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Diet For Exercise Enthusiasts

Updated on June 27, 2018
Miebakagh57 profile image

Miebakagh57 is retired, Chief Administrative Officer. I am passionate about aerobic exercises, food, nutrition, reading, writing. and health

Introduction to Diet for Exercise Enthusiasts

I am moved to consult the dictionary for the word fitness.

It means a special exercise done to keep the body in good condition. These are:

  • Aerobic exercises
  • Combining both physical work-outs and foods to build the body.
  • Eating habit.
  • Daily diet plan.
  • Attending the gym for instructions.
  • Taking part in sporting activities like basketball or football.

But here I will confirm my article on the best diet plan that will strengthen and develop the bones and muscles of the body.

I write this article so that diet tips for men or women to build the body after a workout is actualized.

Limes are Muscle Friendly

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 Foods Help You Keep Fit

Good foods are a must for a strong and healthily body. Aerobic fitness requires you to eat good foods. Well, certain foods will impart specific health benefits.

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

Aerobic exercises 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 exercise enthusiasts eat the right kinds of foods.

Eat to nourish the bones and muscles, and you will be fitter and healthier.

Certain vitamins and mineral, 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 supplements, the Global Healing Center has excellent stocks.

Organic lime or lemon is acidic fruit, and, 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 feeds 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."

Speak Out Your Mind

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

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Organic Foods Found in Nature

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

Science has grouped them into five categories:

  1. Carbohydrates or carbs.
  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 cannot live with proteins, fruits, vegetables, fats and or oils, and carbs for a week. But you can live with water. Water is more than food. Water is life. It is needed to dissolve all the digested food nutrients into the bloodstream.

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

Water is Life and Solvent for Food Nutrients

Drink water to transport food nutrients into the bloodstream
Drink water to transport food nutrients into the bloodstream

Energy for Muscle and Fitness

The basic significance of a carbohydrate is immediate energy giving. It is a group of foods that include "sugars, starch, and cellulose." I will not go here into its biochemistry but sufficient to say that it commonly consists of carbon (C), hydrogen (H), and oxygen (O) atoms with certain exceptions.

They are two groups of carbs to note. Complex and refined carbs.

The former retained all its organic composition. Whereas the later is subjected to processing in order to remove some of its organic nutrients so as to preserve its shelve life or for long storage, for example, brown rice or wheat treats into white rice or flour.

You can find carbohydrates in a wide variety of foods:

  • Cereals: rice, wheat, and maize or sweet corn.
  • Roots tubers: yams, cocoyams, and sweet potatoes.
  • Nuts: ground nuts, cashew nuts, and walnuts.
  • Seeds: melon, and sunflower.
  • Stems: sugar cane and beetroot.

Some fruits and vegetables are also carbs. For example banana, apple, and mango.

According to the Institute of Medicine, you need between 45% to 65% of carb daily. Fitness nuts should take more in the forms of fruits and vegetables.

.Always eat complex carbs instead of the refined carbs. Complex carbs contain vitamin B-complex that improves the muscles. They are also rich in fiber, minerals, and antioxidants.

One good advantage of eating complex carbs is to prevent diabetes.

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.

Food for Muscle

Sweet potatoes are good for bodybuilding
Sweet potatoes are good for bodybuilding | Source

Fats or Oils Keep You Fitter

Fats or oils are also energy giving. The energy value is double and more than carbs. They are good insulating food.

Like carbs, fitness enthusiasts should eat more of the organic fats and oils. Fats come under two categories:

  • Animal fats, and
  • Vegetable fats.

1. Animal fats are saturated. They include butter, milk, eggs, red meat, and cheese. Animal fats were in time past regard as bad foods that load you with ill-health like heart disease. But new research has put all these into a dustbin. You can now eat fats and oils like any other foods, especially in extremely cold conditions.

2. Vegetable fats: this will include seeds and nuts; plus certain fruits like avocado. Avocado, for instance, is best fruit fat. It contains more fat 80% than any fruit. Coconut also gives healthy fats. Vegetable fats like peanuts and cashew nuts are unsaturated. However, coconuts and palm kernel nuts are saturated with 90% more than animal fats. But the saturated elements come under the Medium-chain triglyceride acids (MCFAs). The acids in MCFAs are easily digested and the human body finds it easy to metabolize and absorb.

Fats or oils in organic form are more healthily than the process ones. They retained all vitamins, mineral matters, and are safe when taken as recommended. They help build muscles.

Fresh Fruits for Fitness

Fresh fruits contain sugar and yields energy as in carbs. Fruits that are red in color has a high Glycemic Index (GI). The sugar content is high. One should take less of these. Go for those with high electrolysis water content, like cucumber, watermelon, and lime. I will class them under:

1. Citrus fruits: oranges, lime, lemon, grapefruit, and mandarines. These have high vitamin C, low in GI. Eat one or two of your favorite before a workout.

2. Tropical fruits: bananas, and mangoes. Eat one cup.

3. Berries: boysenberry, blueberry, strawberry, and raspberry.

4. Melon: watermelon, honeydew, and rockmelon.

5. Stone fruits: apricots and plums.

The best way to eat fruits is to eat them in seasons, and in a combination of meat and fish. Equally important is to eat them in the combination of at most three colors, for example, green, red and blue. This ensures that you get the maximum benefit and retain optimum health.

A Fresh Lime Drink

Fresh lime drinks can rejuvenate you
Fresh lime drinks can rejuvenate you

Vegetables Build Muscles and Bones

Vegetables varied in nature. Green leafy vegetables are the most common. The vitamin and mineral contents made them indispensable in a diet.

Lettuce, cabbage, celery, onions, and garlic; and ginger are to be used regularly. Others are Brussel sprouts and broccoli. This help in regular bowel health and movement.

The green leafy vegetables contain vitamin B-complex, and minerals calcium, and potassium, that builds the muscles and bones.

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." Dr. Mercola

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.

Green Leafy Vegetables Boost Your Muscle-Bone Health

Cabbage contain vitamin K and promotes bone health
Cabbage contain vitamin K and promotes bone health

Protein Help 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.

You get proteins from an animal source like egg-white, casein and whey in milk. Others are chicken, lean meat, kinds of seafood or fish. A protein that undergoes a chemical process is not recommended for persons doing aerobic fitness or aerobic workout.

Protein specifically builds muscles. Eggs, cheese, tuna, halibut, sardine, and mullet are great to build the muscle. Tilapia mostly overlooked has 21 g protein in a 3oz serving.

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 foods mentioned above. Supplement these with quality soy, quinoa, sunflower seeds, brazil nuts, and ground nuts.

Cashew nuts, almonds, and peas go a long way to increase protein content in a diet. Add legumes like white and red beans. These proteins will boost your muscle and bone development. Include navy bean, groundnuts, soybean, quinoa, and dried lentils. The food list is not exclusive.

You need between 45 to 70 grams of protein a day. It depends on the intensity of your workout.

Mullet Fish is Protein for Bone and Muscle

Eat mullet fish healthy bones and muscles
Eat mullet fish healthy bones and muscles

Proteins are Muscle and Bone Building Foods

Energy Needs of Muscles and Bones

First, look for the immediate energy needs of your muscles and bones before a workout. If you do not, with the exception of medical advice, you will be putting your muscles and bones in trouble. You need the best diet for a good workout.

The energy you take in will fuel and power your bones and muscles for aerobic workout.. This will come from simple sugars like glucose and fructose for example. And, after exercise, the best diet plan for high-quality protein foods like meat and milk which have muscle and bone building elements.

  1. You need glucose immediately before, during, and an aerobic exercise. 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 grape will poison you?

Foods that Help Develop Your Muscles and Bones

If you think eating a cucumber can develop and your muscles and bones, you’re wrong. But cucumbers play a serious nourishing 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 foods 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 for 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 half 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.

Eat Fresh Oranges or Drink its Juice

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, your muscles need immediate energy as 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

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

Raw Sugarcane and Muscle

Sugarcane is a stem. But it is one of the most important sources of easily digestible simple sugars that impart immediate energy for aerobic fitness.

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

Raw Sugarcane for Muscle Fitness

Raw sugacane can energize your muscles
Raw sugacane can energize your muscles | Source

Raw sugarcane Juice Mix 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 Fitness Exercise

After your workouts, eat whole food 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.”-Dr. Mercola You must cook the African yam for 20 minutes, otherwise, you lost the advantage of its nutrient contents.

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 brittle wax.

Yam Good for Keep Fit Enthusiasts

Yam contain mineral and vitamin to build muscles bones
Yam contain mineral and vitamin to build muscles bones

Purple Yam

Coconut Meat and Bone and Muscle

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 Fights 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.

Avocado Good for the Bone

The benefit of avocado is making your bones healthy
The benefit of avocado is making your bones healthy

Red Meat Enhances 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

Red Meat Makes You Fit and Healthily

Organic red meant that aids muscular weight gain
Organic red meant that aids muscular weight gain | Source

Mullets and Sardines Strengthen Bones

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.

Bone and Muscle Enhancing Foods

Food nutrients
Coconut meat
Avocado pear
Mullet fish
Red meat
19% (good)
21% (good)
Vitamin D
Comparison of nutrient content of select foodstuff

Conclusion: Try Eating Organic Foods Regularly

As a person on a keep fit program, your best meals should come mostly from organic rather than inorganic sources. Organic sources of foods 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.


1. Wikipedia, the free encyclopedia: nutrition:

2. 10 High-Fat foods That Are Actually Super Healthy, Krist Gunner,

3. The World's Healthiest Foods

4. Top 23 Benefits Of Sugarcane Juice For Skin And Health

5. Wkipedia,the free encyclopedia: saturated fats:

© 2018 Miebakagh Fiberesima


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    • Miebakagh57 profile imageAUTHOR

      Miebakagh Fiberesima 

      2 months ago from Port Harcourt, Rivers State, NIGERIA.

      Hello Dora, thanks for stopping by and commenting. The iron in meat is better to absorb by the body than others. Like as the protein in fish and egg is. So if you do not eat red or lean meat, green leafy vegetables are okay. Thank you, and you are always welcomed.

    • MsDora profile image

      Dora Weithers 

      2 months ago from The Caribbean

      Thanks for all the good information you included in this article. Most of these food I know and like (except the meat). You did a good job of grouping the foods according to their nutritional benefits.

    • Miebakagh57 profile imageAUTHOR

      Miebakagh Fiberesima 

      3 months ago from Port Harcourt, Rivers State, NIGERIA.

      Hi Jeff, I have done a little editing again. At most two capsules gone grouped under related headings. Thanks, for visiting.

    • Miebakagh57 profile imageAUTHOR

      Miebakagh Fiberesima 

      3 months ago from Port Harcourt, Rivers State, NIGERIA.

      Hi Jeff, you are welcomed. I will look into your suggestion soon. Thanks.

    • Marion Barnett profile image

      Jeff Reed 

      3 months ago from Alabama

      I think you have presented a lot of good information but it is a pretty lengthy article. I would combine some topics to shorten the length of the article. Keep going though because I think you have a lot to offer.

    • Miebakagh57 profile imageAUTHOR

      Miebakagh Fiberesima 

      6 months 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.


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