Superfood for Runners, Vegetarian Option

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Any sports activity takes a lot of strength and resources from the body. In order to play sports and develop your body, you need to provide it with all the necessary elements. We offer you a list of products that will help you in this difficult task.

White grapefruit

This is a great way to start a new energetic day. White grapefruit contains an impressive amount of vitamin C, potassium and folate. Potassium will protect your muscles from cramps, so fresh grapefruit is the perfect after-run drink, especially on a hot day.

Red grapefruit

Red grapefruit contains about the same amount of vitamin C as white grapefruit. Also, this fruit should be consumed due to the presence of vitamin A and pantothenic acid, which is used by the body in order to convert proteins, fats and carbohydrates into energy sources for the body. That is why fresh red grapefruit juice can replace coffee for you in the morning - it invigorates just as well.

Orange

Oranges are a well-known source of vitamin C. In addition to supporting immunity, this vitamin has another very useful function for everyone involved in sports - it relieves muscle pain.

Leek

Leeks are an excellent vegetarian source of iron and vitamins A and K.

Blackberry

Blackberries are low in calories and high in antioxidants, a decent amount of fiber, vitamin C, and vitamin K that make your bones stronger. Plus, blackberries are a delicious addition to breakfast cereals that will energize you before your morning run.

Turnip

Turnips are low in carbohydrates, but high in vitamin C, magnesium, iron and calcium. It is especially good in late winter - early spring, when the body begins to experience vitamin hunger.

Radish

In addition to a large amount of vitamin C, which we have already written about here more than once, radishes have a high water content, which helps to restore the body's water reserves.

Strawberry

Strawberries = high in vitamin C and anthocyanins, which help the body recover from exercise-tired muscles.

Anthocyanins(from the Greek ἄνθος - flower and Greek κυανός - blue, azure) - colored plant glycosides containing anthocyanidins as aglycone - substituted 2-phenylchromenes related to flavonoids. They are considered as secondary metabolites. They are approved as food additives (E163).

Lemon

Like other citrus fruits, lemon contains a large amount of vitamin C. In addition to this, it contains thiamine and folic acid. For example, thiamine converts carbohydrates into energy, so it is advisable to include it in your diet before training and competition.

Thiamine(vitamin B1; the old name is aneurin) is a water-soluble vitamin, a compound corresponding to the formula C12H17N4OS. Colorless crystalline substance, readily soluble in water, insoluble in alcohol. It collapses when heated.

Known as vitamin B1, thiamine plays an important role in the metabolism of carbohydrates, fats and proteins. The substance is essential for the normal course of growth and development processes and helps to maintain the proper functioning of the heart, nervous and digestive systems.

Tomatoes

Tomatoes are rich in vitamins A, K and C, so they really are a superfood for everyone who leads an active lifestyle. An ideal light snack is a salad of tomatoes, fresh basil, lemon juice and a drop of olive oil.

Carrot

Carrots are vitamin A, vitamin B6 and carotene. We remind you that vitamin A belongs to fat-soluble vitamins, that is, in order for the body to receive a sufficient amount of it, you need to add a little fat. It is better to eat not just carrots, but grate them and add quite a bit of vegetable oil. For example, it will be especially tasty with walnut oil.

Cabbage

Cabbage is another low-calorie source of vitamins K and C, as well as folate, which helps protect red blood cells.

Folic acid(vitamin B9; Latin acidum folicum from Latin folium - leaf) is a water-soluble vitamin necessary for the growth and development of the circulatory and immune systems.

Folic acid is essential for the creation and maintenance of new cells in a healthy state, therefore its presence is especially important during periods of rapid development of the body - at the stage of early intrauterine development and in early childhood. The process of DNA replication requires the participation of folic acid, and a violation of this process increases the risk of developing cancerous tumors. First of all, the bone marrow suffers from a lack of folic acid, in which active cell division occurs. The precursor cells of red blood cells (erythrocytes), formed in the bone marrow, with a deficiency of folic acid increase in size, forming the so-called megaloblasts, and lead to megaloblastic anemia.

Parsley

Parsley - a source of iron, vitamin C, manganese and copper, contributes to the good functioning of the digestive system. Parsley is also one of the few plants that retains all of its beneficial properties when frozen over the next few months, making it an ideal candidate for frozen vitamins.

Red bell pepper

Red bell peppers are an excellent source of vitamins C, A and B6. Vitamin B6 helps the body create hemoglobin, which carries oxygen to red blood cells and muscle tissue.

Arugula

Arugula contains vitamins A, K and C, as well as essential minerals such as magnesium, calcium, manganese and potassium. It can be added to salads, pizza, and as an addition to sandwiches. You can also make pesto sauce from it, replacing basil in the standard recipe. It turns out very tasty and original, especially if you add a little wild arugula to the sweeter homemade variety, in which there is a little more pungency and bitterness.

Broccoli

Broccoli is an excellent source of vitamin C, vitamin K, folate, and manganese. Another added bonus is quercetin, which also helps reduce post-workout muscle inflammation. Broccoli can be used as a pasta addition, simmer a little in sesame oil, or even just boil for 1 minute in salted water. Delicious bright green and crunchy addition to scrambled eggs!

Quercetin- flavonol, which has decongestant, antispasmodic, antihistamine, anti-inflammatory effects; antioxidant, diuretic. Included in the "vitamin P" group. Almost insoluble in water; the solution in ethanol is very bitter.

Pumpkin

Pumpkin contains vitamins A, C, E and riboflavin.

Riboflavin(lactoflavin, vitamin B2) - one of the most important water-soluble vitamins, a coenzyme of many biochemical processes. Riboflavin is a biologically active substance that plays an important role in maintaining human health. Vitamin B2 is necessary for the formation of red blood cells, antibodies, for the regulation of growth and reproductive functions in the body. It is also essential for healthy skin, nails, hair growth, and overall overall health, including thyroid function.

Cauliflower

Cauliflower contains a large amount of vitamin C, vitamin B6, folic acid and pantothenic acid. It, like broccoli, can be eaten raw, boiled, fried, stewed. You can also make a pizza base from boiled cauliflower by grinding it in a blender and adding a little flour and one egg.

Pantothenic acid, pantothenate(dosage form - calcium pantothenate, vitamin B5, incorrect designation - vitamin B3). It is required for the metabolism of fats, carbohydrates, amino acids, the synthesis of vital fatty acids, cholesterol, histamine, acetylcholine, hemoglobin. Pantothenic acid is sensitive to heat, almost 50% of the vitamin is lost during heat treatment.

Kohlrabi

Kohlrabi contains a large amount of vitamin C, vitamin B6 and potassium. Eating this peculiar cabbage also provides runners with copper, which helps the body absorb iron more efficiently. How is it? It goes pretty well raw with a little of your favorite vegetable oil. Can be cut into thin slices and eaten just like that, without any additives.