<p> <strong> BANANA </strong> </p>
<p> Increases blood sugar levels and a sense of satiety that balances your energy needs during sports. The balance of vitamins, minerals and pulp in the structure helps to reduce muscle cramps. Choosing 2 hours before sports watch reduces digestion problems. </p>
<p> <strong> Milk </strong> </p>
<p> Calcium, protein and other vitamins –mineral balance of sports and pre-muscles provides protection. People with lactose intolerance prefer lactose-free milk to maintain bone and muscle tissue in sports. Skim milk should be preferred if the exercise type is aimed at fat burning. </p>
<p> <strong> Peanuts </strong> </p>
<p> It is a food with high mineral content. The mineral content, such as potassium, zinc and magnesium, helps to maintain a reduced mineral balance in the body after sports. With its vegetable oil content, it increases your cell regeneration rate and meets the increasing energy requirement during sports. 1 teaspoon peanut should be preferred instead of 1 change oil. </p>
<p> <strong> OAT </strong> </p>
<p> Oats from the group with a high percentage of pulp and whole grains, vitamins, minerals and carbohydrate balance provides a healthy daily energy need for sports. It should be preferred to increase the feeling of satiety before and after sports. It helps to protect the digestive health of sportsmen. </p>
<p> <strong> AVOCADO </strong> </p>
<p> It is rich in vegetable oil, vitamins and minerals. It provides digestive health and protection of skin and hair tissue. Increases the feeling of satiety in sports. ½ medium avocado should be eaten instead of 1 change oil. </p>
<p> <strong> SOY </strong> </p>
<p> It is rich in vegetable protein. It is a healthy alternative food for lactose intolerance (milk allergy). It supports the protection and increase of muscle tissue. 1 cup of soy milk should be preferred instead of 2 portions of milk. </p>
<p> <strong> RYE </strong> </p>
<p> Protects the health of digestive health. Due to the high content of pulp, it balances blood sugar level and provides protection of muscle tissue. Sportsmen may prefer rye bread at least 4 slices and 1 portion of cereals instead of food. </p>
<p> <strong> Egg </strong> </p>
<p> The protein structure that provides protection of muscles and bones ensures healthy nutrition of sports people. It increases muscle tissue with quality protein content. If you do not have any allergies and health problems, you can protect your muscular health by choosing 1 each day. </p>
<p> <strong> quinoline A </strong> </p>
<p> It is a grain with high protein content. People with gluten allergy can easily choose. Group B reduces the feeling of fatigue due to its high vitamin content. Using the same amount of quinoa instead of 1 portion of bulgur (3 tablespoons) 2-3 times a week provides protection of digestion and muscle tissue. </p>
<p> <strong> SALMON </strong> </p>
<p> Omega-3 is rich in vitamin, mineral and protein. It protects the cardiovascular health of sportsmen. The choice of salmon prepared with healthy cooking techniques (grill, oven or steaming) at least twice a week helps increase muscle tissue. </p>

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