Brain boosting foods
Feeding the mind with the correct food can improve brain performance, as the brain uses carbohydrates for energy; omega-3 fatty acids for forming its cell structure and B vitamins play an essential role in brain function. Therefore foods rich in these nutrients must be incorporated in your diet to boost your memory and brain power.
This leafy green is packed with nutrients like folate, vitamin E, and vitamin K which prevent dementia. Just 11/2 cup of cooked spinach packs a third of the folate and five times the amount of vitamin K you need in a day. Spinach is also high in potassium, which helps to maintain the electrical conductivity of the brain. This conductivity helps produce fast signals between neurons that make us think more clearly and respond more quickly.
Include: Take at least 1 cup of spinach in a day, in the form of porial, gravies, sambar in your meal.
PRE and POST workout meals are the meals you eat before and after working out. What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.
Pre workout nutrition!!!!
When: – Consume large meals 3-4 hours and small meals 1-2 hours before your workout to allow digestion and have food in moderation because large quantity can impair your performance.
What: – Complex carbohydrates, lean proteins & healthy fats are important sources of energy.
Post workout nutrition!!!!
When: – The body is most receptive to fluid, carbohydrates and other recovery nutrients immediately after exercise. Consume lighter meals or drinks within 30 min after your workout.
What: – Proteins and carbohydrates are necessary to replenish body’s glycogen stores and helps in recovery process.
Great options: – Chicken, fish, (Steamed or grilled), egg whites can be taken after 30 min; fruit juice, salads/boiled vegetables, soups can be included within 30 min of your exercise.
- Eat right. Workout harder. (massageenvy.com)
- Pre Workout Meal (mademan.com)
- Carbs- Pre and Post workout (refugeestrength.wordpress.com)
- Best Post-Workout Snacks (faithfullyfitbycasey.wordpress.com)