Anti-Stress Nutrition & Supplements - What to Eat to Beat Stress
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For an anti-stress dietary approach, try to obtain the majority of your calories from whole foods, using a
variety of grains, vegetables, fruits, nuts and seeds. A diet containing 6-12% fat and 6-12% protein with
the remainder coming from whole-food carbohydrates is frequently recommended, although many bodybuilders
have higher protein needs. The elimination or reduced intake of fat processed carbohydrates, caffeine and
salt is necessary. A low stress diet could include the following:
VITAMIN A: liver, carrots, egg yolks, dark-green leafy vegetables
B VITAMINS: Thiamin (B-1): whole grain bread, oatmeal, brown rice, wheat germ, artichokes, asparagus,
spinach, broccoli, peas, oranges, cucumbers Pyridoxine (B-6): leafy vegetables, whole grains and cereals,
beans, peas, lentils, tuna (water packed), bananas PABA: whole grain and cereals, leafy vegetables, beans,
peas, lentils, potatoes
VITAMIN C: citrus fruits (oranges, grapefruits, lemons, etc.), tomatoes, strawberries, brussel sprouts,
raw peppers, potatoes, raw spinach, turnip greens, collard greens, watercress, black currants, papayas
VITAMIN E: wheat germ, whole grains (brown rice, whole wheat oatmeal, cornmeal), asparagus, spinach, sweet
potatoes, beet greens, turnip greens, brussels sprouts, broccoli
Drink at least eight glasses of water per day plus eight ounces for every 15 minutes of physical activity.
A sample menu for bodybuilders doing exhaustive weight training in addition to other stresses could include
the following:
cereal - oatmeal, whole grain, etc.; up to one cup a day topped with ½ cup skim milk
fresh fruits - five of your choice per day fruit juices - up to six ounces per day potatoes - up to six per day
brown rice - up to three cups (cooked) per day
pasta - up to four cups (cooked) per day vegetables - raw or steamed; avoid avocado, hearts of palm and olives
wholegrain breads - up to six slices per day
meats - up to four ounces per day legumes - up to two cups per day nuts and seeds - up to one ounce per day
dairy products - an individual choice that you should make depending on allergies or your reaction to these products
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