THE BEST FOODS INDICATED FOR THE POST-WORKOUT!

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1 - Saffron.

It is known as Indian turmeric, golden ginger or ground turmeric, originating in Southeast Asia, mainly in India. Powerful anti-inflammatory and antioxidant action. It can be added in the making of cakes, biscuits, pasta, mustards, ice cream, cheese, eggs and meat. It is sensitive to high temperatures, up to 100°C there is no significant loss of curcumin, and its addition to foods/preparations is recommended at the end of the preparation, as heat can destroy its medicinal properties. It must be kept in a dark container and not exposed to light.

2 - Coconut water.

Moisturizer, source of carbohydrates, vitamins and minerals. Found inside the coconut cavity, it corresponds to 20 to 25% of the fruit's weight, around 330ml of coconut water per unit. It is composed of about 94% water and 5% carbohydrates (glucose, fructose and sucrose). Excellent source of mineral salts, potassium, sodium, magnesium, calcium, manganese, vitamin C, B vitamins (Biotin, Riboflavin, folic acid, pantothenic acid and nicotinic acid) and amino acid L – arginine (vasodilating effect).

3 - Beetroot.

Source of the bioactive pigment betaine and nitrate. Betaine has an antioxidant and anti-inflammatory function, correlating with reduced muscle fatigue and increased strength. Nitrate is metabolized in the body, converted first to nitrite and later to nitric oxide. The peak of its concentration in the blood is in one to two hours after ingestion. Nitric oxide relaxes the smooth muscle of the inner layer of blood vessels, causing vasodilation (increasing blood flow and lowering blood pressure) and bronchodilation. It stimulates angiogenesis (development of new blood vessels in tissues), mitochondrial biogenesis (birth of new mitochondria), glucose uptake and increased sensitivity to calcium ions. Use of 500ml of juice or 200g of beetroot.

4 - Honey.

It is a natural sweetener, analgesic, anti-inflammatory, improves immunology and is an expectorant. A great energy source for being composed of sugars (around 70 to 80%), predominantly glucose and fructose. It is a carbohydrate with a high glycemic index that promotes recovery. It is composed of carotenoid and flavonoid pigments and, to a lesser extent, minerals, vitamins and proteins. It can be added to fruit, yogurt or used for sweetening.

5 - Red fruits.

Source of lycopene, vitamin C, anthocyanins and ellagic acid. It has antioxidant activity, protects molecules against the harmful action of free radicals, acts on the immune system, helps with healing, collagen synthesis. Use it as a dessert or combine it with yogurt as an intermediate snack.

6 - Linseed.

Source of lignans, omega 3 from the plant kingdom, vitamin E and vitamins of the B complex. Among its many benefits are its anti-inflammatory and antioxidant action. The indication is the addition of a tablespoon full of golden flaxseed flour to the daily diet and enriching preparations such as cakes and breads.

7 - Avocado.

It is rich in monounsaturated fats, omega 9, oleic acid, soluble fiber, beta-sitosterol bioactive compound, carotenoid pigments, lutein and minerals. It is also a source of phosphorus, calcium, magnesium, potassium, copper, sulfur, iron, manganese, zinc and sodium and vitamins - riboflavin (B2), folic acid, pantothenic acid (B5), vitamin E, C and A. It has properties antioxidant, anti-inflammatory, protects against cardiovascular disease, improves vision and is an excellent source of energy. It can be used in sauces, sandwich fillings, with yogurt or desserts.

8 - Egg.

In egg white, proteins of high biological value are present, and in yolk, mainly fats (saturated and cholesterol), fat-soluble vitamins A, D, E and K. It also has B complex vitamins (vitamin B12, riboflavin, folic acid and choline); and minerals such as iron, selenium, phosphorus, iodine, zinc, copper and calcium. It can be used in recipes for breakfast or intermediate snacks. Examples: banana pancake (1 beaten egg + 1 mashed banana + 1 tablespoon of oats + 1 teaspoon of cocoa powder).

9 - Oilseeds (chestnuts, almonds, hazelnuts).

Sources of energy, proteins, lipids, bioactive compounds, insoluble fiber, vitamins and minerals. Stimulate the immune system, anti-inflammatory and antioxidant action. They can be used as a substitute for wheat, oat or tapioca flour, to reduce the carbohydrate content in preparations; form of vegetable milk, snacks, sweet (ice cream, chocolate, candy, cake) and savory preparations.

10 - Quinoa.

Source of carbohydrates, proteins, omega 3 and omega 6 fats and fiber, B vitamins, iron and calcium. It is found in the form of grains, flakes and flours, and can be used in salads, soups, porridges, cakes, breads and cookies.