My Life is Vital™ - 10 Body Building Super Foods

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10 Body Building Super Foods

Vital Healthcare Group

Wondering what Super Foods a teen should eat for optimal nutrition? Try 10 of our favorite body-building energizers:

Blueberries — Contain special chemicals that sweep out harmful free radicals. Blueberries are associated with better memory in animal studies.

Apples — Loaded with bioflavonoids that modify the inflammatory response, apples are portable and weigh in at less than 100 calories.

Nuts — Powerhouses of good fats, nuts have many benefits including helping to lower bad cholesterol.

Dairy — Great source of calcium and protein, you can drink milk or eat cheese or yogurt to stock up on dairy. Calcium is the super nutrient that helps make strong bones and teeth.

Sweet potatoes — A vitamin-filled good carb with extra antioxidants and fiber to keep you regular. Antioxidants help defend the body against harmful substances that can damage the body's cells.

Beans and legumes — A super source of protein, fiber and iron and also good carbs. Every cell in the body is made of protein, which makes this essential nutrient important for good health. Iron is necessary to carry oxygen in the blood and helps keep you energized.

Tomatoes — A super food with cancer-fighting lycopene. Use tomatoes in salads, sandwiches and sauces.

Oranges — Packed with fiber, folic acid, and vitamin C, navel oranges can be peeled by hand after a workout.

Broccoli — Fiber-rich, broccoli is filled with vitamins A & C and potassium.

Banana — Convenient quick source of carbs and high in potassium. Take a banana to your workout each day.

How much water is enough?

The American College of Sports Medicine recommends drinking two glasses (about 16 ounces) of water two hours before you workout. During your workout, drink another cup (about 8 ounces) of water every 15 to 20 minutes.

What about sports drinks?

Bring a chilled sports drink, cereal bar, or large banana, to practice. The electrolytes that sports drinks contain (mainly sodium and potassium) aid in rehydration by increasing fluid absorption by your body. Cool water or drinks will work to increase the speed of absorption.