Do not always get to sleep for eight hours a day. For those of us who are under constant stress or suffers from lack of sleep, there is one, or rather ten ways your energy and gain strength without resorting to the use of energy drinks, because of which, later on, feel razbitymi.Diplomirovanny dietitian, a specialist sports nutrition, consultant nutritionist Lisa Moskowitz called the top 10 products that will bring you strength:
01. Eggs
"Egg yolks are rich in vitamins B, responsible for converting food into energy, and contain vitamin D, which strengthens bones. Moreover, they are a rich source of protein, which is particularly important for intensive training, after which often stretch the muscles, "says Moskowitz.
Tip: To save yourself from saturated fat and calories, try to eat one whole egg and 2-3 egg whites. This will give you useful and energy rich breakfast.
02. Coffee
When you need a quick cheer up, help a small portion of caffeine. "A cup of coffee allows you to exercise more effective, but also a great drink to use before a workout," says Moskowitz. Coffee with skim milk will provide the body with calcium and vitamin D, and carbohydrates for energy.
Tip: A little bit of coffee - it's everything you need for your benefit. Book 30 ml of hot coffee or iced coffee.
03. Green soybeans
Soybeans are rich in nutrients, especially vitamin B, copper and phosphorus. «B-complex vitamin helps convert carbohydrates into glucose, and at the same time nourishes all body cells with oxygen. Copper and phosphorus helps to transform food into energy, which is deposited in the cells for later use by the body. Green soybeans and nourish the body with carbohydrates, fiber and proteins useful for the muscles. One cup of soy pod contains 8 grams of fiber and 17 grams of protein, "says Moskowitz.
Tip: To recover after a long workout, you need to eat a handful of green soybeans. They can be a little salt to make up for lost electrolytes.
04. Flakes of whole grain
Coarse-fibered cereals from whole grains slow the release of glucose into the bloodstream, which provides the body with energy throughout the day. Moskowitz said that the surge in blood glucose levels, usually after eating refined carbohydrates such as candy, leads to a sharp rise in blood sugar levels and release of excessive amounts of insulin from the pancreas. Insulin causes glucose to move from the blood into cells. As soon as the increased level of glucose in the blood is thrown out and a corresponding quantity of insulin.
Council: Special vitamin enriched flake types of whole grains contain almost all essential vitamins and minerals. Choose cereals that contain at least 5 grams of fiber per serving. For more servings of protein flakes pour into a glass of skim milk or nonfat Greek yogurt.
05. A mixture of nuts and dried fruits
"Nuts and dried fruits - is a perfect combination of healthy fats, fiber and protein. Refined carbohydrates do not contain fiber, so they quickly decomposed and converted into glucose, providing energy to the body only for a short period of time. The fiber helps slow the release of glucose, so the energy is enough for longer. As well as fiber, protein and carbohydrate metabolism slows down restore tissue damaged muscles. Therefore, protein drink to avoid sore muscles after a workout. Fats found in nuts, seeds and oils have been known to provide energy when it comes to long-running or swimming over one hour. Since carbohydrates are the primary macronutrients during training, they are quickly depleted and the body begins to burn fat accumulated, "says Moskowitz.
Tip: To avoid excessive consumption of sugars and oils that are so often added to a mixture of dried fruits and nuts, do they mix themselves. Mix your favorite nuts, such as pistachios, almonds or peanuts, sunflower seeds and dried fruit with. Add to these whole-grain cereal or eat it with pretzels, to a greater concentration of nutrients of carbohydrates.
06. Water
One of the key factors for maintaining the body in good shape is water. "When dehydrated body loses strength faster than starvation. Water is responsible for delivering nutrients, from which we get the energy into the blood. It also removes the accumulated toxins from the body, which cause us fatigue. Without enough water, your body will not be able to process food into energy, and therefore no longer work. During the day, drink a little more than water, especially before and after exercise. "
Tip: Divide your body weight by two to calculate the amount of water should drink a day. Add 600-800 ml of water for every hour of exercise to maintain its normal level in the body. Do you think that a lot? "Most people need 8-10 glasses of water a day," says Moskowitz.
07. Guarana
"Guarana - is a small, red round fruit that is widely used in the beverage industry as an additional ingredient which acts as a stimulant of the nervous system and increases physical endurance," he says. Doctor of Naturopathic Medicine, co-founder of the organization for the production of superfoods Genesis Today, celebrity nutritionist Lindsay Duncan (who worked with Tony Dorsett and Reggie W. Bush) said: "The seeds of guarana are a rich source of caffeine and contain two and a half times more caffeine than is contained in coffee. They are therefore considered as an effective stimulant to the body. They also contain theophylline and theobromine, caffeine overdose to prevent, so the seeds are ideal for prolonged use.
08. Quinoa
"Film - it is a gluten-free cereal, which contains more protein than any other cereal. He is so rich in amino acids, which is considered a source of valuable protein, lysine, methionine and cysteine. This is the ideal food for consumption after exercise, which allows you to build muscle. It also contains folate, magnesium, phosphorus and manganese, which makes quinoa a good source of carbohydrates to keep the body toned, "says Dr. Duncan.
Tip: Quinoa - a great substitute wheat and refined carbohydrates, because it supports the health of the cardiovascular system and internal organs, and stabilize blood pressure. Dr. Duncan advises to use quinoa instead of bread, rice and pasta. You'll feel more energetic.
09. Pumpkin seeds
"A handful of raw sunflower seeds or baked pumpkin will fill you with strength and energy for training. Pumpkin seeds are a source of protein, healthy fats and fiber, and helps you stay on our toes, "says Dr. Duncan. "They also contain manganese, magnesium, phosphorus and zinc, which provide energy and help to cope with prolonged stress."
Tip: If you can not eat pumpkin seeds, you can buy a supplement that contains pumpkin seed oil.
10. Dereza common
"For many thousands of nutritious berries Dereza used in Chinese medicine to maintain the body's energy and release of hormones. Dereza helps us cope with stress and relieves from depression, improves memory and mental abilities, fills us with strength for the new training, "says Dr. Duncan. "Dereza accelerates blood circulation, through which all cells and tissues are saturated with oxygen, including the sexual organs - which increases libido. That is why the Chinese call Dereza Viagra.
Tip: "Buy Dereza in liquid form, because the liquid is easier to digest. To achieve the same effect, you have to eat a hundred times more dry berries Dereza "says Dr. Duncan.
