Many people insist on weight control is as simple as “calories in, calories out.” Health, on the other hand, is not so simple. For optimal health and athletic performance, fill your belly with food packing not only the calories of macronutrients, but also suitable for certain micronutrients should have quantities.

Vitamin C and vitamin B-1 (thiamine) are two essential water-soluble vitamins that provide a lot of benefits. The immune-boosting properties of vitamin C can help you continue hitting the weights hard throughout the ebb and flow volume and intensity, while B-1 ensures the energy necessary to complete high volume sessions.


Vitamin C plays an important role in immune function and is essential for the proper functioning of the immune-boosting cells and T-cells. 1 In addition, vitamin C acts as an antioxidant to rid the body of those nasty, stress-induced free radicals.

Vitamin C can also help maintain the health of tendons and ligaments. That’s because this benevolent water-soluble vitamin is used to produce collagen. The most abundant protein in the body, collagen functions in the growth and repair of body, such as tendons, ligaments, skin, blood vessels and bone tissue. 2

Collagen also aids in the absorption rate of iron found in plant foods by converting to a more absorbable form. This is especially important for women athletes know, since women are more likely to be deficient in iron than men. Besides causing you to feel fatigued, iron deficiency can lead to frequent infections, headaches, cold hands and feet, and general weakness.

How much is needed: The current recommended daily dose of vitamin C is set at 60 milligrams per day for men and women. However, research strongly suggests an intake of 90-100 milligrams per day to reduce the risk of cardiovascular disease and cancer. 3

rich in vitamin C




while oranges receive all the praise when it comes vitamin C, gram for gram, this diffuse actually offers more fruit. In fact, the kiwi could be the food of good mood. In a study in the Journal of Nutritional Sciences, researchers found that people who ate two kiwifruit daily for six weeks tended to have a more positive outlook on life. 4 The payload of vitamin C in the kiwi can play a role in brain functions of emotion-stabilization.

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While oranges get all the praise DECIDING ON VITAMIN C, gram for gram, this fruit FUZZY actually offers more.



Dietitians often touting the importance of eating the rainbow for a full array of nutrients and antioxidants, so be sure to include yellow peppers in salads and stir-fries for an important shot of vitamin C. the unconditional supermarket also provides some vitamin B-6, which plays an important role in the production of serotonin. Serotonin is essential for optimal balance mood. You can also load up on vitamin C with red peppers.



As surprisingly good source of vitamin C, broccoli stems should be on your belly, it is not the compost bin. The fibrous outer layer covers deliciously tender stems. You can shave in strips with a vegetable peeler raw vegetables and add to salads and slaws. You can cut them into thin slices and toss them in a pan frying or sauteing to make lots of leafy green vegetables. The flowers are also packed with vitamin C.

AS surprisingly good source of vitamin C, BROCCOLI stems should be on your belly, NOT COMPOST BIN.

Other good sources of vitamin C include parsley, kale, mustard greens, peppers, peaches, strawberries, grapefruit, orange, grapefruit, Brussels sprouts, and mangos.


also known as vitamin B-1, thiamine is a water-soluble vitamin required for the cells are capable of generating energy from carbohydrates. When you eat carbohydrates in oats, sweet potatoes, or fruits, your body calls for this nutrient to convert carbohydrates into useful to help fuel your workouts and other daily functions energy. Thiamine also plays a role in the conduction of nerve impulses and muscle contractions. 5

How much is needed :. Men have to take 1.2 milligrams a day, while women should consume 1.1 milligrams each day

Foods rich in thiamin


pork loin

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More flavor than chicken breast, pork tenderloin is an economical source of thiamin and protein every 3-ounce serving has 18 grams of protein the gentle goodness. Ounce for ounce, contains five times less fat than beef tenderloin with a tag price easier to swallow.

More flavor than chicken breast, pork tenderloin is an economical source of thiamin and protein-Each 3-ounce serving has 18 grams of goodness TENDER PROTEIN.

To prepare the pork tenderloin, preheat the oven to 450 degrees F. Heat 1 tablespoon oil in an ovenproof skillet over medium-high heat. Add the pork and sear until golden brown it on all sides, about 6-8 minutes. Transfer the skillet to the oven and roast pork until an instant-read thermometer inserted into the thickest part of the meat registers 145 degrees F, another 10-15 minutes. Let the back rest 10 minutes before carving.



Of course, thiamin is one of the nutrients pumped back into refined grains, but a much healthier to get what you need each and every day is to focus on whole food sources such as lentils approach. On top of thiamine increase energy, lentil vegetable protein supply budget-friendly and ample space for other must-have nutrients such as folic acid, magnesium and iron. Match your lentils with vegetables sauteed broccoli stalk to enhance iron absorption!



unprocessed wheat consists of three parts: endosperm, germ and bran. Refining strips away the fiber-rich bran and germ rich in nutrients, leaving behind starch, nutrient-poor endosperm. This makes wheat germ concentrated source often overlooked for a range of useful nutrients such as thiamin, phosphorus, vitamin B-6 and zinc. Whether in oatmeal, pancakes, or a coating for chicken, wheat germ can easily find their way into your day.

CONCENTRATE Wheat germ is often overlooked source for a number of useful nutrients such as thiamin, phosphorus, vitamin B-6 and zinc.

Other good sources of thiamine include black beans, white beans, rice bran, oat bran, oats, barley, kamut, linseed, sesame paste, ham and venison.

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