Hitting the gym is just half the battle. Can't seem to put on more muscle? Too exhausted to come back the next day? Chances are, the problem isn't your fitness routine—it's what's on your plate. Below, seven powerhouse foods to make your workout count.
Whey
In Brief: Fat-torching, energy-restoring protein, plus lactoferrin for immune support The Lowdown: Those muscles aren't going to build themselves—especially not after a hard gym session, when proteins degrade faster than ever. That's where whey comes in. Powdered, one scoop contains almost as much protein as a whole chicken breast—but make no mistake: It does more than pump your pecs. Ingested after exercise, whey produces an insulin spike, encouraging muscles to absorb glucose and replenish energy stores, all while naturally occurring lactoferrin gives your immune system a boost. The best part? Research shows that people who supplement with whey burn nearly twice as much body fat as those who don't. How to Eat It: It's not just for muscleheads anymore. Make the most of your protein powder by pairing it with carbohydrate-rich foods like juices, shakes, or even a bowl of polenta.
Eggs
In Brief: A complete protein source, including branched-chain amino acids for faster recovery The Lowdown: Trendy foods come and go—but "an egg is the gold standard," says dietitian Leah Mark, M.S., C.D.N., C.P.T. Though they weigh in at just 70 calories apiece, eggs contain all nine essential amino acids (the building blocks of protein), plus branched-chain amino acids, which help reduce muscle damage in the body. And if you're after the most nutritional bang for your buck, don't even think about throwing away the yolk: That golden center is home to half the protein, not to mention all of the egg's vitamin D and omega-3 fatty acids. How to Eat It: Eggs. Toast. You know the drill. As for Rocky's infamous sports drink, "there's no evidence that raw eggs beat cooked," says Michael Matthews, author of Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. "If it makes you feel like more of a badass, that's reason enough to do it, though."
Sweet Potatoes
In Brief: A good nutrient-rich source of carbohydrates The Lowdown: Protein alone doesn't cut it, says nutritionist Dallas Hartwig, M.S., P.T. To power intense workouts, the body breaks down muscle glycogen—your energy reserves—so you'll need wholesome, plant-based carbohydrates afterward if you're going to be in shape for the next sweat session. Your best bet? Sweet potatoes. Turns out, under the usual butter and cream, these humble roots are actually a bonafide superfood, complete with three days' worth of vitamin A and 26 grams of carbohydrates to restore your glycogen supply. Plus, each vegetable contains a healthy dose of fiber, keeping you full—and far away from the gym vending machine. How to Eat It: Sports dietitian and owner-director of Nutrition Energy in New York City Lauren Antonucci, M.S., R.D., C.S.S.D., C.D.E., C.D.N., recommends consuming half your metric body weight in grams of carbohydrates after exercise—which means a single sweet potato will put you well on your way to recovery. Use one (or another beta-carotene-rich food like pumpkin) to bulk up your post-workout smoothie or oatmeal.
Avocado
In Brief: Monounsaturated fat for muscle repair and B vitamins to jump-start your metabolism The Lowdown: Don't be afraid of the f-word. "An ideal recovery meal should also include good fat, which is needed for healing muscles and joints," says sports nutritionist Cynthia Sass, M.P.H., M.A., R.D., C.S.S.D. and author of Slim Down Now. Avocado is a no-brainer: In addition to healthy fats, which are crucial for absorbing vitamins A and E, it contains a suite of B vitamins that help your bodymetabolize all those healthy carbohydrates and proteins you've been packing away. To top it off, studies show avocado may even reduce your risk of prostate cancer, too . . . as if you need another reason to hit the guacamole. How to Eat It: Tuck a few slices into an omelet, or turn the whole fruit into asuperfood smoothie.
Cherry Juice
In Brief: An arsenal of antioxidants to fight off muscle damage The Lowdown: You already know that cherries are good for your sex life, right? Luckily, the same antioxidants that get things going in the bedroom will help you out at the gym, too: A study in the British Journal of Sports Medicine found that subjects who drank 24 ounces of tart cherry juice every day (the equivalent of about 120 whole cherries) experienced less muscle soreness and just a fraction of the usual strength loss after exercise. How to Drink It: Avoid brands made from concentrate. Fresh juices are more likely to preserve the beneficial anthocyanins and flavonoids naturally found in cherries.
Green Tea
In Brief: An energy boost when you need it most, together with fat-burning, free-radical-fighting compounds The Lowdown: Green tea is the new green juice. More than just a caffeinated pick-me-up, green tea contains powerful antioxidants that help metabolize fat and fight exercise-induced free radicals that would otherwise cause inflammation and muscle soreness. The real kicker? Green tea is good for you well beyond the gym, says Antonucci: Epigallocatechin gallate (EGCG), one of its key compounds, has been shown to help treat a number of chronic inflammatory conditions, from cancer to Alzheimer's and heart disease. How to Drink It: Go old-school and master the art of matcha—or plan ahead and brew a batch of ginger-infused tea before you leave for the gym. It'll be perfectly chilled by the time you get home.
Chocolate Milk
In Brief: All the hydration you need, plus nutrients to help you recover The Lowdown: After a light workout, water will hydrate you just fine. But when you max out in the weight room? Drink like a 6-year-old. "Chocolate milk is a great option for recovery," says sports nutritionist Heidi Skolnik, M.S., C.D.N., F.A.C.S.M. "You'll get plenty of fluid, together with carbohydrates and protein." In fact, you can go ahead and toss your old sports drink now: Researchers found that chocolate milk restores muscle glycogen and rehydrates the body just as well as Gatorade—but as an added bonus, it packs a gold mine of calcium, healthy fats, and whey protein. How to Drink It: Make a batch at home. It takes just 15 minutes, and you can throw in a cup of sweet potatoes for the ultimate recovery drink.
When it comes to belly-slimming meals, there’s nothing healthier than a nice piece of fish, right?
Well, that may have been true 100 years ago when Teddy Roosevelt was wrestling wild salmon from the great rivers of the West. But while the sea creature that shows up in your supermarket or on your favorite restaurant menu today may look the same as what our forefathers subsisted on, in many cases it’s not. While the chicken of the sea can be an impeccable source of lean protein and heart-bolstering omega-3 fatty acids, certain varieties and preparations can bloat your belly faster than Ryan Lotche can swim the 300.
It’s all about context: Although wild salmon is high in fat, it actually burns blubber, thanks to its muscle-building protein and high amount of omega-3s, which regulate insulin and reduce appetite. The American Heart Association recommends eating fish that are high in omega-3s twice a week. But just as not all fat is bad, not all seafood is healthy. In fact, these options qualify as worse than junk food.
1 ANTLANTIC SALMON
Atlantic salmon is the Kid Rock album release of the refrigerator section: Always bad news. Although wild salmon is high in omega-3 acids, which fight inflammation throughout the body, farm-raised salmon (all Atlantic salmon is farm-raised) is packed with omega-6s, which actually increase it. Because salmon farmers feed their fish soy, wild salmon has just 114 mg of omega-6s while farmed salmon has around 1,900 mg. Not to mention that farmed salmon are usually dyed pink, and have been found to be high in PCBs and have one-fourth the belly-flattening vitamin D of their wild cousins.
2 TILAPIA
With its astronomical level of omega-6s, this fish is worse for your belly than bacon; a serving is more inflammatory than a burger or a donut. Additionally, most tilapia is farm-raised and fed a diet of corn instead of lake plants and algae, making them the turducken of seafood: Junk stuffed with junk surrounded by junk.
3 TILEFISH AND SWORDFISH
These two varieties of fish contain dangerously high levels of mercury, which acts as an endocrine disruptor: A fake hormone that tricks your body into holding on to fat, burning fewer calories, and reducing levels of leptin, a hormone that regulates appetite. Tilefish has the highest mercury level among all varieties of fish, with 1.45 parts of mercury per million (or 45% higher than the USDA allowed maximum). Swordfish is the runner-up, with .995. Similarly, you should always paddle away from shark, king mackerel and orange roughy. As a general rule, the smaller the fish, the lower its level of contaminants. Sardines, scallops, and other pocket-sized sea creatures are among the lowest in mercury, according to FDA data.
4 SPICY TUNA ROLL
Tuna is super-lean, and spices torch fat, so combining the two in sushi should be a win-win, right? Uh, no: The tuna is chopped up and bound with globs of mayonnaise, adding 290 calories and 11 grams of fat per roll. (The white-rice wrappers will do your belly fat no favors either.) Other rolls to watch out for: anything called the Philadelphia Roll, which is cream cheese, salmon and white rice (in addition to sounding disgusting, it’s basically a bagel on chopsticks) and the California Roll, which can ring in at 520 calories and almost 20 grams of fat. As a general rule, stick with salmon and tuna sashimi, which offers around 40 calories, 7 grams of protein and all good fats per piece. Supplement with brown rice and nosh on the ginger that’s often served on the side: It’s a metabolism booster.
5 SHRIMP TEMPURA
Don’t be tempted by this nutritional Mata Hari: Its exotic countenance conceals that it’s essentially french-fried sushi, or fish-and-chips without the chips. Battered with white flour and bathed in hot oil, tempura’s most common base is shrimp, although there are also healthy-sounding options like eggplant and squash. If you want to flatten your belly, avoid them all. A shrimp tempura roll can clock in at 508 calories and 21 grams of fat—nearly as much as a Big Mac. Meanwhile, the vegetable tempura at the Ra Sushi chain has an eye-popping 1,500 calories and 103 grams of fat. If you must indulge, know what’s inside the crispy coating: Certain varieties include whitefish and skate, high-toxin fish that are worth throwing back immediately.
6 MOST FISH DISHES AT CHAIN RESTAURANTS
That might sound like hyperbole, but it’s not by much. The cardinal rule is that if it’s not a simple grilled fillet, skip it. Applebee’s New England Fish & Chips packs the 1,970 calories and 136 grams of fat, while PF Chang’s Kung Pao Scallops has 870 calories and 50 grams of fat. Even healthy-sounding options can be prepared with butter and sauces that drive up the bad stuff: Applebee’s Baked Haddock has 810 calories and 32g of fat. You’d be better off eating two McDonalds’ Filet-o-Fish. But really, don’t do that. A twist of lemon and pepper is all you need to bring out the savory creaminess of salmon, and very little beats the clean energy that tuna sashimi provides.
We all want it, and will go to lengths to get it. No, we aren’t talking about the new Apple iPad Pro, we’re talking about sex. More specifically, mind blowing sex.
But there’s more to a pleasurable romp than simply hopping into bed. Hormones and heart health (yes, really) are the two primary players in desire, sexual performance, satisfaction and fertility. Sure, you could pop a pill to boost your testosterone or rev your libido, but these types of drugs can have some pretty scary side effects, ranging from drowsiness, nausea and dizziness to heart disease and even death — so not worth the risk.
The good news is that you can boost your testosterone and improve blood flow to your nether regions naturally, simply by altering your diet. So grab a pen, jot down a grocery list of the testosterone- and circulation-boosting foods below, and get ready to have the best sex of your life.
1 APPLES
An apple a day may help keep the doctor away, but a recent Italian study suggests it can do much more than that! Researchers divided over 700 female subjects into two groups: those that ate apples daily and those that didn’t. They found that those who regularly consumed the fruit—which is rich in the sex-boosting phytoestrogens, polyphenols and antioxidants—had more enjoyable and pleasurable sex than those who didn’t.
Apples can do more than just improve your sex life, they can also help you look better in your lingerie! So much so, in fact, that they made our list of the Best Fruits for a Better Body.
2 BRAZIL NUTS
Bikinis, models, nuts … Is there anything Brazilian that’s not sexy? Selenium is a trace mineral found in Brazil nuts that plays an important role in hormone health. You only need a tiny bit for healthy sperm, but a tiny deficiency can be catastrophic for reproductive health. In one study, men who had lower testosterone and were infertile also had significantly lower selenium levels than the fertile group. Supplementing with the mineral improved chances of successful conception by 56 percent. And a second study that included 69 infertile men with low levels of the mineral, found selenium supplementation could significantly improve sub-par sperm motility associated with testosterone deficiency. Moreover, 11 percent of the men successfully impregnated their partners during the trial!
3 GINGER
Ginger — one of our go-to spices for fat loss — can improve your sex life by aiding blood flow down to your nether regions. Consuming a mere teaspoon of the stuff a few times a week is all you need to reap the benefits, according to a study in the International Journal of Cardiology. The spice has also been shown to boost levels of testosterone and sperm viability in men.
4 DARK CHOCOLATE
A study of Italian women and their chocolate-eating habits found that women who regularly nibbled on cocoa wanted and enjoyed sex more than women who barely touched the stuff. This may be because chocolate increases both serotonin and dopamine levels in the brain, making us happy and lowering our stress level—both “mood” boosters, if you know what we mean. Another theory is that cocoa increases blood flow through the arteries and relaxes blood vessels—sending blood to all the right regions. Whatever the reason, chocolate is never a bad thing, just be sure you’re noshing on one of our go-to Fat-Burning Chocolates.
5 POMEGRANATE JUICE
Rev up your sex life with a refreshing pomegranate juice spritzer. Studies have found that pomegranate juices, like POM Wonderful and PomeGreat, have positive effects on erectile dysfunction and testosterone. Pomegranates are also loaded with antioxidants that support blood flow, which can help boost sensitivity and pleasure. Just be sure to water your juice down a bit: One cup of the stuff has 31 grams of sugar, which won’t do your scantily clad bod any favors.
6 OYESTER
Oysters are full of zinc, and women with higher levels of zinc in their system have been shown to have a higher sex drive than those with lower levels. And guys can reap the benefits, too. One study showed that six-months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. Research has also shown deficiencies in zinc to be a risk factor for infertility caused by low testosterone levels. Get your shuck on at happy hour (and stick to one of these low-calorie cocktails to maintain your flat belly). Just a half dozen oysters on the half shell will provide you with 33 mg of zinc, nearly three times the 12 mg RDA for adult men.
7 WATERMELON
Watermelon has even more lycopene than tomatoes, and lycopene rivals Viagra in its ability to relax blood vessels and improve circulation to certain, ahem, areas of the body. But don’t just eat the fruit plain. That can get old, and fast.
8 COFFEE
It turns out all those Starbucks daters may be onto something—coffee may just be the best libido booster around. It contains a stimulant that has been shown (in animal studies) to put females in the mood. Grab a cappuccino and brace yourself for a long, lucky night.
9 SPINACH
Eating spinach, a green rich in appetite-suppressing compounds, can not only give you a lingerie-ready figure but also put you in the mood by increasing blood flow below the belt. “Spinach is rich in magnesium, a mineral that decreases inflammation in blood vessels, increasing blood flow,” explains Cassie Bjork, RD, LD of Healthy Simple Life. Although that may not sound sexy, you’re sure to enjoy the effects. “Increased blood flow drives blood to the extremities, which, like Viagra, can increase arousal and make sex more pleasurable,” says psychotherapist and sex expert Tammy Nelson Ph.D. “Women will find it is easier to have an orgasm, and men will find that erections come more naturally. Having good sex is the best aphrodisiac. It makes you want to have more sex,” she adds.
10 RED WINE
Looking for a tasty way to boost your libido? Pour yourself a glass or two of red wine — but be sure to cut yourself off there. Women who drank one to two glasses of the stuff had higher sexual desire and sexual function than those who didn’t down any vino, a Journal of Sexual Medicine study found. Unfortunately for you wine lovers out there, there was no additional benefit to drinking more than two glasses—which is the most health experts suggest we drink on a daily basis anyways. What makes the elixir so beneficial? It contains flavonoids that increase blood flow to key areas of the body (you know the ones).
11 GRASS-FED-BEEF
If your crazy busy schedule is to blame for your lack of libido, you’re not alone. “One of the primary reasons couples stop having sex is because they’re tired, fatigued and stressed. But sometimes, there’s a biological component at play,” says Nelson. One of the causes of fatigue in women is iron deficiency. The condition can zap energy, which may result in a low sex drive, explains Nelson. Bjork concurs, adding, “Iron deficiency is common and can result in feelings of exhaustion, weakness and irritability, which doesn't make anyone feel like getting intimate.” Bjork says remedying the situation requires a two-part approach: “If you think your diet lacks iron, focus on eating more spinach, grass-fed red meat and liver, all foods rich in the nutrient.
12 EGGS
Eggs often come up in reproductive health discussions. This time we’re talking about dietary eggs, as in omelets, and the role they play in boosting testosterone. That comes primarily from the yolks, which are rich in dietary cholesterol, plus mono- and saturated fats—nutrients once demonized by health experts that have since proven to positively influence waistlines and hormone health. In fact, studies on vegetarian and low-fat diets both show they reduce testosterone levels around 12 percent. Higher-fat diets — in which fat is at least 40 percent of calorie intake, with greater consumption of saturated fat — show increased testosterone levels. Why? It’s not rocket science. Cholesterol makes up the building blocks from which testosterone is formed; without it, the hormone can’t synthesize. Organic eggs are one of the best dietary sources. In addition to essential fatty acids, a whole egg is rich in aspartic acid, an amino acid that triggers production of testosterone.
13 POTATOES
Whether they’re the white or the sweet variety, potatoes are a great source ofpotassium. This nutrient counteracts salt’s bloating effects and boosts circulation, which can help you look better in bed and also boost your bedroom pleasure. It’s a win-win!
14 GREEN TEA
Green tea is rich in compounds called catechins, which have been shown to blast away belly fat and speed the liver’s capacity for turning fat into energy. But that’s not all: Catechins also boost desire by promoting blood flow to your nether regions. “Catechins kill off free radicals that damage and inflame blood vessels, increasing their ability to transport blood,” says Bjork. “Catechins also cause blood vessel cells to release nitric oxide, which increases the size of the blood vessels, leading to improved blood flow,” she explains. Blood flow to the genitals = feeling of sexual excitement, so sipping the stuff will, well, make you want to get it on. Bjork suggests drinking four cups a day to feel the full effects.
15 FATTY FISH
It’s no secret that oily coldwater fish like wild salmon, sardines, and tuna are overflowing with omega-3 fatty acids, but here’s something you may not know: The nutrient not only benefits your heart but also raises dopamine levels in the brain. This spike in dopamine improves circulation and blood flow, triggering arousal, Bjork and Nelson explain. There’s more: “Dopamine will make you feel more relaxed and connected to your partner, which makes sex more fun.
Celebs such as Gwyneth Paltrow and Real Housewives of New Jerseystar Dina Manzo guzzle hot water with lemon as if the liquid was bottled at the Fountain of Youth itself. They're certain it aids in weight loss—but is the claim too good to be true?
"Hot water with lemon in and of itself does not cause any actual weight loss," says Alissa Rumsey, R.D., a spokesperson for the Academy of Nutrition and Dietetics. However, if this drink is replacing a beverage that is higher in calories, like coffee with sugar or fruit juice—and that results in a calorie deficit—then it can help you lose weight.
Drinking water—whether hot or cold, infused with lemon, or plain—also helps keep your metabolism humming. "Staying hydrated is an important component of a healthy diet because it boosts your metabolism," says Rumsey. "For those that don’t enjoy plain water, adding some lemon is a great way to boost the flavor without adding calories."
In the short term, drinking water with lemon can also reduce bloating—it acts as a mild, natural diuretic, says Rumsey. However, if you're experiencing bloating in the long-term, it’s best to figure out what is causing it and work to stop those habits: Eating too fast, drinking through a straw, drinking carbonated beverages, consuming too much salt, and consuming foods with sugar alcohols are common culprits.
You also don't want to chug water with lemon religiously if you experience heartburn or acid reflux, as the citrus in the lemon will only exacerbate your symptoms, says Rumsey. Now you know!
This article was repurposed with permission from Prevention.
The secret to lasting weight loss does not come down to
complicated calorie-counting and weight-loss gimmicks. Instead, it's about
working with your body's natural hunger and sleep rhythms to curb cravings,
burn fat, and send your energy levels soaring.
Research shows that our bodies' inner eat-and-sleep clocks
have been thrown completely out of whack, thanks to cues we send it all day
with the wrong foods. The result: You're caught in a "fat cycle": a
constant flow of hunger hormones that makes your cravings almost irresistible.
But if you tune into your body's natural eat and sleep schedules, you can
actually—finally—say "goodbye" to your belly pooch.
Prevention's revolutionary Belly Melt Diet explains the
science behind why getting a good night's sleep will help you lose while you
snooze, and how eating the right foods at the right times can satisfy your
body's need for fuel and taste.
Eat these foods to sleep better, lose more weight, and melt
your belly fat. Here's how to get started!
Fish
When your diet is deficient in omega-3s—a very common
nutrient in fish—your pineal gland—a gland in your brain that helps regulate
your nervous system—is thrown off, leading to alterations in the production of
melatonin, your sleep hormone. People with an omega-3 deficit don't sleep
during their usual rest periods, which can lead to things like unhealthy
late-night eating.
Fish is also rich in protein, which previous research has
shown can satiate your appetite. You even burn more calories digesting protein
than you do when you eat fats or carbs. Plus, eating more omega-3s can boost
heart health and lower your risk of dementia.
Nuts
These legumes are a great source of mood-boosting magnesium.
And eating more of it can help people who have sleep troubles doze peacefully
through the night, according to a 2010 study published in the journal Magnesium
Research. One group of the 100 tossers-and-turners over age 51 was given 320
milligrams of magnesium a day, while the other group was given a placebo. After
seven weeks, those taking the magnesium were sleeping better—which research
shows can lead to less overeating and weight gain. As a bonus, the women had
lower levels of dangerous inflammation, a rogue reaction by the immune system
that is implicated in heart disease, cancer, diabetes, and Alzheimer’s
disease.
Milk
It turns out that milk may really do a body good when it
comes to belly fat. A 2010 study by researchers at the University of Alabama at
Birmingham found that among a group of more than 100 premenopausal women, fat
was significantly reduced in those who consumed the most calcium-rich foods. In
fact, for every 100 milligrams of calcium they consumed per day (that's half
cup of soft-serve frozen yogurt), they lost an inch of intra-abdominal fat—the
really bad stuff tucked in and around your internal organs that has been linked
to higher rates of heart disease and cancer.
Calcium can also help you sleep if you tend to be awakened
by muscle soreness or cramps—the mineral, along with calcium, helps relax
muscle nerves and fibers.
Cherries
Around bedtime, munch on a few tart Montmorency cherries.
These cherries are one of a number of plant-based sources of melatonin, the
sleep hormone. While there's no evidence that they'll help you nod off, studies
have found that foods like these (such as bananas) can raise melatonin levels
in the body. Not only does melatonin help you sleep, but it's a powerful
antioxidant, which can also promote weight loss.
