Inorganic nitrate a compound found in beets and are believed to enhance endurance performance by improving exercise efficiency. Nitrate can be converted into nitric oxide when your body has low oxygen availability, which may enhance muscle efficiency, oxygenation, and improve overall exercise performance. Not only do beets stop right there, but they’re extremely beneficial to your overall health such as providing antioxidants, anti-inflammatory, and detoxification support throughout your body.
If you’re new to training or you’re training quite often, eating pomegranate seeds during the early stages of your training regimen could decrease soreness and prevent further weakness. A study featured in Medicine & Science in Sports & Exercise, examined the effects of pomegranate treatment in the muscles during strength training following heavy resistance training. The result proved patients had greater muscle strength 48-72 hours after heavy resistance training due to the pomegranate treatment. A follow-up study confirmed that pomegranate supplementation reduced muscle weakness and soreness in resistance-trained individuals after eccentric exercise.
Benefits of pomegranates:
-It’s the most powerful anti-oxidant of all fruits
-Contains potent anti-cancer and immune supporting effects
-Inhibits abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease
-Helps lower cholesterol and other cardiac risk factors
-Helps lower blood pressure
-Shown to promote reversal of atherosclerotic plaque in human studies
-Shown to relieve or protect against depression and osteoporosis
When we think of coffee we think it dehydrates you, so why would athletes take such a stimulant? Caffeine intake tested under small amounts can actually play a huge role in an athletes’ performances. Caffeine is a legal compound that has a potent work-enhancing or ergogenic effect on many people. As long as you’re taking caffeine in low doses, you will not experience the side effects such as jitters, nervousness, inability to sleep, or gastrointestinal distress, as well the dehydration users experience during normal exercise.
Apples are rich in phytochemicals and are a particularly a good source of quercetin: a flavonol that may benefit endurance performance and counter exercise-induced inflammation. A study in the International Journal of Sport Nutrition and Exercise Metabolism, reported that quercetin increases VO2 max and ride time in untrained bicyclists. A second study done also reported that quercetin treatment resulted in an increase in distance when untrained subjects were tested in a time-trial performance workout. In conclusion quercetin has shown to be relatively powerful in anti-inflammatory benefits. You think an apple a day keeps the doctor away? It should with all these benefits:
-Whiter healthier teeth
-Protect against Parkinson’s disease
-Curb all sorts of cancers
-Decrease your risk in diabetes
-Fight against diarrhea and constipation
-Neutralize irritable bowel syndrome
-Help control body weight
-Detoxify your liver
-Boost your immune system
Like quercetin, grapes contain a natural polyphenal present in their skin called resveratrol, which show impressive benefits during endurance exercise. Resveratrol has multiple beneficial effects including cardiovascular protection and improvement of metabolic disorders. Studies have shown a huge improvement in overall exercise capacity, more muscle mass, and improved time to exhaustion.
Dr. Fuhrman. Smart Nutrition. Superior Health. Secrets Revealed: The Powerful Health Benefits of the Pomegranate. By: Dr. Joel Fuhrman. https://www.drfuhrman.com/library/article19.aspx
Best Health. 15 Health Benefits Of Eating Apples. http://www.besthealthmag.ca/eat-well/nutrition/15-health-benefits-of-eating-apples
The Beachbody Blog. 5 Foods to Improve Your Athletic Performance. 9/4/2014. By: Dr. Nima Alamdari. http://www.beachbody.com/beachbodyblog/nutrition/5-foods-improve-athletic-performance?code=SOCIAL_BB_BLOG