Do you work out? These are the foods you NEED to consume for best results

If you are exercising consistently is important for you to know which foods you need to incorporate in your daily life to maximize the effect.The appropriate foods and drinks will give you the energy you need and will help your body to “build” muscle.ΚαφέςΠριν go to the gym, drink a cup of coffee. According to Australian researchers, people who consumed prior to exercise of caffeine, equal to that contained in two cups of coffee, reported that the workout was more enjoyable. In addition, they ate 18% less food at lunchtime compared with those who took no caffeine.ΒρώμηΤο body converts late the good carbs in the oats to glucose, the basic fuel of the body. The ideal combination of carbohydrates with proteins, for example. oats with fruits and nuts one hour before the workout.ΑμύγδαλαΟι nuts contain protein, which the body uses to build muscles. Also almonds are rich in arginine, which improves blood flow during training. A study showed that cyclists who ate almonds for a snack, spent a longer distance and burned more calories than those who ate equal calorie cookies.ΜπανάνεςΑν do workout for over an hour, you need to give your body the necessary energy. Bananas are rich in carbohydrates and other nutrients, while supplying 10% of the daily requirement of potassium.ΓιαούρτιΜετά from a hard workout, the body needs protein to rebuild muscle tissue. A cup of Greek yogurt contains about 22 grams of protein and is an ideal choice.ΜύρτιλλαΜετά exercise, eat a yogurt with blueberries. The body needs protein for muscles and carbohydrates for replenishing the energy. According to a study by scientists from the University of Massey, New Zealand, the athletes who drank a smoothie with blueberries, a raspberry before and after a hard workout focused on the legs, they recovered their strength faster.Chocolate γάλαΕκτός from favorite delicacy, chocolate milk contains a balance of carbohydrates and proteins and helps to recover muscles faster. Scientists from the University of Texas at Austin, discovered that cyclists who drank chocolate milk after workouts burned more fat than those who drank a sports drink for athletes or a drink without calories.