ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Nutrition»
  • Nutritional Advice & Tips

Keep fit enthusiasts eat these foodstuffs

Updated on March 17, 2018
Miebakagh57 profile image

Miebakagh57 has been a civil servant for exactly 34 years and seven months. I hold a Bachelor of Arts Hons. degree. Thank you.

Introduction to keep fit foodstuffs

I am moved to check the dictionary for the words keep fit or keep-fit.

It means a special exercise done regularly to keep the body in good condition. The special exercise can be:

  • Physical exercise like aerobic.
  • Harnessing the foodstuffs you eat for the purpose of developing some parts of the body.
  • Combining both physical work-outs and foods to develop the body.
  • Eating habit.
  • Attending the gym for instructions.
  • Taking part in sporting activities like basketball or football.

But here I will confirm my article to the foodstuff that will strengthen and develop the bones and muscles for stretching and exercise enthusiasts.

Limes are very friendly towards muscles

Limes contain vitamin C and citric acid and boost muscle development
Limes contain vitamin C and citric acid and boost muscle development

The importance of vitamin C in muscle and bone health

"vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis."

Good organic foodstuffs are abundant in nature

Good foods are a must for a strong and healthily body. To keep fit, you must eat good foods. Well, certain foodstuffs will impart specific health benefits, not all foods can work that right.

Those of us stretching and exercising regularly have to take great care that we get the right foods to deliver the right nutrient contents.

Daily stretching and exercising involve the working of the muscles and bones. If care is not taken, bones will break. Muscles will deteriorate. And so, it is necessary every stretching idiot eats the right kind of foodstuffs regularly.

Eat for your muscle and bone health. Eat to nourish the bones and muscles, and you will be fitter and healthier.

Certain vitamins and mineral matters, not in the form of supplements, but organic matters will do the trick. If you want to take a supplement in the form of a capsule, your physical training instructor or sports doctor will be in a position to advise you. Supplements must be organic. Inorganic supplements are just synthesis hydrocarbons. For example, vitamin C found in lime or grape juice is not the same as those found in capsule or tablet form, called ascorbic acid.

If you insisted on food suplements, the Global Healing Center has excellent stocks, specific for vegans.

Organic lime or lemon is one of the best fruits in the citrus family that you can rely on for your muscles. Because of its nitric acid content, it’s vitamin C feed and powers your muscles more than anything else. Cut a piece and squeeze its juice into a glass of water for the daily requirement of your vitamin C intake. Lime is 100% vitamin C. It is the citric acid in vitamin C that differentiates ascorbic acid from real vitamin C.

Make lime and lemon your high vitamin C source

"one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as lemons and limes, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints...Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis."

Speak out your mind

Do you regularly slice a lime or lemon juice into a glass of water?

See results

Organic food groups found in nature

Foods come in different form and in different classes. Thus we have them in the plant, animal and, marine kingdom.

Science has grouped them into five categories:

  1. Carbohydrates or carbs for short.
  2. Oils and fats.
  3. Proteins.
  4. Fruits.
  5. Vegetables.

Some authorities have gone beyond these five and add a sixth, water.

Yes, water is food.

You can live with proteins, fruits, vegetables, fats and or oils, and carbs. But you cannot live without water.

Water is more than food. Water is life. It is needed to dissolve all the digested food nutrients into the bloodstream. It is the solvent for digested foodstuffs.

We will here take on each class of food. Examine its content, and how it is useful for us as stretching, exercise and keep fit enthusiasts.

Water is life and is solvent for food nutrients

A bottled water
A bottled water

Beyond vitamin C

"Limes and lemons go beyond providing vitamin C for strong bones and muscles. Their prevent cold, flu and catarrh virus infection, and strengthens the immune system."

For this reason, one should regularly cut and squeezed a piece of lime or lemon into a glass of water and drink it up, especially early in the morning as a tonic juice.

How protein helps develop the muscle

Protein is being made and destroyed by body cells. In each cell of the human body is a protein structure. This needs to be replaced daily or regularly.

Muscles alone contain 40% of body protein. During an exercise session, the tears going on are to be replaced with new amino acids from foods. You should eat very rich sources of protein foodstuffs like red and lean meat, milk casein, whey milk and egg white. Supplement these with quality soy, quinoa and ground nuts.

Cashew nuts, almonds and peas goes a long way to increase protein content in a diet. Add lugumes like white and red beans.

Vegetables like kale, broccoli, brussel sprouts also play a vital role. These proteins will boost your muscle and bone development.

You need between 45 to 70 grams protein a day. It depends on your stretching or exercises session.

Eat green leafy vegetables to boost your muscle and bone health

Pumpkin greens
Pumpkin greens | Source

Mullet fish is protein source for bone and muscle development

Mullet fish for bone health
Mullet fish for bone health | Source

Eating fried mullets is good for your muscles and bones

Fried mullets that enhanced your bone and muscle development
Fried mullets that enhanced your bone and muscle development | Source

Proteins are muscle and bone building foods

Starchy and fatling carbohydrates deliver immediate energy

The primary function of a carb is to deliver immediate energy especially in the form of simple sugars glucose, fructose and sucrose. These easily digestible food substances deliver the primary food nutrients and energy needs of our muscles and brains.

Proteins come second after an exerting stretching, exercise and or jogging effort. This will include cardio, aerobic or any physical workouts.

Energy needs of the muscles and bones

First, look for the immediate energy needs of your muscles and bones before you stretch or exercise. If you do not, with the exception of medical advice, you will be putting your muscles and bones in trouble. The energy you take in will fuel and power your bones and muscles for work. This will come from simple sugars like glucose and fructose for example. And, after exercise from high-quality protein foods like meat and milk which have muscle and bone building elements.

  1. You need glucose immediately before and during an exercise or stretching session. So, eat organic grapes and suck oranges. You can get this on the counter, and I bet you are getting it 100% natural with its princely price.
  2. Otherwise, get it fresh from fresh fruits. Fruit is man’s first food. Getting it naturally benefits you more with all its optimal content. For example, in eating grapes with its skin, scientist and food experts opined that you get to eat its resveratrol which is hardly got from drinking fresh grape juice or wines.
  3. Many authorities and food dieticians have held that grapes should be eaten sparsely. This is informing by the fact that grape skins contain a large number of inorganic toxins. But be assured that you can eat your grapes daily if you want to. 1 piece of grape is equal to the 1g carb. And if you eat just a piece a day, and you are such a one used to take 8 or 9 glass of water daily, the tendency of a toxin to build up in the body is negligible. You will also be reversing the aging process. An egg, a banana, and or an apple a day, do you no harm. Then, how come a piece of grapefruit will poison you?

Foodstuffs that will help you develop your muscles and bones

If you think eating a cucumber can nourish and develop your muscles and bones, you’re wrong. But cucumbers play a serious role in your overall health.

Here we will look at certain foods that when eaten regularly, the result is the improvement in the health of the muscles and bones of a fitness, exercise or stretching enthusiast.

These food-stuffs will include:

  1. Fresh oranges or fresh orange juice.
  2. Raw sugar cane juice.
  3. Fresh coconut meat.
  4. Avocado pear.
  5. Oily fish, and
  6. Red meat.

A snack that will develop your muscles and bones

Try this meal as part of a noon snack.

  • Cut 100g ripe avocado pear into two halves.
  • Slice a lime and squeezed its juice into one part and eat it up. Do same with the other have with one lime.
  • Wait for 10 minutes.
  • Chew 100g fried meat or meat steak and 100g fried mullet thoroughly, with a handful of peanuts or almonds.
  • Wash it down with a glass of water.
  • Do it at most 3 times in the week after your work outs.
  • For the last week of the month I spoil myself with such snacks up to five times when I am in a recovery session.

During an exercise regime, foods you eat drains rapidly to replaced energy lost. When you rest, the energy though used, is also stored as a reserved fuel. Hence, you gain weight in muscle and bone development.

Eating fresh oranges and or drinking its juicy

Fresh orange is a fruit and it is also a carb. We will consider the vital nutrient that will enhance our muscles and bones.

Oranges have the following nutrient:

  • carb. 11.8g;
  • glucose, fructose and sucrose 9.4g,
  • Vitamin C 100%.
  • It also contains potassium.

As said earlier, you need immediate energy before, during and after a workout. This energy is need by the muscles. It is its primary fuel. It is best that you get it in organic form. This informs that your blood sugar is not picking. Ordinary artificial drinks that contain refined sugar in the form of glucose or sucrose is bad as it will not deliver any energy. It will only load your muscles with poisons. And, during an exercise like jogging, you will be chasing your heart.

Potassium is a mineral that aids bone development. It helps calcium to be well absorbed. But it goes beyond that in helping digestion rocks well in the belly.

Suck oranges or drink its juices for vitamin C nutrient

Sweet oranges that energizes your muscles
Sweet oranges that energizes your muscles | Source

Chew raw sugarcane or drink its raw hollistic juice

Sugarcane is a stem. But it is one of the most import sources of easily digestible simple sugars that impart immediate energy for physical exercise.

It contains the bone sustaining minerals like calcium, manganese, potassium, and magnesium. It is alkaline, and so, like orange helps digestion.

Its importance lies in helping to hydrate the body immediately after a physical exercise since it contains fructose and glucose.

Aside from bone and muscle health, sugarcane fights breast and prostate cancer. So, it is good for joggers.

Before I jog, a glass of water dilutes with a piece of lime, a cup of orange and a tuber of sugarcane is all that I eat before I stretch, exercise and jog. I know from experience that taking artificial juicy do not help me. It always slows my muscles and I felt lethargy. Try the recipe and you will like it.

Chew raw sugarcane or mix its juice with lime and lemon juice

A glass of sugarcane juice in line and lemon mixture
A glass of sugarcane juice in line and lemon mixture | Source

Carbohydrates to eat after a stretching and exercise session

After your workouts, eat whole meal complex carbs. They are essential for the working of the body muscles due to the B-Complex vitamins.

Root tubers like yams, cocoyams, potatoes; and cereals brown or semi-polish rice, are complex carbs. Brown bread is to be preferred for white bread. Parboil rice can be eaten with lots of fruits, vegetables, meat, and fish.

Let’s examine the nutrient content of yam, my favorite root tuber.

“Supporting healthy bone development… Yams are a good source of vitamin C – 27% of the daily value for fighting infections such as colds and flu and quick wound healing, anti-aging, strong bones, and healthy immune function. It also provides good amounts of fiber, potassium, manganese, and metabolic B vitamins.”

In my opinion, a yam being a complex carb is also load with bioactive proteins that make them functional foods. That is why they play a pivotal role in bone development and enhanced strong bones. Otherwise, yams could not play any protective roles as in fighting cold and flu and the quick healing of wounds. It’s vitamin k and protein, found in the skin, protects the bones from osteoporosis diseases. I always eat my yams with its skin but discard the wax.

Eat yam as it is good for muscle and bone health

Cooked yam served with dried tilapia in basil soup
Cooked yam served with dried tilapia in basil soup | Source

Coconut meat has organic unrefine oil

A coconut goes beyond nutritional food value. It fights diseases such as osteoporosis. In other words, it retarded bone degeneration. It is rich in amino acids, calcium a bone mineral; potassium and magnesium, enable the calcium to be absorbed.

As a keep fit person, eat coconut and drink its delicious fresh water regularly.

Avocado pear is best fruit against bone disease

Eat avocado 2 or 3 times during the week. It is 80% fat food. This fruit butter as it is sometimes called should be in your food baskets always.

Saponins are found in avocado. It fights knee pains or osteoarthritis.

“Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium. Avocado pear has much vitamin K for bone health."

Here are the facts:

  • Vitamin K is needed by the body to make bone protein.
  • It helps calcium to be absorbed during digestion.
  • Prevent loss of calcium during excretion.

Other important sources of vitamin K are green leafy vegetables like parsley, basil, kale, broccoli and brussels sprout.

Vitamin K is classified into K1, K2, and K3.

K1 is found in all vegetables and fruits; while K2 is in animal and dairy products.


Fruit butter or avocado good to eat with brown bread

Avocado pear is
Avocado pear is | Source

Red meat can enhanced muscle weight gain

Red meat refers to the flesh of cows, goats, sheep, and poultry. The human body tolerates these more than others. Red meat from animals grazing in the sun and feeding on green vegetation produces the best organic nutrients.

Some school of thought opined that eating red meat pose health risks like heart diseases. However, this opinion can only hold good for a sedentary person, and significantly when one eats beyond certain limits.

The French Paradox, and or the Mediterranean Diet, proves beyond any doubt that eating red meat (fats), and stretching or exercising regularly significantly promotes good health and fitness.

Hence, one can eat red meat daily in small portions and enjoy many of its nutrient goodness with no health risks of cancer or high blood pressure.

Grazing cows feeding on natures green in the sunlight

Cows grazing in the sun
Cows grazing in the sun | Source
Organic red meant aids muscular weight gain
Organic red meant aids muscular weight gain | Source

Oily fish like mullets and sardines will enable vitamin D absorbed

Your need for vitamin D that enable calcium and phosphorus to be absorbed, and that strengthens and develop bones is taken care off.

Other nutrients found in mullet fish is shown in the below table.

Fish like mullets provide vitamin D

Mullets ready for frying
Mullets ready for frying | Source

Nutrient content of bone and muscle enhancing food stuffs

Food nutrients
Coconut meat
Avocado pear
Mullet fish
Red meat
Cholesterol
Zero
Zero
19% (good)
21% (good)
Vitamin D
Zero
Zero
16%
12%
Calcium
1.4%
2%
5%
1%
Phosphorus
28%
7%
26%
18%
Potasium
6%
4%
12%
8%
Magnesium
8%
7%
9%
5%
Manganese
65%
6%
1%
1%
Protein
6%
3%
46%
39%
Comparison of nutrient content of select foodstuff

Conclusion: try eating organic food-stuff regularly for good result

As a person on a keep fit program, your best meals should come mostly from organic rather than inorganic sources. Organic sources of food stuffs are entirely natural. This may not have the same quality as the inorganic ones. But their nutrient contents in vitamin, mineral matters and so on are very powerful, delivering vital health benefits.

All that is said above holds true. If you are allergic to milk, meat, or oranges and limes, eat a little of the stuff, and then increase it little by little.

Alternately, a deep breathing exercise before you eat for just 5 minutes will solve the allergic reaction.

I suggest that you try the foods for over a month to see results.



Comments

    0 of 8192 characters used
    Post Comment

    • Miebakagh57 profile image
      Author

      Miebakagh Fiberesima 5 weeks ago from Port Harcourt, Rivers State, NIGERIA.

      I write this hub with the best of my ability, passion, understanding and experience. I will welcome any suggestions to improved it more. Thank you all my readers.

    working