What to eat to improve endurance and physical performance?

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What to eat to improve endurance and physical performance?

Rapid fatigue is not uncommon, causing a large number of people to give up on physical activity. This is a mistake! There are many ways to improve the efficiency and endurance of the body. They include, among others, a properly composed diet.

What does the efficiency of the body depend on?

The efficiency of the body depends largely on the state of health and regular physical activity. It is particularly low in the case of people leading a sedentary lifestyle, whose activity is minimal. This is a simple way to lower metabolism and muscle mass and increase weight.

Health status is also very important for the efficiency of the body. People with circulatory or respiratory problems rarely achieve good results during training. Decreased performance often accompanies thyroid diseases, or more precisely hypothyroidism. Therefore, it is very important to perform basic examinations such as morphology and ECG. Moreover, it is recommended to check the thyroid hormone TSH once a year. Diet also plays a significant role when it comes to physical fitness.

Diet for physical fitness

What to eat in order to effectively increase the efficiency of the body? Your daily diet must include complex carbohydrates, which are the main source of fuel for our body and mind. It is thanks to them that the body obtains glucose, which is then converted into energy.

Complex carbohydrates
It is very important to avoid simple carbohydrates, which can be found in sweetened drinks, cakes or fast food, among others. Not only do they not provide as much energy as complex carbohydrates, but they also contribute to fat storage. Good sources of carbohydrates include wholemeal bread, brown rice, brown pasta, groats and bran.

The performance diet must also not lack protein. It is an ingredient that is responsible for the development and restoration of muscles and tissues. Moreover, it allows you to burn more calories than fat and curbs your appetite. Good sources of protein are for example: lean chicken and turkey meat, fish, eggs, soybeans, lean cottage cheese, nuts and legumes.

If you want to effectively increase the efficiency of your body, you should not be afraid of fat. You should replace saturated fats with unsaturated ones, which include white meat, linseed oil, coconut oil and avocado.

Vitamin C
How else to increase the efficiency of the body? A large role in this process plays vitamin C. It effectively reduces the risk of developing infections, which can result in a decrease in efficiency. Vitamin C can be found in black and red currants, strawberries, strawberries, oranges, lemons, Brussels sprouts, potatoes, peppers, cauliflower, and spinach, among others.

It is impossible not to mention iron here. Lack of this component in the diet will result in a decrease in endurance. Very good sources of iron are: turkey, lean beef, liver, nuts, spinach, broccoli, yeast and cocoa.

In the diet for performance of the body can also not miss a root vegetable such as beet. This is due to the fact that it contains a number of valuable nutrients, such as iron, potassium, folic acid and B vitamins, among others. The compounds found in it significantly contribute to the dilatation of blood vessels. This makes the blood flow through working muscles much more effectively. The result – a better blood supply to the heart. The nitrates contained in beet are converted into nitric oxide, which effectively improves hemodynamic functions.

Featured photo: Freepik

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