Five life hacks for better endurance
When summer is over, many of us realize that our endurance is not what it was used to be before the holidays. Maybe you identify with being one of those people who halfway into the training session quietly grunts "oh that holiday…" while we glance towards the door. The nutritionist Fredrik Paulún will give his five life hacks that can help us keep going the entire training session!
1. Cherry Boost!
Cherries contain antioxidants that can protect muscles from oxidative stress - an internal chemical imbalance that can occur if our antioxidant defenses are low. Imagine a car without rust protection - in the long run, the car will rust. Just like that, the antioxidants defend the muscles. Some antioxidants the body can produce itself whilst other we actually have to supply the body with. Studies show that those who eat cherries run faster, get less pain and less inflammation than those who do not. Conclusion? Cherries Boost!
2. Let there be fish
Eating fatty fish such as salmon, char, or mackerel at least three times a week (or 5 grams of fish oil daily) will help you avoid degraded exercise performance. The omega-3 fats in fish make your blood flow easier, which has several positive effects. Among other things, the muscles make it easier to absorb nutrition, which allows you to run faster and avoid lactic acid. In addition, your muscle sourness will be less intense, which means you can work out quicker again after a hard workout.
3. Don't forget the carbs
Carbohydrates in the diet turn into blood sugar (glucose) which basically could be considered brain fuel. Without carbs, your glycogen will sink to the bottom. The glycogen together with your fat, constitute the base for of your workout fuel and therefore it is important that a meal before exercise contains carbohydrates. Good carbs are for example root fruits, fruits, brown rice, quinoa, legumes, berries, vegetables or bean paste to name a few.
4. Get to know choline
Choline is a substance that positively affects the brain and is important for muscle function and for moving your body. When you are working out, choline is consumed really fast, which results in an increasing demand for the substance. Choline is available as a dietary supplement, but a choline-rich diet can be reached with the help of, for example, egg yolk, fish, beans, chicken, quinoa, broccoli and more. Your liver can produce choline on its own and it will also increase its production if you exercise a lot.
5. Make friends with your gut flora
A good gut flora is important for your endurance as it increases muscle mass, improves the ability to burn fat and optimizes glucose metabolism (your ability to effectively use glucose as a fuel). The intestinal flora also affects muscle damage, recovery and not least helps the immune system. How can we then boost the intestinal flora? It may be good to take a supplement of probiotics. Lactic acidic products such as kimchi, sauerkraut, sour vegetables, kombucha and kefir are some of the many products that have probiotics added. Finally, it is also important to boost the beneficial bacteria that are already in the gut, which can be done by eating foods containing fiber, such as oatmeal, brown rice, cabbage, potatoes, fruits and nuts.
How about tomorrow give the body oatmeal with blueberries for breakfast, a chicken salad with soybeans for lunch, cherries for snacks in the afternoon and salmon with quinoa for dinner? Everything to keep the pace going and not to be tempted to glance at the exit and grunts "oh that holiday…"