29 foods to increase the body’s endurance and pain tolerance threshold during exercise

It may happen to you that you run out of energy during the day and can no longer do anything. If you get tired too quickly, you need to make changes to your diet, because what you eat has a significant effect on your endurance. Some foods give you energy and help increase your body's stamina.

BingMag.com 29 foods to increase the body’s endurance and pain tolerance threshold during exercise

It may happen to you that you run out of energy during the day and can no longer do anything. If you get tired too quickly, you need to make changes to your diet, because what you eat has a significant effect on your endurance. Some foods give you energy and help increase your body's stamina.

These foods contain nutrients that naturally help increase your body's energy and stamina, especially when exercising. In this article from BingMag, we are going to introduce you to 29 energetic nutrients to increase the body's endurance and pain tolerance threshold. Stay with us until the end of the article .

1. Bananas The magnesium in bananas helps increase the body's metabolism and is a good option to increase the pain tolerance threshold during exercise. One study found that eating a banana as a source of carbohydrates while cycling increased endurance and pain tolerance thresholds during exercise. You can eat bananas alone or eat it with your favorite butter like peanut butter.

Brains

You must have heard a lot about the properties of brains . Brain is known for its properties in the immediate increase of energy. When you eat a handful of brain, you get protein, bioactive compounds and polyunsaturated fatty acids. Brains are a healthy snack to increase endurance. The brain is rich in omega-3 fatty acids, which help raise the pain tolerance threshold for exercise and increase blood flow to the muscles involved. Improve muscle health and energy. Argogenic is a compound that improves athletic performance. Among the nuts that are good for the body, we can name walnuts and almonds, which are rich in essential amino acids and are involved in muscle regeneration.

In addition, because they have healthy fats, they are good for the cardiovascular system. . Eat the nuts either alone or eat them with dried fruit. You can also add them to yogurt and eat them with fruits like strawberries.

3. Brown rice

You must have read in various articles that brown rice is better than white rice. Carbohydrates are the main source of energy and keep you active throughout the day. Brown rice is a good source of carbohydrates. Approximately 100 grams of brown rice has 112 calories, 2 grams of fiber, 2 grams of protein and essential vitamins and minerals.

This type of rice contains less starch and more fiber than white rice, and therefore It takes longer to digest. This allows you to stay full longer, get energy and maintain your endurance level.

Foods high in carbohydrates such as brown rice to relax muscles and tissues, as well as relieve fatigue and speed up recovery later. They help with a high-intensity exercise.

Fatty fish

Fish is highly nutritious and a good source of protein, vitamins, minerals and omega-3 fatty acids. Approximately 100 grams of wild salmon contains 142 calories, 20 grams of protein, a good amount of omega-3 fatty acids and various vitamins. One study found that low levels of omega-3 fatty acids in the body can lead to chronic fatigue and possibly weaken the immune system. Salmon contains 3 mg of vitamin B12 and tuna ( Or any other fatty fish) has 2 mg of the mentioned vitamin. Vitamin B12 helps with energy metabolism, reduces fatigue and increases endurance. There are several ways to cook fish that you can find by searching the internet.

5. Eggs

Eggs are one of the most nutritious foods on earth and an excellent source of protein. In addition, it is rich in vitamins, minerals and various antioxidants. Protein-rich foods help increase endurance, maintain energy levels, increase pain tolerance thresholds in exercise, and recover after exercise. Leucine, an amino acid, is abundant in eggs and is found in Energy metabolism and protein synthesis are affected. You can eat eggs at breakfast or as a snack.

60. Chicken is an excellent source of low-fat protein. A skinless chicken contains 19 grams of protein and 110 calories. High-protein foods are good for satiety, which reduces calories and carbohydrates, and helps athletes increase endurance, energy and pain tolerance thresholds.

One study found that Chicken juice can improve health, metabolism and exercise performance and help relieve fatigue. Adding chicken to the diet is very easy. You can find hundreds of different recipes for chicken dishes by searching the internet.

7. Apples Apples are rich in calories, carbohydrates, fiber, iron, vitamins and minerals. Quercetin (the polyphenol in apples) helps strengthen the immune system, fight inflammation and maintain energy for longer. Apples are also high in fiber.

Soluble fiber, like the fiber in apple meat, can increase satiety and maintain energy and satiety for longer. You can eat the apple as a filling snack whenever you are hungry, or slice it and eat it with peanut butter.

8. Sweet Potatoes

Most of us are afraid to eat potatoes because we consider them a fattening food, but it is interesting to know that sweet potatoes are rich in nutrients. Approximately 100 grams of sweet potatoes provide 86 calories, 20 grams of carbohydrates, 2 grams of protein and 3 grams of fiber. The more fiber is digested, the more it helps you maintain energy levels and alertness for longer. Manganese in sweet potatoes is useful in nutrient metabolism for the constant release of energy. You can boil sweet potatoes or make them with French fries, which we recommend the first method, because frying potatoes requires a lot of oil and is not a healthy method.

9. Beans

Beans are rich in nutrients and are a natural source of energy. Approximately 100 grams of beans contain 337 calories, 23 grams of protein, 61 grams of carbohydrates and 15 grams of fiber. Beans are a slow-digesting starch that releases carbohydrates at a slow rate and maintains energy levels. In addition, beans have a good amount of magnesium. Magnesium is essential for releasing energy. You can make delicious soups and salads with beans.

10. Dried fruit

Dried fruit gives the body instant energy. This delicious food contains bioactive compounds, vitamins, minerals and antioxidants. In addition, it is a rich source of sugar and provides energy to the body.

When you have hypoglycemia and feel weak, eat dried fruit, because this food like raisins due to its bioactive compounds and Fiber is high in sugar but has a low glycemic index. Dried fruits are also high in omega-3 fatty acids, which are responsible for providing energy, building endurance and increasing the pain tolerance threshold during exercise. You can mix dried fruit, chocolate and nuts and eat it as a healthy and nutritious snack. If you have diabetes, avoid eating this food, because it has a lot of sugar.

11. Coffee

BingMag.com 29 foods to increase the body’s endurance and pain tolerance threshold during exercise

We came to one of the most popular drinks in the world, coffee. The first option that comes to mind to increase energy is coffee. Caffeine is a compound found in coffee that helps reduce weakness and fatigue.

Caffeine stimulates the brain and keeps it alert and active. Of course, you should note that consuming caffeine or coffee in large quantities is harmful to the body's health; So do not overdo it. You can drink two to three cups of coffee a day to treat migraines and increase endurance.

12. Bitter Chocolate

Bitter cheat fans will surely be happy to see their favorite food name on this list. Bitter chocolate has more cocoa and caffeine than white chocolate. This type of chocolate helps to create a feeling of satiety. Caffeine not only improves memory function, but can also reduce anxiety.

An academic study found that consuming dark chocolate increases exercise performance and transports oxygen to the brain and muscles during Moderate to vigorous exercise helps. Another study of 30 healthy people found that flavonols in cocoa increased mood and energy levels in the body and helped reduce mental fatigue.

13. Quinoa

Quinoa is high in protein. Approximately 100 grams of quinoa contains 120 calories, 4 grams of protein, 17.63 grams of starch, 3 grams of fiber, as well as various vitamins and minerals. The slow-digesting starch in quinoa is good for supplying glucose (sugar) and energy to the body, thereby helping to keep the body active and increase endurance.

14. Oatmeal

Oatmeal is a fortified cereal that keeps you full for longer. Beta-glucan and amylose in oats help slow the release of glucose into the bloodstream. Not only is this helpful in managing blood sugar, but it also increases endurance and energizes the body. You can enjoy oatmeal for breakfast.

15. Yogurt

Yogurt is a probiotic food that you can eat as a snack. Yogurt is a good source of protein and contains protein, vitamins B6 and B12, as well as minerals such as magnesium. Approximately 100 grams of yogurt has 63 calories, 5 grams of protein and 17 mg of magnesium. B vitamins are essential for releasing energy and keeping you active.

16. Pomegranate

Pomegranate is rich in a variety of antioxidants, vitamins and minerals. This fruit, which is a guest house of Iranians on the night of Yalda, can help build healthy bones, increase cardiovascular health and strengthen the immune system.

Eating pomegranate can increase athletic performance and endurance, as well as high Raising the pain tolerance threshold is effective in exercise. You can eat pomegranate as a snack or pour it on oats and enjoy eating it.

17. Peanut butter

Peanut butter is a source of energy and maintains the body's energy level for a long time. Two tablespoons (32 grams) of peanut butter gives the body 191 calories, 7 grams of protein, 2 grams of fiber and 16 grams of fat. The omega-3 fatty acids in peanut butter can help boost energy levels and endurance.

Because peanut butter is high in calories, it takes longer to digest. The best thing you can do is eat peanut butter with complex carbohydrate sources such as apples or whole wheat bread to stay full longer.

18. Citrus is a rich source of vitamin C. Citrus is a rich source of vitamin C. These vitamins can help strengthen the immune system. One study found that people who took more vitamin C showed fewer signs of fatigue. Drink citrus juice every day or consume it fresh to keep your body energy at an optimal level.

19. Green Tea

We have heard a lot about the properties of green tea for weight loss and fat burning, but this drink has other properties for the health of the body. Green tea is a healthy alternative to beverages such as coffee or soft drinks. This type of tea contains L-arginine.

L-arginine is an amino acid that helps reduce stress and anxiety levels. A study in mice concluded that green tea plays an important role in improving athletic performance. When you drink two to three cups of green tea a day, you will benefit from its amazing health benefits.

20. Green leafy vegetables

Green leafy vegetables are rich in fiber, vitamins and micronutrients and are an excellent source of iron. Fatigue is one of the symptoms of iron deficiency. Eating green leafy vegetables, especially spinach and kale, can increase energy levels and reduce fatigue. These vegetables also contain vitamin C, which helps fight fatigue.

Cabbage, one of the green leafy vegetables, contains vitamin K, vitamin C, calcium, iron and fiber and improves digestion. Helps increase energy and strengthen the immune system. Cabbage also increases bone strength, removes toxins from the body, and promotes liver health.

Red Grapes

Red grapes are rich in vitamin C and are a great option for boosting the immune system. Red grapes are useful in increasing hair shine and vision, as well as improving gastrointestinal function. Vitamin K in red grapes increases bone strength. Eat red grapes as a healthy and energetic snack.

22. Beetroot

Beetroot is a low-fat, low-calorie vegetable that is known for its properties in increasing endurance and energy levels. Beetroot contains a large amount of inorganic nitrate, which increases the amount of nitric acid in the blood to increase endurance and pain tolerance in exercise.

In addition, beetroot has a lot of natural sugar. The sugar in this type of vegetable can provide the body with the necessary energy during the day. So start your day with a glass of beetroot juice to get some energy.

23. Lentils Apart from being a relatively inexpensive source of protein, lentils also provide the body with the energy it needs to keep you full throughout the day. Approximately 100 grams of lentils contain 116 calories, 20 grams of carbohydrates and 8 grams of fiber. Studies have shown that lentils delay gastric emptying and cause a feeling of satiety.

24. Corn

BingMag.com 29 foods to increase the body’s endurance and pain tolerance threshold during exercise

Corn is a low-calorie food that is high in fiber and therefore can create Help feel full and increase the body's energy level. It is best to make your own popcorn at home to make sure it is healthy. Be careful not to add too much salt to the popcorn, as excessive salt intake is associated with many health hazards.

25. Seeds

Seeds such as pumpkin seeds, chia seeds and flaxseed all provide immediate energy to the body. Seeds are rich in omega-3 fatty acids that help reduce fatigue. Studies have shown that lowering omega-3 fatty acid levels in the body leads to chronic fatigue. Save the day. Pumpkin seeds, which are one of the most nutritious seeds, contain iron, zinc, copper, fiber and protein. Pumpkin seeds are also rich in magnesium. This nutrient reduces the risk of cancer and is good for bladder health.

26. Strawberry

Strawberry is a delicious and juicy summer fruit that has a lot of natural sugar and is therefore a great option for boosting the body's energy levels. Approximately 100 grams of strawberries contain 32 calories, 2 grams of fiber, 7 grams of carbohydrates and 5 grams of natural sugar. Strawberries also have vitamin C. This vitamin is useful in reducing physical fatigue and increasing the body's endurance.

27. Soybeans

Soybeans are the richest source of plant protein and one of the best nutrients for increasing endurance. This nutrient contains a lot of soluble fiber, various vitamins and minerals. A study of 179 healthy older people found that soybeans can increase muscle strength and increase endurance for exercise.

28. Homs

Homs is made with chickpeas, lemon juice, tahini, olive oil and spices. By consuming this delicious food, you will receive a variety of vitamins and minerals. Chickpeas in Homs have many properties for the health of the body. Chickpeas are rich in complex carbohydrates, protein, vitamin A, vitamin E, vitamin C, folate, magnesium, iron and potassium. Eating iron-rich foods such as homs may reduce fatigue and increase energy levels. You can eat Homs with pita bread and various vegetables such as carrots or celery.

29. Avocado

Avocado is the best energy source. This nutritious fruit has 64 calories, 3.4 grams of carbohydrates, 6 grams of fat and 3 grams, all of which are good for the health of the body and give energy to the body. This green fruit strengthens the immune system and is good for the body. In addition it keeps blood cholesterol levels in the normal range. You can eat avocado for breakfast with eggs.

30. Cherries

Cherries are rich in antioxidants that have been shown to reduce inflammation and reduce muscle soreness during the healing process. Cherries help increase energy levels and endurance, and may be helpful in getting better sleep. When you sleep, your body repairs all the damage, which is why getting enough sleep is so important. It is recommended that you get at least 7 to 8 hours of sleep a night.

Last word

In today's article, we introduced the BingMag Meg Foods that increase body endurance and pain tolerance threshold in exercise. Sports help. Various foods are effective in increasing the endurance of the body, including bananas, nuts, avocados, homs, soybeans, strawberries, lentils, beets and green leafy vegetables.

Most of these foods They contain a lot of vitamins and nutrients and also have fiber. Fiber keeps you full for longer. The nutrients mentioned in today's article increase the body's energy levels and are good options for improving athletic performance. If you're also into sports, tell us in the comments section what foods you eat to fight fatigue and improve your athletic performance?

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

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