11 foods to improve performance in physical activities

During the World Cup, everyone is more focused on sports. Create health always encourages the practice of physical activities, as long as it is under the supervision of a qualified professional and taking proper precautions, and one of these precautions is food. Choosing the right foods helps you avoid injuries and strengthen your muscles. See our list of what to eat for stronger, more resilient muscles.

1. Cherry .  Juice from this fruit helps reduce muscle soreness, according to a study published in the British Journal of Sport Medicine. In addition, the fruit contains appreciable amounts of  vitamin C , potassium and fiber that are beneficial for the body in general. 

2. Spinach.  This vegetable contains the nutrient octacosanol that increases oxygen uptake by the muscles. Spinach is also rich in  vitamin E , an antioxidant that helps eliminate free radicals that cause muscle fatigue. 

3. Coffee.  Drinking a cup of  coffee  before bodybuilding training or physical activity is beneficial, as the drink contains stimulants that increase muscle resistance and give energy. In addition, studies show that coffee helps burn fat. 

4. Proteins.  Proteins are the main builders of muscle mass and should be consumed if you practice any sport or physical activity. Give preference to white meats, such as fish, poultry and crustaceans. If you are a vegetarian, an important source of protein is  soy . 

5. Milk and derivatives.  They are also rich in protein and vitamins that help increase muscle mass, such as  vitamin B12 . In addition, milk contains important amounts of calcium, an important mineral for bone and cartilage formation. 

6. Olive oil.  Fats are also an important part of the diet and help muscle growth and prevent fatigue. Choose polyunsaturated fats like those found in olive oil. This product also helps reduce bad cholesterol and is rich in  vitamin A ,  D , E and  K 

7. Sweet potato . Sweet potatoes are rich in carbohydrates, the body’s main fuel for physical activity. The food also has fiber and  vitamins B1 , C, A,  magnesium ,  potassium ,  calcium and  iron . 

8. Broccoli.  Studies at the University of South Carolina have shown that daily consumption of broccoli reduces muscle fatigue and physical stress that damages joints and tendons. The vegetable also contains carotenoids and antioxidants that fight free radicals in the body. 

9. Quinoa.  This common grain in Andean countries is an excellent source of protein and what’s more, it contains all 9 essential amino acids. Quinoa is low in calories and high in fiber, helping digestion and delaying the absorption of fat. 

10. Almonds.  These nuts are rich in protein, polyunsaturated fats and magnesium. This mineral plays an important role in biochemical processes and helps in the metabolism and production of muscle fibers. 

11. Water.  In any diet, water is a fundamental component. Hydrate properly to replenish minerals lost through sweating. In addition, water is part of important biochemical reactions in the body that help with fat burning and protein production. 

With these tips you will have more vigor in your physical activities and you will enjoy the World Cup with much more energy.

Read more at:  10 tips to see results in the gym .

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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