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]]>To make sure you are getting the right amount of iron per day, you want to make sure to be eating iron-rich foods which include animal protein, beans, seafood, oats, and leafy greens. For those on a plant-based diet, you might want to make sure you eat more foods with vitamin C, which enhances iron absorption. Here are the benefits of eating iron-rich foods.
Supports Your Body
Your body uses iron to make hemoglobin which transports oxygen into your blood from your lungs, this is very important for your day-to-day body processes and immune system function. Iron also plays a role in the healthy function of the thyroid gland and regulating many hormones in your body.
Healthy Hair, Skin, and Nails
Iron is also important for the synthesis of connective tissue which has an effect on your hair skin and nails. If you have noticed your skin has lost its glow or your nails are breaking a lot, it would be worth checking your iron levels.
Supports Your Muscles
The level of iron in your body may affect your aerobic ability and strength because if oxygen is not able to circulate quickly through your body, this might make you feel tired and weak.
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]]>Besides micronutrients such as important vitamins and minerals, the building blocks of your diet are the macronutrients: proteins, carbs, and fat.
Proteins
Eating protein after a workout helps you repair and rebuild the muscle fibers faster. The correct amount of protein for a 160-pound person is around 35g (0.2g/1 pound of bodyweight). Chicken, salmon, eggs, Greek yogurt, cottage cheese, and protein powder are some of the best protein-loaded foods.
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Carbs
Carbs help you replenish glycogen stores. If you exercise a lot (i.e. long-distance running), it’s crucial to eat enough carbs. For a 160-pound person, the right amount is 80g (0.5g/1-pound of bodyweight). You will find healthy carbs in foods like brown rice, potatoes, pasta, oatmeal, and quinoa.
Fats
And finally fat – don’t demonize nor glorify it, but take them in moderate amounts. They don’t recover your glycogen nor your muscles, but they are essential for good health and you should eat healthy fats like nuts, nut butters, or avocado.
My breakfast every day: 3 spoons of integral oats. 1 tea spoon of canela. 1 spoon of greek yogurt. 1 spoon of whey protein. 7 almonds. Hot water and done! . The post Best Food to Eat After an Exhausting Workout appeared first on yourdailysportfix.com.
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