Monday, November 26, 2018

9 best food to increase your Stamina- Get Fitness first

People feel tired when they do any physical activity. A poor diet could affect your daily physical activities and make you so tired.

Even though all rich foods give you more energy, some good foods contain nutrients that could help increase your energy levels and stamina.

Here is some best food for your Health and Fitness:

1. Eggs

Eggs are the best and rich protein source. It should be in your daily diet. Why we need to include Eggs in our daily diet. Amino acids are the building blocks of the body’s Cells & Tissues because they help form protein.

  • Egg In addition to giving you energy, our body uses the protein
  • Repair and build body tissues and cells
  • Make your hair and nails healthy
  • To help building muscles
  • Help to fight infections
  • To help keep your body fluids in balance
Nutritional Information Eggs-(2 large eggs):
  • Protein- 13 g
  • Calories- 160 Cal
  • Carbohydrate- 1 g
  • Fat- 11 g
  • Cholesterol- 400 mg
  • Sodium- 130 mg
If your going to gym eggs are the best protein for you.

2. Bananas

Banana is very rich food and full of energy. They are good source of vitamin B6, carbohydrates and potassium, that can help to boost your energy level. Banana contain a rich amount of fiber that’s improve our digestion.

Nutritional Information Banana-(1 medium size):
  • Protein: 1.3 grams
  • Fat: 0.4 grams
  • Fiber: 3.1 grams
  • Net carbs: 24 grams
  • Potassium: 9%
  • Magnesium: 8%
  • Vitamin B6: 33%
  • Copper: 10%
  • Vitamin C: 11%
  • Manganese: 14%
In one banana about 105 calories and carbs and water. It holds very little amount of protein without fat.

3. Yogurt

Yoghourt is a food produced by bacterial fermentation of milk and best nutrition for health. In yogurt carbs are mainly in the form of sugars, such as galactose and lactose.

Yogurt contains good amount of vitamins B2 & B12.

Here are some benefits of Yogurt- strengthening the immune system, nourishing hair, regulating cholesterol levels, preventing hypertension, lowering the risk of colorectal cancer and diabetes mellitus, aiding proper digestion, helps prevent yeast infections, providing omega-3 for vegetarians, supporting weight loss, help in improving bone health.

4. Avocados

Avocados have a unique nutrition fruit. It contains lots of fiber and good amount of vitamins and minerals, vitamins-B, vitamin K, potassium, vitamin E, copper and vitamin C.

Nutritional Information Avocados-(1 medium size):
  • Vitamin A- 7 µg
  • Vitamin C- 10 mg
  • Vitamin E- 2.07 mg
  • Vitamin K- 21 µg
  • Vitamin B1- 0.07 mg
  • Vitamin B2- 0.13 mg
  • Vitamin B3- 1.74 mg
  • Vitamin B5- 1.39 mg
  • Vitamin B6- 0.26 mg
  • Folate- 81 µg
  • Choline- 14.2mg
Avocado are very rich in fatty acids, oleic acid. It helps to protect against diabetes, heart disease and cancer.


Beans are the best source of protein and other nutrients. It full of fiber, lower cholesterol and much more. Protein is an essential nutrient for our body.

Beans are different types, most of beans need to be cooked to be safe to eat and some of not. There are some popular beans is here:
  • Soybeans
  • red beans
  • navy beans
  • garbanzo beans
  • black-eyed peas
  • black beans
  • lima beans
Nutritional Information Beans (per 100 grams):
  • Calcium- 11%
  • Vitamin C- 10%
  • Iron- 28%
  • Vitamin B-6- 25%
  • Magnesium- 44%
Beans are full for fiber and fiber is best boost our digestive system. Second it helps prevent constipation.

6. Nuts

Nuts are full of best nutrients that may reduce your risk of against many diseases. Nuts are contains calcium, iron and much more. Most of nuts like almonds, cashews and walnuts are known for high calories, protein, and healthy fats. Nuts are full of omega-3 and fatty acids. That can be increase energy very high level.

Nutritional Information Nuts (per 100 grams):
  • Cholesterol- 0 mg
  • Sodium- 273 mg
  • Potassium- 632 mg
  • Calcium- 11%
  • Iron- 14%
  • Vitamin B-6- 20%
  • Magnesium- 57%
All nuts also contain vitamins and minerals, calcium, iron, vitamins-B and vitamin-E. It can help increase energy level and decrease fatigue.

7. Sweet Potatoes

Sweet potato is very delicious, sweet and full of vitamins and minerals such as vitamin C, calcium, potassium and other nutrients that act as antioxidants that give them anti-diabetic, anti-cancer and anti-inflammatory properties.

Nutritional Information Sweet Potatoes (per 100 grams):
  • Protein- 1.6 g
  • Calories- 86
  • Vitamin A- 283%
  • Calcium - 3%
  • Vitamin C- 4%
  • Iron- 3%
  • Vitamin B-6- 10%
  • Magnesium- 6%
Avoid always buying sweet potatoes with soft skin or wrinkles, cracks, and soft spots. Store in a cool, dry place for up to 2 to 4 weeks.

8. Coffee

Coffee is rich in caffeine. It can also improve athletic performance in many ways, including by mobilizing fatty acids from the fat tissues.

A meta-analysis, caffeine was found to increase the exercise performance by 11–12%, on average.

Nutritional Information Coffee (per 100 grams):
  • Protein- 0.1 g
  • Caffeine- 40 mg
Coffee is best before exercise, it’s boost your energy level and maintain your energy, helps in fat burning. Black coffee will increase your metabolism, which helps you burn more calories all day. Increase performance, you will get best results.

9. Brown Rice

Brown rice is best for nutritious and minerals. Minerals helps enzymes breaks in carbohydrates and protein to generate energy in body.

It is full fibers and easy to digest. It can help to fight against depression and insomnia. Brown rice is extremely good for digestion, strong antioxidant properties that help your body’s immune system stay stronger.

Nutritional Information Broen Rice (per 100 grams):
  • Calories- 111
  • Sodium- 5 mg
  • Potassium- 43 mg
  • Carbohydrate- 23 g
  • Vitamin B-6- 5%
It’s a rich source of fiber and complex carbs.
It may help protect against heart disease, cancer and diabetes.
Its antioxidants help prevent cell injury.

Fatty Fish

What is fatty fish- salmon and tuna is fatty fishes. Fish are the best source of protein, vitamin-B, omega-3 fatty acids.


The color of salmon fish is orange, it’s very rich in protein and very popular food. Eating twice in a week is best for health because it is rich-Omega and vitamin-12. Adding your daily diet improving brain function and neurological health.

Nutritional Information Fatty fish (per 100 grams):
  • Vitamin A- 40 IU
  • Vitamin B6- 0.818 mg
  • Thiamine (B1)- 0.226 mg
  • Riboflavin (B2)- 0.380 mg
  • Niacin (B3)- 7.860 mg
  • Pantothenic acid (B5)- 1.164 mg

Tuna is a very high-quality protein, almost no fat. It contains all amino acids essential for body and help to growth, maintain to lean body muscles tissue. Tuna is full of omega-3 and fatty acids. It contains good dose iron and potassium. 

Nutritional Information Tuna (per 100 grams):
  • Calcium- 13 mg
  • Iron- 1.4 mg
  • Magnesium- 31 mg
  • Phosphorus- 311 mg
  • Potassium- 207 mg
  • Zinc- 0.9 mg
Add this food in your daily diet.

Eat healthy, Live healthy.

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Health is a condition of mental, physical and social well-being, not merely the absence of any illness. Good health ensures you to live active in a demanding environment.

Doing regular exercise improves your health and fitness. Daily Fitness tips can reduce the risk of any disease. You can improve your physical, mental and social health. Your health should be first priority, if want to live fit and healthy.

What does health and fitness mean?

Health, as defined by the World Health Organization (WHO), is "the state of full physical, mental and social well-being and is not the only absence of disease or impairment." This definition is subject to dispute because it can have limited value for its implementation. Health can be defined as the ability to adapt and manage physical, mental and social challenges throughout life.

What do you mean by fitness?

Being physically fit means to be in health and fitness conditions. Physical fitness is defined as the ability of the body to work efficiently and effectively in work and leisure activities, to be healthy, to resist disease and to respond to emergency situations.

What types of fitness?

Aerobic fitness- Aerobic activities affect your heart and lungs. Aerobic means "with oxygen." The purpose of aerobic conditioning is to increase the amount of oxygen in your muscles, which allows them to work for long periods of time. Any activity that increases your heart rate and keeps it for extended period, will improve your aerobic conditioning.

Muscle strengthening- Strong muscles can mean either more muscular muscles which can do great work (such as lifting heavy weight) or muscles that will work for long periods of time before becoming exhausted (endurance). Push-ups like weight training (resistance training) or simple exercises, are two examples of ways to focus on muscle strength.

Flexibility- Like strengthening aerobic fitness and muscles, flexibility is a result of physical activity. Flexibility comes from stretch. Your muscles are often reduced when used, especially when exercising. To overcome the frequent reduction caused by other activities, they need to be spread gradually and regularly.

How to get fit body?

1. Exercise Daily

2. Eat the Right Foods and Portion Each Meal

3. Keep Track of Calories and Food Intake Per Day

4. Be Sure to Get Sleep

5. Stay Motivated

How to build muscle?

Want more muscles get more strength. You lift more weight, your body becomes more and more stronger, and your muscles grow. Your muscles grow in size so that they can lift heavy weight. This is the reason that the strength is the size - lift heavy weight and you will naturally get the muscles.