Eggs: concerns linking them to dietary cholesterol are a bit over exaggerated, so you can probably eat more eggs than you think. You gonna be having 6-7 grams of protein in one large size egg(70 calories, fat:5g, carbs:1g, protein 6g) and guess what, egg yolk contains 9 essential amino acids. Amino acids are considered the fundamental building blocks of our tissues and the singular component of protein (check the link on the right side of the page to learn more about amino acids)
Oatmeal: the perfect complex carbohydrates that you can have before training. It gives you a large amount of energy for an intense workout. In 100 grams(68 calories, fat:1.4g, carbs:12g, protein:2.4g)
Plain greek yogurt(zero fat): a good source of protein, in 100 grams(fat:0.4g, carbs:3.6g, protein:10g), and a great post workout food especially when mixed with 2Tbs of honey and a scoop of whey protein. Greek yogurt is a natural alternative for supplement vitamin B12, it's also packed with probiotics and high in potassium (check the link on the right side of the page to learn more about probiotics)
Banana: the best fruit to be consumed after a workout, With 400mg of potassium and 25grams of carbs nothing can beat that as a recovery food after an intense workout
Almond: don't have chocolate for a snack between meals, have a hand full of almonds instead. Scientific researches have shown that consuming 40 grams(230 calories, fat:19.6g, carbs:8.8g, protein:8.8g) of almonds on a regular basis may reduce you're bad cholesterol levels (LDL) and lower the risk of heart related diseases.
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