 grams of carbohydrates. That protein is crucial to healing the microscopic muscle tears that occur during exercise, says Amy Jamieson-Petonic, R.D., health education manager at Cleveland's Fairview Hospital.
Eggs
Don't skip the yolk. One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Susan Kleiner, Ph.D. What does brain power have to do with exercise? Try doing a sun salutation withoutit.
Oranges
"They're portable. They're a fruit you can get year-round. And they're a rich source of vitamin C," says Leslie Bonci, R.D., "which helps repair muscle tissue." One orange has all the C a woman needs each day—close to 75 milligrams. Vitamin C is also key for making collagen, a tissue that helps keep bones strong.
HAVE A HEALTHY DIET WITH THESE FITNESS FOODS
Eating Well: The Best Fitness Foods for Women
Food for health and fitness- try these for a strong body
Peanuts
No wonder Mr. Peanut never stops tap-dancing. Female soccer players kicked and sprinted just as well in the final minutes of a game as they did at the start when they added 2 ounces of peanuts a day to their regular diet, says University of Buffalo professor, Peter J. Horvath, Ph.D. The extra fat may help improve endurance by giving muscles energy to burn up front so they can spare muscle glycogen stores later.
HAVE A HEALTHY DIET WITH THESE FITNESS FOODS
Eating Well: The Best Fitness Foods for Women
Food for health and fitness- try these for a strong body
Potatoes
Sweat like a pig? Four shakes of salt (about 1,100 milligrams of sodium) and a small baked potato is the perfect recipe for electrolyte replacement. "The electrolytes, sodium and potassium, help maintain fluid balance in and around cells and make sure muscles contract as they need to," says Leslie Bonci, R.D.
ood for health and fitness- try these for a strong body
Salmon
Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says nutritionist Susan Kleiner, Ph.D.
So guys give your girl friends and all other lady friends these food for gud nourishment !!
Food for health and fitness- try these for a strong body
Avocados
The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. Peter J. Horvath, Ph.D., a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for women who are fat shy," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.
Whole Grain Bagels
Never mind Dr. Atkins—carbs are the optimal workout food. "Not the simple ones, because they wind you up and drop you down," says Jackie Berning, Ph.D., R.D., a nutrition professor at the University of Colorado at Colorado Springs and counselor to sports teams. "You want complex carbohydrates in their natural package, aka whole grains." A whole-grain bagel is an ideal pre-sweat-session pick: You'll digest it slowly because of all the fiber, which will deliver a steady flow of energy over time rather than one big burst.
Bananas
Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.
Berries
USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.
Carrots
Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bonci, R.D. And a half cup has just 35 calories.
HAVE A HEALTHY DIET WITH THESE FITNESS FOODS
Eating Well: The Best Fitness Foods for Women
Food for health and fitness- try these for a strong body
Whole Grain Cereal
Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. "When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you'll be less likely to overeat afterward," says Leslie Bonci, R.D.
Food for health and fitness- try these for a strong body
Chicken Thighs
Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. "Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets," says Seattle sports nutritionist Susan Kleiner, Ph.D., author of Power Eating.
Chocolate Milk
There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.
ood for health and fitness- try these for a strong body
Low Fat Cottage Cheese
Despite its frumpy image, this diet staple packs 14 grams of protein per half-cup serving, along with 75 milligrams of calcium and 5 grams of carbohydrates. That protein is crucial to healing the microscopic muscle tears that occur during exercise, says Amy Jamieson-Petonic, R.D., health education manager at Cleveland's Fairview Hospital.
Eggs
Don't skip the yolk. One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Susan Kleiner, Ph.D. What does brain power have to do with exercise? Try doing a sun salutation withoutit.
Oranges
"They're portable. They're a fruit you can get year-round. And they're a rich source of vitamin C," says Leslie Bonci, R.D., "which helps repair muscle tissue." One orange has all the C a woman needs each day—close to 75 milligrams. Vitamin C is also key for making collagen, a tissue that helps keep bones strong.
HAVE A HEALTHY DIET WITH THESE FITNESS FOODS
Eating Well: The Best Fitness Foods for Women
Food for health and fitness- try these for a strong body
Peanuts
No wonder Mr. Peanut never stops tap-dancing. Female soccer players kicked and sprinted just as well in the final minutes of a game as they did at the start when they added 2 ounces of peanuts a day to their regular diet, says University of Buffalo professor, Peter J. Horvath, Ph.D. The extra fat may help improve endurance by giving muscles energy to burn up front so they can spare muscle glycogen stores later.
HAVE A HEALTHY DIET WITH THESE FITNESS FOODS
Eating Well: The Best Fitness Foods for Women
Food for health and fitness- try these for a strong body
Potatoes
Sweat like a pig? Four shakes of salt (about 1,100 milligrams of sodium) and a small baked potato is the perfect recipe for electrolyte replacement. "The electrolytes, sodium and potassium, help maintain fluid balance in and around cells and make sure muscles contract as they need to," says Leslie Bonci, R.D.
ood for health and fitness- try these for a strong body
Salmon
Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says nutritionist Susan Kleiner, Ph.D.
So guys give your girl friends and all other lady friends these food for gud nourishment !!
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