Sometimes you think you can go over clouds while there are days when everything hurts and every step is cumbersome. Why is that? Of course, hard training can have after-effects, but the main reason is elsewhere. You feel the way you feed yourself. The saying "you are what you eat" fits exactly. That's why you already try to eat healthy and easy. That's easier said than done. Healthy food is something other than light food. Many fruits or salads are healthy. You can be heavy in the stomach on the other side. The trick is to find just the right foods that are both healthy and easily tolerated. You need the right input for your workout and your brain. Your food should help you build muscle and prevent disease. Who should overlook there? The answer is simple: you. For this you only need to read this article about the fittest 20 foods. You get a list of the best fitters.

Fit Maker No. 1: Salmon

Salmon contains a high dose of unsaturated Omega-3 fatty acids, These prevent fat buildup and enhance memory. In addition, salmon contains a very large amount of proteins. 100 grams make about 20 g of high quality protein and 120 calories. In addition, salmon can be combined with many other Fitmachern.

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Fit Maker # 2: Blueberries

The blueberry is probably not only for athletes and athletes probably the most valuable fruit. They contain more fiber, vitamins and minerals than any other fruit. You can eat it pure, mix it into your oatmeal or muesli or add it to a fruit salad. Your imagination knows no boundaries. In particular, the antioxidants contained fight the free radicals responsible for aging and support the connection of the cells in the brain.

Fit Maker # 3: Oatmeal

Oatmeal is ideal for breakfast. You not only get a first-class intake of carbohydrates. They can help you lose weight and reduce the risk of heart disease. Oatmeal has a high content of fiber that works effectively against cholesterol and protects your heart and arteries. Instead of buying the oatmeal ready to buy, you should stick to the pure product. You can enrich it yourself with fruits (blueberries!), Milk and other healthy ingredients.

Fit Maker # 4: Tomatoes

Tomatoes are considered to be an effective aphrodisiac. Above all, they are best suited to prevent or fight prostate cancer. A glass of tomato juice in the morning and a few tomato soups a week are ideal. Whatever you put into your diet. With tomatoes you are always on the right path.

Fit Maker No. 5: Broccoli

That will not please many men. Broccoli is considered a superfood because it has a very high content of valuable ingredients - including iron, calcium, fiber and vitamin C. For many gentlemen, this precious vegetable is still very unpopular. Maybe you should find a compromise and combine broccoli with delicious dishes.

Fit Maker # 6: Spinach

Popeye sends his regards. Spinach makes you strong and helps your organism thanks to its valuable ingredients in several ways. It contains a lot of calcium, a high amount of fiber and almost a daily dose of beta-carotene. Spinach can also be used well in soups or in as part of a green smoothies (including together with bananas, ginger and orange juice) use.

Fit Maker No. 7: Yoghurt

Yoghurt contains all the good qualities of dairy products. In addition, it is rich in positive bacteria that can provide peace of mind in the intestinal flora. It reduces the risk of cold, increases fat burning and makes you full. Do not let the yogurt stand too long. To get the best possible effect, you should have eaten it after a week at the latest.

Fit Maker No. 8: Almonds

Almonds are rich in protein, vitamin E and fiber. They strengthen your digestive system, are good for your skin and strengthen your heart. They are relatively high in calories. This is due to the high proportion of unsaturated fatty acids, which in turn bring a huge health benefit.

Fit Maker No. 9: Whole wheat bread

Bread has many calories. You should therefore eat it in moderation. As a rule of thumb, do not eat more than 6 wholegrain slices per week. You should avoid other types of bread. Bread can mess up your blood sugar levels with fast carbohydrates and associated insulin spikes. On the other hand, wholegrain bread is a sustainable source of energy and ensures that you stay full for a long time. Genuine wholegrain bread is mostly brown and consists of 100% whole wheat.

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Fit Maker # 10: Beef

Beef contains the valuable amino acids for your muscle growth and contains a lot of iron and zinc. A 100g, lean and healthy piece will provide more than 10% of the recommended daily allowance of proteins and vitamins, selenium, phosphorus, niacin and riboflavin.

Fit Maker No. 11: Soy

Just like beef, soy comes from sustainable sources. Soy is an all-rounder. It contains a lot of protein, whole grains as well as antioxidants, vitamins and minerals.

Fit Maker No. 12: sweet potatoes

A 133g sweet potato contains more than 100% of the recommended daily dose of beta-carotene. In addition, you consume a large amount of iron and vitamins when eating. That's the best protection for your cells. In addition, they promote regeneration after exercise.

Fit Maker No. 13: Water

The magical "13" is dedicated to by far the most important fitness-maker: the water. Water increases concentration, inhibits appetite, removes burnt fat cells and fills the muscles. Without water, all other fitness devices would be virtually ineffective. Drink 30 to 40 milliliters per kilogram of body weight every day.

Fit Maker No. 14: Milk

Milk slows down the storage of fat and ensures a hormonal balance. If you consume too little dairy, your body reacts irritatedly and sends out hormones that trap calcium and fats.

Fit Maker No. 15: Eggs

Eggs are the Ferraris among the nutrient suppliers in terms of muscle building. They contain the highest possible dose of vitamins and the important egg protein whose amino acids are extremely important for cell growth.

Fit Maker # 16: Green Tea and Lapacho Tea

Thanks to its ingredients, green tea can prevent cancer and protect against Alzheimer's. The same applies to many other diseases. Just as effective and almost more powerful is the South American Lapacho tea. Doctors there even prescribe him to their cancer patients to accompany the therapy. He is also one of the most effective fat burners.

Fit Maker # 17: Black beans

As small as they are they can help you to be as energetic and strong as no other food. Their enormous wealth of fiber and their complex - and thus slow - carbohydrates provide long-lasting satiety and energy. In addition, black beans are enriched with a lot of protein.

Fit Maker No. 18: Quinoa

Peruvian raw materials are among the best in the world. Quinoa is proof of that. It is an exotic whole grain product with a light and mild taste. In addition, it contains a lot of vegetable protein, fiber and vitamin B and is enriched with plenty of unsaturated fats.

Fit Maker No. 19: Olive oil

The olive oil must not be missing in this list. It is rich in unsaturated fatty acids and has a proven strong anti-inflammatory property.

Fit Maker No. 20: turkey breast

Buy it without skin. So you get 21 grams of muscle building protein per 100g of meat. In addition, turkey breast contains a lot of zinc and selenium, is rich in B vitamins and has virtually no fat.

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