Feeling tired after a rigorous workout or heavy physical activity is okay, but if you complain of breathlessness or tiredness even after minimum of physical activities or if you are unable to perform physical tasks that people of our age can comfortably perform then these indicate lack of strength in your body. Lack of strength would act as anhindrance to performing heavy physical activities and may also cause problems in performing simple activities with age. Building body strength is therefore important to maintain a healthy and fit lifestyle. To naturally maintain body strength following habits should be inculcated in daily life:
- Never skip breakfast Breakfast is the most important meal of the day. It should not be missed. One should have a hearty and healthy breakfast, it can include oat meal or wheat bread, eggs and peanut butter etc.
- Stay Hydrated Blame it on dehydration, if you frequently feel low on energy. Thus, it is important to keep a check on your water and liquid intake. Also, having a glass of beetroot juice in breakfast can work wonders.
- Magnesium is Important! If you participate in sports or some form of physical activity, magnesium should be a part of your regular diet. Magnesium aids in the conversion of glucose into electricity, providing an immediate boost. Magnesium can be found in leafy greens, nuts, seeds, fish, soybeans, avocado, bananas, and dark chocolate.
- Include Crabs. Carbohydrate-rich foods, such as sweet potatoes and brown bread, provide the body with starch and sugar, which helps to provide energy and strength.
- Exercise Regularly Exercising regularly can help you overcome fatigue and slowly build your body strength. Start with light exercises such as jogging, walking or swimming for a few minutes.
- Get good sleep At the end of the day, your body needs time to unwind. To boost your mental and physical performance, you should get at least 7-8 hours of sleep every day. Spend a few minutes meditating or practicing yoga if you're having trouble sleeping. This will aid in the reduction of stress and mental exhaustion.
- Eat Wisely To increase your stamina, make surely you eat wisely. Note if the food you eat does any good to you and your body. Also, it is advisable to break your meals into smaller portions and eat at regular intervals.
People who spend hours in fitness oriented activities to build strength or gain muscles should make sure that they are eating the right kind of food. It is important to have nutrition rich food which helps nourish and recuperate your body after workout. 5 items that can help in this are as follows:
- Eggs- Eggs are the gold standard of protein because they are one of nature's most complex, complete, and adaptable foods. Each egg contains 7 grams of protein, as well as a variety of other vitamins and minerals.
- Quinoa- Quinoa, surprisingly, has more protein than any other large grain. It also contains a lot of minerals and vitamins, particularly B vitamins. If you're not familiar with B vitamins, they help you bulk up by metabolizing and digesting proteins and carbohydrates.
- Spinach- Since it contains iron and nitrates, Spinach is an excellent source of fuel for muscle development. Blood pressure, immune defenses, and cell metabolism are all supported by nitrates. Every night, serve your dinner on a bed of spinach for a steady supply of nutrients.
- Sunflower seeds- Sunflower seeds have 23 grams of protein per serving, making them a tasty and nutritious muscle-building snack. Sunflower seeds get bonus points for being a healthy food because they are low in cholesterol and sodium.
- Chicken- Chicken is a staple of every high-protein, low-fat diet, as you probably already know. Why? Because chicken has an unbeatable protein-to-fat ratio: a hearty 100 grams serving contains 31 grams of protein and just 4 grams of fat. For a tasty, protein-packed lunch, stir fry your chicken with spinach, quinoa, and garlic.