5 Super Foods For Your Weightlifting Diet

October 14, 2009 by  
Filed under The Fitness Bug

It is time to get your taste buds buzzing again because I am back on the food agenda today. In killer foods for fitness, I introduced super foods into the equation and you may ask,

What do you mean by super foods?

Super foods are those foods that give more nutrients than your average food type and which are sometimes the best type of food in its category. The foods I list here usually go unnoticed by the masses despite the fact that they can instantly improve your diet and health, with factors such as

  • Lowering blood pressure
  • Reducing stomach fat

But I’ll also include some recipes that you can partner them up with.

Hemp seeds


Now I know what you are thinking. You are thinking that Shaun is going to cook up a great cannabis themed meal for me to try out this weekend.

As much as I’d like that to be true, I’ve not yet perfected my magic wand to create such a thing, but don’t worry, I’ll inform you if I ever do 🙂

Why Hemp seeds?

Out of all of the following super foods, I call this one ‘medicine food’ because of the omega 3 contained within it, which helps reduce the risk of heart disease. Hemp seeds do come from a plant, but what makes this a super food is that hemp seeds contain a better protein than those found in other plants. That is,

1-ounce serving of the seeds = 11 grams of protein

The other great thing about hemp seeds is that they provide amino acids. You can buy supplements that provide amino acids and you will also find it in foods such as eggs, meat and diary too, but you’ll get the same benefits just by adding these hemp seeds to a recipe.

What to eat with?

I’ve personally included them with my porridge, which I eat every morning. But you can also add them to your protein shake.

Seaweed


I have talked about seaweed before in killer foods for fitness. Nori wrap to be precise, and if you have read that post you will have seen that one of the best foods to eat seaweed with is sushi. But I didn’t really talk about why you should eat it with seaweed.

The main super food benefit that seaweed provides is a great source of calcium. But it is also a great source of potassium. In terms of reducing blood pressure one should reduce their sodium intake, but another way to reduce a high blood pressure is by increasing your potassium intake, and that is where seaweed comes into play.

How else to eat seaweed other than with sushi?

One thing you can do is grind the sea weed into a powder and sprinkle it over your salad or soup recipes.

Scallops


Why scallops?

This is a super food simply because of the high level of protein contained within it.

  • 80 percent protein
  • One 3-ounce serving = 20 grams of protein
  • Only 95 calories

– How to eat them
– The best type of scallop
– The recipe.

  • Purchase fresh, dry-packed scallops and place them on a large plate
  • Preheat a skillet on medium high
  • Dry the scallops with a paper towel and season the exposed sides with sea salt and fresh cracked pepper.
  • When the skillet is hot, add a 1-tablespoon of olive oil to it.
  • Lay the scallops in the skillet, seasoned-side down, and then season the topsides.

Cook the scallops for about 2 minutes and then flip them to cook for another 1 to 2 minutes, depending on size and thickness.

EAT

With sautéed vegetables, or place them on a bed of brown rice.

Celery


When I was younger I would always have celery served to me at dinner, dinner parties of family members and in restaurants and I would always leave it to the side. But that changed, as I grew older as I started to learn more about foods.

Celery contains chemicals that help increase your blood flow. But if you were like the ‘Kid Shaun’, then you will probably find celery boring to eat by its self, so lets add them to a recipe.

In a bowl

  • Mix a 4.5-ounce can of low-sodium tuna (rinsed and drained)
  • 1 tablespoon of balsamic vinegar
  • 1/4 cup of finely chopped onion
  • 1/4 cup of finely chopped apple
  • 2 tablespoons of fat-free mayonnaise
  • Ground pepper

Then spoon the mixture into celery stalks. Makes 2 servings

Lentils


Why lentils?

I would have put spinach here, and I have mentioned the benefits of spinach before (good for repairing muscles) but this is super foods and lentils beats spinach on this occasion.

  • 16 grams of fiber (in every cup)
  • Cooked lentils contain 27 percent more folate per cup than cooked spinach does.
  • Colored lentils (black, orange and red) have compounds in the seed hulls that contain antioxidants that help fight diseases.

The recipe

  • Pour 4 cups of chicken stock into a large pot
  • Add 1 cup of red or brown lentils
  • A half-cup each of onion and carrot chunks
  • 3 teaspoons of minced garlic

Bring everything to a boil and then reduce the heat to a simmer. Cook the lentils until they’re tender for about 20 minutes. Remove the lentils from the heat, add a hint of red-wine vinegar, and serve!

Most of these foods are simply pushed to the side, overlooked or forgotten about in most cases, but make sure that you include these in your weightlifting diets. They will definitely benefit you in the long term.

Do you include these foods into your diet at present?

See you in the comments

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