NUTRIENT DENSE FOODS INCREASE PERFORMANCE The dietary improvements youve been making for years are OK, but these days you can do better. 1. UPGRADE YOUR DAILY PICK-ME-UP INITIAL UPGRADE SWITCH FROM COFFEE TO GREEN TEA Its hard to escape the green-tea-publicity carousel. Numerous studies have praised its unparalleled prowess for beating everything from cancer to belly fat. THE 2.14 UPGRADE ADD A SLICE OF LEMON Research in the Journal of Agricultural and Food Chemistry found that adding vitamin C to your brew protects the teas antioxidants and makes green teas effects more powerful. You wont even taste the difference. Bonus: You can suck on the lemon afterwards to spritz up your breath. 2. UPGRADE YOUR SEAFOOD INITIAL UPGRADE EAT MORE FISH RICH IN OMEGA-3 Fitness fanatics in particular have wised up to the benefits of omega-3s. Research at the University of Georgia found that omega-3 properties can reduce post-exercise muscle pain by as much as 25%. Its always smart to eat salmon after a hectic bout of ironmongering, but you can go one better. THE 2.14 UPGRADE UP THE POTENCY OF SALMON STEAK WITH SLICED GINGER When you combine ginger with protein, more of the protein gets digested faster, according to research in European Journal of Gastroenterology and Hepatology. Ginger mainlines this muscle fuel to the places you need it most. 3. UPGRADE YOUR FAVORITE SUPERFOODS INITIAL UPGRADE CURB APPLE INTAKE AND EAT MORE BLUEBERRIES AND ACAI Superfoods reportedly fight disease and help you live to a ripe old age. But antioxidants have a dirty little secret. What the Mad Men fail to tell you is that antioxidants could be making you chunkier than a jar of peanut butter would. THE 2.14 UPGRADE IMPROVE SWEET TOOTH TIMING If youre trying get leaner, then antioxidant timing is crucial. When antioxidant-rich foods are eaten on an empty stomach, they might further increase appetite beyond normal levels, according to research in Nature. So eating a bowl of berries might actually stoke your appetite even further. Instead, save sweet berries as a treat for after a high-protein meal. 4. UPGRADE YOUR HYDRATION STRATEGY INITIAL UPGRADE DRINK LUKEWARM WATER TO HYDRATE FASTER Straight ol tap water used to be thought of as the best source of hydration because your body doesnt have to heat it up to absorb it. However, this theory (and beverage) needs to be put on ice. THE 2.14 UPGRADE DRINK COLD WATER WITH SALT TO BOOST PERFORMANCE Research in Journal of the International Society of Sports Nutrition found that when people drank cold water during a workout, their core temperature stayed lower and they could actually do slightly more reps on the bench press. Adding a sprinkle of Himalayan rock salt will help you retain more water so its not ejected every 10 minutes, thus keeping you hydrated longer. 5. UPGRADE YOUR CHEAT MEALS INITIAL UPGRADE HAVE A CHEAT DAY OR MEAL AT LEAST ONCE A WEEK Relentlessly following your diet can make you fall off the wagon, but the occasional cheat meal might help ignite your metabolism when you return to your usual routine. In this way, cheat meals can actually help you stick to your diet, according to research at the University of Illinois. THE 2.14 UPGRADE THINK OUTSIDE THE BOX When attacking your cheat meal, set this one rule for yourself: Never eat food out of the box it came from. Once youve started binging on fatty or sugary goodness, it can be just as addictive as nicotine or cocaine, making it nearly impossible to stop, according to a study in Nature Neuroscience. Not to mention, staring at the bottom of an ice-cream tub is a pretty big comedown. Solution? Use portion control, and place your food in a small bowl. 6. UPGRADE YOUR SNACKS INITIAL UPGRADE EAT MIXED NUTS AS SNACKS BETWEEN MEALS Nuts are full of healthy fats, protein, and fiber that drip-feed your muscles with all kinds of minerals and vitamins. But there might be a smarter way to mix them into your diet. THE 2.14 UPGRADE MAKE NUTS PART OF YOUR POST-MEAL RITUAL Next time youve got an all-you-can-eat business lunch on your schedule, pack a snack box of walnuts. Eating one handful after a high-fat meal protects your heart and does an even better job of keeping your arteries supple than olive oil, according to research in Journal of the American College of Cardiology. Think of it as an internal Pilates class, minus the tights. 7. UPGRADE YOUR MIDDAY MEAL INITIAL UPGRADE LEAVE THE OFFICE TO ENJOY YOUR LUNCH BREAK Theres no way your boss should make you fat. Research at the University of Bristol found that eating at your desk or place of work can make you eat more calories later in the day. THE 2.14 UPGRADE EAT ALONE TO LOSE WEIGHT It might seem a little antisocial, but youll eat up to 44 percent more calories if you eat with someone else, and up to 76 percent more if you join your entire office for a restaurant lunch, according to research in Nutrition. People breed distraction, and diversions make you forget how much youre shoving into your pie hole. -TRAIN #Nutrition #EatingClean #Bodybuilding #Fitness
Posted on: Tue, 14 Oct 2014 14:14:31 +0000
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