A Great Illustration

Bismillah…

Standing to search a great approach to share information is not a simple things!

I have found a great illustration advertisement here

about Nutrition Education and here about breastfeeding

i hope we can make myown :’)

i’m visual type of learning…

nutrition-know-how-for-toddler-moms

And a lot of information like these…

TEN FOODS FOR OPTIMUM ENDURANCE

#1 Milk (complex carbohydrates, protein)

– Milk is loaded with carbohydrates and protein, which makes it an ideal post exercise muscle recovery beverage for endurance athletes. When carbohydrates and proteins are consumed together, muscle tissues are

repaired at a faster rate than if consumed separately.

#2 Bananas (vitamin B12, potassium, sugars)

– Bananas are one of the best pre and post-workout snacks. Loaded with potassium and vitamin B6, bananas help to maintain low blood sugar, regulate digestion and re-stock your body with lost electrolytes after any

sort of physical exertion.

#3 Salmon (selenium, vitamin B6, vitamin B12, omega 3, protein)

– Salmon is one of the most nutrient dense proteins, full of vitamins B12 and B6. Salmon can help through it’s high content of Omega-3’s, valuable for athletes. Salmon is known to be the king of fish because

of it’s high quality protein.

#4 Chia seeds (calcium, omega-3, manganese)

– Chia seeds are a nutrient dense superfood and are loaded with calcium, iron and protein. They’re also high in Omega-3 fatty acids and hydrophilic properties, which means that the seeds have the ability to absorb more

than twelve times their weight in water, thus allowing prolonged hydration.

#5 Quinoa (complex carbohydrates, protein)

– This grainy superfood is known for its complex nutritional profile. It cooks in less than 15 minutes, and contains both high levels of protein and carbohydrates. Plus, quinoa has all nine essential amino acids, which are

critical to the functioning of the human body.

#6 Sweet potatoes (potassium, manganese, antioxidants, iron, complex carbohydrates, copper)

– Sweet potatoes are rich in vitamins A and C. They help lower blood pressure and are a powerful food for athletes because of high vitamin and mineral content. The potassium, iron, manganese and copper are all minerals

that many athletes lack, and are crucial in healthy muscle function.

#7 Porridge (vitamin B, complex carbohydrates, antioxidants, minerals)

– Porridge has a high soluble fiber content, is high in complex carbohydrates, is a good source of protein and has a low glycemic index, which provides a sustained release of energy into bloodstream – imperative for

endurance athletes. Porridge offers your body a regular dose of vitamin B and is rich in minerals and antioxidants.

#8 Whey (protein)

– Whey protein isolate is the purest form of whey protein and contains all of the essential amino acids. It’s absorbed it an athlete’s dream. The protein and array of amino acids are essential in muscle rebuilding, especially

after a strenuous workout or race. It’s a great fast recovery method because it helps prevent muscle breakdown and is the fastest digesting protein.

#9 Cherries (anti-inflammatory, antioxidants)

– Cherries provide a wide range of performance and recovery benefits. Research has shown that runners who consumed cherry juice, twice a day for seven days a week, had less muscle pain following a long distance run.

The post-exercise benefits, are astonishing because of the fruit’s natural anti-inflammatory components.

#10 Kale (vitamin K, calcium, vitamin A, iron, vitamin B6)

– Kale contains high levels of vitamins: A, K, B6, calcium and iron. It’s an antioxidant-rich vegetable that helps regulate the body’s inflammatory process. Kale also contains carotenoids and flavonoids, two powerful

antioxidants that protect cells from free radicals that cause oxidative stress.

Will be easier if we make an illustration for it like this one

ten-foods-for-optimum-endurance

 

Let’s learn more about it…

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