5 foods to supercharge your results!

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5 foods YOU should eat every week!

Being somewhat obsessed about information on food and its potential benefits it was extremely hard to pick just 5! Never the less I feel like this is the list you will benefit from the most, at least for now! All of the foods mentioned in this blog have awesome immune boosting, anti-inflammatory properties and should be eaten on a regular basis. Especially by people who train hard and often. Regardless of your sport or type of training here is my list of 5 foods to introduce into your diet every week!

Fatty fish

You guessed it! (most likely). We have all probably heard by now how important oily fish is in our diet. Especially wild caught over farmed. What are we talking about? Salmon, trout, mackerel, halibut, cod, flounder, sardines. All of these fish are an awesome source of protein but apart from that they contain the fats essential to our wellbeing and performance. Highly saturated in Omega 3 fatty acids as well as high amounts of Vit.D they are a perfect anti-inflammatory food! Whether you are looking to take your recovery to the next level or speed up your fat loss, fatty fish should be on your plate as often as possible!

Avocado

It’s one of my favourite plants just because it contains so many nutrients. Recently we have seen its popularity soar thanks to all the hipsters putting it on toast. Yet another thing we can thank them for (apart from good quality coffee, beards and knit wear). Avocado contains large amounts of: Vit.K, Vit.C, Vit.B5, Vit.B6, Vit.E, Folate and Potassium (more than a banana), also small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). Not to mention high in fibre and Oleic acid. Perfect for tackling inflammation, speeding up recovery and brain function! For a small plant it sure packs a Nutrition Punch! Whether you’re a CrossFitter or just a person looking after your health and wellbeing, don’t skip on the Avocado.

Sauerkraut

Maybe it’s the heritage talking but I simply can’t imagine not eating this tasty superfood on a regular basis. What is sauerkraut? Quite simply: fermented cabbage. When it comes to nutrition Sauerkraut contains high levels of dietary fibre as well as significant levels of Vit.A, Vit.C, Vit.K, and various B vitamins. Furthermore, it is a good source of Iron, manganese, copper, sodium, magnesium and calcium. But that’s not even where its main benefits lie. It’s the bacteria that make the fermentation happen that make it an AWESOME probiotic. This one ingredient helps you get more out of everything else that has to pass through your digestive system. More nutrients you say? Yes please! Apart from that your immune system will thank you for the boost coming from an awesome vitamin profile. Let’s not forget about sauerkrauts’ benefits when it comes to energy production in your body! #metconfuel

Broccoli

Must be one of my favourite sides. Humble broccoli is truly an antioxidant and fibre package. For that reason alone I think it should replace popcorn in the cinemas (I might have gotten a bit carried away with that statement). Broccoli has high concentrations of vitamin C, making it great for immunity and contains flavonoids which help process the vitamin C efficiently. It is also enriched with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants. Want to get a PR on your lifts? Add Steak and Broccoli! Its fantastic fibre content makes it a great vegetable to add to your diet when trying to loose body fat! Best way to cook it to preserve most of its nutrition value is lightly steaming it.

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Beetroot- cardio for days!

This nutrient packed gem of a vegetable is awesome. Packed with immune-boosting vitamin C, fibre, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas), beets also contain the B vitamin folate. Immune system gold right there but that’s not even the main benefit YOU should be looking at as a highly active, gains machine. The main benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise. YES!!! The beetroot will help you to tolerate running and burpees! If that’s not a reason to scoff it a few times a week, I don’t know what is.

Other foods that should get a shout out: Beef, spinach, berries, spices. Honestly I could continue for quite a while here so if you found this helpful share this blog and leave a comment and if you are nice I will write a second part!

Tomek