If you are looking for what to eat to get fit, don't get hung up on it. Sure, you already eat it, although maybe not in the right way.
And it is that to get in shape you do not need to gorge yourself on protein bars or shakes that taste like rays, what's more, there are many products of this type with more sugar than they should and they are not the best option either. What's more, surely what you already have in the fridge may be a better choice if you have decided to start doing a little sport to regain fitness.
What to eat to get in shape without weird diets
As I anticipated, it is very possible that what you already eat is appropriate, only that you may have to modify your habits a bit.
1: Green leaves
You already imagined this, green leafy vegetables such as cabbage -kale-, spinach, chard or pack choi, are not only good for your health, but they improve muscle fibers and help the better functioning of the muscles, so they will allow you to train with more intensity. Its consumption will improve sports performance, especially in times of greatest effort, such as sprints or high-altitude training. This is reflected in a study carried out by the Exercise Physiology research group at the University of Leuven in Belgium.
2: Watermelon juice
Nor do you have to leave your salary in Gatorades or other isotonic drinks of the style. A good glass of watermelon juices an hour before starting training will be perfect to prevent the dreaded soreness, because according to a study published in the Journal of Agricultural and Food Chemistry, this fruit contains antioxidants that help increase muscle protein.
3: fast food
This surely you did not expect, right? Of course, it is not about eating these types of foods every day or at all hours, but eating a good hamburger after a hard exercise session is a good way to replenish the glycogen stores that have been lost during sports practice. As effective as eating protein bars. That is the conclusion reached in a study published in the International Journal of Sport Nutrition and Exercise Metabolism.
Of course, you do not have to go overboard with the quantity, a good hamburger, yes, the XXXL size hamburger with a giant portion of potatoes, of course not.
Well yes, you can eat chocolate every day, yes, dark chocolate and only a couple of ounces. Not only will you enjoy the treat, it will increase your physical stamina. According to a study conducted last year by researchers at Kingston University in London, dark chocolate works as a vasodilator, making oxygen better reach the muscles.
If eating a hamburger after exercising seems excessive, you don't want to spend extra money on energy bars and you want something quick, a bowl of cereal with low-fat milk will be perfect. Of course, it will be much better if they are whole grains without added sugar. What these researchers from the University of Texas at Austin say is that they help recovery after a long training session and replenish glycogen stores.
And yes, coffee can also be considered a sports supplement, since caffeine intake before exercising increases endurance. Researchers from the University of Georgia have recently published a study in the International Journal of Sport Nutrition and Exercise Metabolism in which it is indicated that consuming between 3 and 7 mg of caffeine per kilo of body weight, increases resistance up to a 24%. Considering that a cup of coffee contains between 75 and 150 mg of caffeine, it is not difficult to do the math.
As you can see, what you have to eat to get fit is very close.
Depending on your size and how much water weight you're carrying, this weight loss can vary. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.