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7 Best Foods To Boost Your Stamina Before Workouts

The Kashmir Monitor

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You think that you will spend another hour in the gym today, but after 45 minutes, you are completely drained of energy. To spend another hour of rigorous training in the gym, you need to have that kind of stamina and the most important element for that is your diet.

What you eat before your workouts is your fuel. However, you need to fuel your body with the right kind of foods. Eating the wrong sort of foods can make you sluggish and reduce your efficiency during workouts. Some of these foods could even have an adverse impact on your workout efforts. But just how it is important for you to know what has to be eaten before workouts, it is equally important to know when you need to eat. Eating the right food at the wrong time will not benefit you either. Eat two hours before your workout; this will help your body store energy and it will allow you to push your muscles to its limits. The main source of energy is carbohydrates. Eating digestible carbs before workouts help you stay energized during exercise and it keeps hunger pangs at bay as well.

Here’s a list of the 7 best foods you must eat before workouts.

 

1. Beetroots

Raw beetroots or beetroot juice can be an effective energy booster for you. One glass of beetroot juice can trigger nitric oxides in your body to regular blood flow and check the oxygen levels in the blood as well. Research shows that people who drink a glass of beetroot juice before workouts display 15% increased stamina than usual.

2. Bananas

Sugar and starch in bananas are just what you need to fuel your body for rigorous workouts. High carbohydrate content of bananas breaks down in your body into simple sugars quickly and is absorbed by the cells in the form of energy. A medium-sized banana 45 minutes before your workouts is good enough to keep you going for a longer period of time than usual.

3. Pomegranates

If you are looking for a fruit which serves both purposes; fuelling your workout and speeding up the recovery process, look no further than pomegranates. This fruit is also a good source of carbs which keeps your body energetic during workouts. The antioxidants in it, on the other hand, reduce soreness in the muscles and treats inflammation post workouts.

4. Nuts and nut butters

A rich source of proteins and healthy fats, nuts and nut butters help you keep your energy levels high during workouts. They reduce the likelihood of recurring hunger pangs as well. These are a good source of carbohydrates as well. Low glycemic index in nuts and nut butters help you achieve stable energy levels. Proteins in these speed up the muscle recovery process as well. A handful of nuts or a peanut butter toast can be quite helpful for boosting your stamina.

5. Yogurt

One cup of yogurt or dahi can be quite beneficial for boosting your stamina. It is a rich source of proteins, calcium and some natural sugars which help you keep your energy levels high. It is easy to digest as well so you need not wait for hours after eating yogurt to hit the gym. To maximize its benefits, add honey or some fruits to yogurt.

6. Oatmeal

A good source of complex carbs, oatmeal can be a quick, convenient and healthy way to fuel your workouts. It settles well in your body and acts as a source of energy. Add some honey and fruits to maximize the benefits.

7. Brown rice and chicken

Consuming brown rice with chicken can be a great way of fuelling your workouts. While these foods might take some time to get absorbed into your blood stream, the nutrients in these two foods can boost your stamina to quite an extent. Brown rice is a good source of carbs and fibre and chicken is a good source of lean protein. This is the perfect meal to keep your body fuelled for rigorous workouts.


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Health

Fruit and Vegetable Juices That Enhance the Immune System

The Kashmir Monitor

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Everyone knows that fresh fruits and vegetables are loaded with nutrients that offer a wide range of benefits for the mind and body. Certain fresh produce help enhance your immune system, making it possible for you to easily avoid various infections and diseases. Juicing the following allows you to boost your immunity in a truly refreshing and delectable way:

Carrots

The sweetness of carrot juice makes it loved by kids and adults alike. Carrots get their characteristic bright orange color from its rich supply of beta carotene, a nutrient converted into vitamin A for sharper vision and better eye health. More importantly, vitamin A is an essential nutrient for a stronger immunity.

 

Lemon

Vitamin C in lemons makes these citrus fruits excellent boosters of your immune system. Vitamin C is a well-known powerful antioxidant that protects the body from colds, cough, flu and others. Lemon juice may be acidic, but it has an alkalizing property once ingested, helping to restore optimal pH balance in the body.

Apples

Other than vitamins and minerals, apples also contain plenty of insoluble fiber. This type of carbohydrates that cannot be digested by the body works as a broom that sweeps out toxins along the intestinal tract. With all of those accumulated poisonous substances out of your body, your immunity is in top-form.

Kiwi

When it comes to fruits, some of the best sources of vitamin C are kiwis. Other than this super antioxidant, kiwis also contain vitamins A and E, both of which are necessary for a stronger immune system. Insoluble fiber and potassium in these fruits are also highly favorable for your cardiovascular system.

Cranberries

Cranberry juice is admired for its ability to bolster the urinary tract system. However, it also contains plenty of vitamin C that helps safeguard you from illnesses brought about by invading microorganisms such as bacteria and viruses.

Broccoli

A vegetable that makes for an excellent immune-boosting juice is broccoli, thanks to its rich supply of beta carotene and vitamin C. Every glass of broccoli juice also provides your body with sulphur, a mineral with powerful antimicrobial properties. Sulphur promotes healing as well because it detoxifies the body at a cellular level.

Beets

What makes beet juice capable of supporting the immune system is its long list of vitamins and minerals. Some of them include vitamins A and C, iron, calcium, potassium and manganese. When juicing, it’s a good idea to mix beets with other fruits and vegetables of your choice due to its strong, earthy flavor.

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Health

Reduce asthma symptoms with Omega-3

The Kashmir Monitor

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A new study has found that consuming a diet rich in omega-3 fatty acids is linked to fewer childhood asthma symptoms which are triggered by indoor air pollution.

The study published in ‘American Journal of Respiratory and Critical Care Medicine’, lays out that families and health care providers may be able to protect children from harmful effects of indoor air pollution by serving a diet rich in omega-3 fatty acids while reducing foods rich in omega-6 fatty acids such as soyabean oil and corn oil.

“Our group is working on ways to reduce the levels of indoor air pollution in Baltimore City homes,” said lead author of the study, Emily Brigham. “Results are promising, but we don’t want to stop there,” Brigham added.
The study found that for each additional gram of omega-6 intake, children had 29 per cent higher odds of being in a more severe asthma category.

 

Conversely, with each 0.1-gram increase in levels of omega-3 fatty acids in the diet, researchers saw 3 to 4 per cent lower odds of daytime asthma symptoms.

Indoor air pollution, from sources including cooking, cleaning activities and cigarette smoke, is a known trigger for asthma symptoms.

Omega-3 fatty acids, which are found abundantly in fish and certain nuts and seeds, are considered healthy as they are known to reduce inflammation.

Omega-6 fatty acids, primarily found in vegetable oils (including corn, soybean, safflower, and sunflower), as came out in other studies, have mixed effects on health, but have the potential to promote inflammation.

The researchers, however, noted that it doesn’t prove the relationship between fatty acids and asthma severity.

“Among populations known to be disproportionately affected by asthma, we may find that improving diet and air pollution together has the greatest impact on health,” said Brigham.

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Health

New cell that can heal hearts discovered

The Kashmir Monitor

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Researchers have discovered a previously unidentified cell population which could lead to new treatments for patients with injured hearts.

The cell, described in the journal Immunity, was discovered in the pericardial fluid found in the sac around the heart of a mouse with heart injury. The researchers from the University of Calgary in Canada found that a specific cell, a Gata6+ pericardial cavity macrophage, helps heal an injured heart in mice.

The same cells were also found within the human pericardium of people with injured hearts, confirming that the repair cells offer the promise of a new therapy for patients with heart disease. “Our discovery of a new cell that can help heal injured heart muscle will open the door to new therapies and hope for the millions of people who suffer from heart disease,” said Paul Fedak, a professor at the University of Calgary.

 

“The possibilities for further discovery and innovative new therapies are exciting and important,” said Fedak. Heart doctors had never before explored the possibility that cells just outside the heart could participate in healing and repair of hearts after injury, researchers said.

Unlike other organs, the heart has a very limited capacity to repair itself which is why heart disease is the number one cause of death in North America, they said. “We always knew that the heart sits inside a sac filled with a strange fluid,” said Fedak. “Now we know that this pericardial fluid is rich with healing cells. These cells may hold the secret to repair and regeneration of new heart muscle,” he said.

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