Diets that increase strength and endurance are a way of life for many athletes or people who want to become more physically fit. Strength is achieved by increasing muscle mass. Lean muscle can be strengthened with key components such as protein and omega three fatty acids. Protein helps build strong muscle tissue. Omega three fatty acids lubricate the joints and reduce inflammation.
Lean Meats
Buy lean meats such as chicken, fish, salmon, buffalo, lean beef, turkey and elk. All of these foods are rich in protein needed for strength. These foods also contain iron and other vitamins. Meat is loaded with B-vitamins which help build a strong nervous system. B-vitamins improve energy and help your body cope with stress. Eat chicken or turkey or beef two to three times weekly. Eat leaner sources of protein like elk or salmon four to five times weekly. Avoid fatty protein sources like pork. Pork contains fat that is known to clog arteries.
However, you do need healthy fats. Healthy fats such as omega three fatty acids reduce inflammation in the body and strengthen joints. Healthy fats are found in salmon, halibut, nuts, seeds, eggs, flax seed oil, cod liver oil and olive oil. Consume healthy fats on a daily basis.
Whole Foods and Vegetable Proteins
Buy whole foods such as fruits and vegetables. Eat foods needed for strength such as apples, carrots, beets, cucumbers, dark green leafy lettuce, pineapple and green vegetables. Also include plenty of plant-based protein in your diet such as beans and spirulina. Spirulina is a sea vegetable that can be consumed several ways. You can buy spirulina whole or take it in pill or powder form. This super food contains a highly digestible form of protein. Spirulina also contains healthy fats and other vitamins and minerals such as vitamins A and E.
Whole Grains and Rice
Buy whole grains and brown rice. Whole grains and rice contain fiber which is essential for good digestion and strength-training athletes. Whole grains can provide you with quick energy needed for a sporting event or busy day. Good choices include whole wheat bread, oats and barley. Read the label, though, because some breads have added ingredients such as high fructose corn syrup. This man-made sugar raises blood glucose levels which is not good for your health. Brown rice is also very nutritious because it is a good source of fiber and B-vitamins.
Include all of these foods in your diet throughout the week and avoid processed food, fast food, junk foods, fatty foods, cakes, cookies and pastries.
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