mind & body boosters
Hummus is loaded with resistant starch,
a slow-burning carbohydrate that minimizes and
controls spikes in blood glucose and insulin before
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bacteria and improve gut microbiota, which play an important
role in the production, storage and expenditure of energy.
Hummus is high in protein and iron, critical to optimal athletic
performance via its role in energy metabolism and transport
of oxygen to muscles. And studies show that legumes help
you feel full longer, promoting fat loss and lean muscle mass.
Recipe tips:- Spread hummus on whole-wheat tortillas and layer with avocado,
spinach, sliced onions and salsa for an on-the-go breakfast wrap. - Layer hummus, sliced olives, red onions, yellow peppers and
goat cheese on pizza crust and bake until bubbly.
Almond butter is a great post-workout snack
that’s rich in protein and other important nutrients for
athletes. Almonds are high in magnesium, critical for
proper function of muscles and nerves; vitamin E to prevent
exercise-induced oxidative damage; and other nutrients that help
the body use oxygen more effectively. In one study, athletes who
ate whole almonds before training improved their cycling distance
and endurance and had higher blood levels of antioxidants.
Recipe tips:- Whisk almond butter with sesame oil, rice vinegar and minced
ginger for a creamy Asian vinaigrette. - Make hummus with white beans, almond butter, olive oil,
lemon juice and minced garlic.
Pomegranates are loaded with antioxidants,
including ellagitannins shown to reduce exercise-
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took an ellagitannin-rich pomegranate extract had less
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after resistance training. In another study, subjects who
drank pomegranate juice for 15 days noted reduced muscle
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training compared to a placebo. It’s even better if you combine
pomegranate juice with apple juice and/or green tea — the
quercetin in apples and epigallocatechin 3-gallate (EGCG) in
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Recipe tips:- Toss pomegranate seeds with sliced kiwi,
tangerine segments, minced basil and lime juice. - Mix concentrated pomegranate juice and pomegranate
seeds with coconut milk and freeze in an ice-cream maker.
cleaneating.com 87
Sports Supplements
to Build Muscle, Boost
Strength & Speed Recovery
CREATINE is one of the best-researched
supplements in sports nutrition. This
compound, made up of the amino acids
L-arginine, L-methionine and glycine, is
naturally produced in the body and is also
found in meat, fish and eggs. In studies,
it’s been shown to build muscle, improve
strength, enhance endurance and speed
muscle recovery.BETA-ALANINE, a nonessential amino
acid, is combined in the body with the
amino acid L-histidine to form carnosine.
Carnosine is then stored in the muscles
and helps the body buffer the effects of
acidic compounds that accumulate during
intense training, which ultimately leads
to fatigue. Studies show beta-alanine
improves performance and endurance
and delays fatigue during high-intensity
training. In one study, beta-alanine
supplementation improved running
times and reduced lactate in runners
doing a 10K. In another study, beta-alanine
improved performance in recreational club
runners. A few studies also suggest that
beta-alanine may enhance muscle growth.TURMERIC contains curcumin, a
powerful anti-inflammatory that can
offset inflammatory compounds produced
during high-intensity exercise. A number
of studies show curcumin helps reduce
inflammation, relieve sore muscles, ease
joint pain and enhance recovery after
training. In one study, curcumin helped
improve recovery, reduce muscle damage
and improve soreness after exercising. In
another study, curcumin was as effective
as ibuprofen in relieving joint pain and
stiffness in knee osteoarthritis.HUM
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