Food has the ability to transform your state of health and physical resistance. All this will depend on the demand for micronutrients that food has. In fact, some studies show that some foods can negatively affect digestion and increase blood sugar levels. This can prevent quality rest and greatly affect your endurance during the day.
For that reason, when a person begins to frequently feel a little tired, the first thing to do is review their diet. To do this, it will be useful to know which are the 8 foods that can impair your physical resistance .
8 foods that can impair physical endurance
1. Oatmeal
Oatmeal is one of the foods that contains the most fiber and nutrients, it also has large amounts of healthy fats that help you feel full for much longer; However, oatmeal is an extremely heavy food that reduces physical resistance, since by adding sugar, a rapid increase in sugar is obtained in the blood, which translates into a faster consumption of energy.
How to maintain physical resistance after consuming oats?
Fortunately, adding chopped walnuts, peanut butter, or chia seeds to oatmeal can lessen the negative effects on resistance that it produces.
2. Nuts
Nuts are very healthy and have many benefits for the body, among which we can highlight their help to fight cancer, reduce the risk of Alzheimer’s and help lose weight.
However, when it comes to increasing energy efficiency , consuming nuts can be a problem since it is common for people to overdo the consumption of nuts, thus producing an imbalance in your digestion and increasing hormones that promote drowsiness, which translates into a significant decrease in physical endurance.
To avoid this, try not to eat an excessive amount of nuts. The recommended measure is ¼ cup.
3. Natural Yogurt
There are several types of yogurts to please many tastes; However, not all yogurts are good, since some are made with high levels of sugar and little amount of fat , preventing you from having good physical resistance.
What Yogurts Do Not Affect Physical Endurance?
In this sense, the best yogurt for when you want to have energy is Greek yogurt. You can consume it with an adequate amount of berries and nuts.
4. Vegetable fries
Vegetable fries or vegetable chips are a very tasty and crunchy snack that is basically made from the starch of potatoes. This food is high in refined carbohydrates , so after consuming it in excess it is natural to feel a feeling of tiredness or numbness that translates into a decrease in physical resistance.
To minimize the inactivity effect that these chips generate, it is best to prepare them yourself using fresh cabbage, sweet potatoes or beets as ingredients. You can also eat raw carrots with chickpea puree and thus obtain a good dose of protein and fiber that will help you maintain energy.
5. Red wine
Many people tend to have a glass of wine during dinner or before bed to help them fall asleep faster, but research has found that having a glass of wine before bed can affect physical endurance by negatively influencing physical fitness. sleepy and causes drowsiness the next day. In addition, alcohol causes dehydration and causes fatigue.
An alternative to avoid this is to drink your red wine 2 or 3 hours before going to bed. Another good option may be to eat it with lunch and drink a glass of water for every glass of red wine you eat.
6. Coffee
Coffee is, paradoxically, one of the foods that can greatly affect physical endurance, as research shows that consuming caffeine six hours before bed can cause the loss of an hour or more of quality sleep.
How to prevent coffee from affecting your physical resistance?
If you want to prevent coffee consumption from affecting your energy level , you should drink it in the morning around 10 am-12pm. This is when cortisol levels start to drop, so a good cup of coffee is excellent. to get a good amount of energy. In turn, the last cup of coffee of the day that you consume should be at approximately 3 in the afternoon .
7. Fruit smoothies
It is common to find people who ingest fruit juices to increase the energy intake in the body; however, these juices often contain high levels of sugar and do not have enough fat, protein or fiber to help the body be active.
How to make fruit smoothies a great source of protein?
To avoid this, you can make yourself some shakes that help you increase physical resistance , adding a source of protein and healthy fats such as avocado.
8. Energy bars
Energy bars are full of vitamins and minerals, but they also contain a large amount of sweeteners that can cause large fluctuations in energy levels, especially if you eat them as a snack and not as a pre-workout food. In fact, the first ingredient in an energy bar is brown rice syrup, which acts in a similar way to a candy bar in the body.
What are the best energy bars?
If you want to have good physical resistance, it is better that you make sure you buy energy bars that do not contain sugar or another sweetener as the main ingredient and that also contain a good amount of fiber and protein.
Reference
- Joven, A. 8 Surprising Foods That Are Making You Totally Exhausted. For Bicycling. [Revised September 2016]
