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Superfoods: More options to improve your performance!

Superfoods: More options to improve your performance!

Mireia Cervera 23 May 2016

Today we continue with the topic of superfoods and we show you more options and suggestions to introduce them to your diet with ease. So you can take advantage of all the benefitsthat will help you increase performance.

Miso: it is a derivative of soybeans. It has many benefits and especially if you are a vegetarian and sport is part of your life. It has the amino acid profile similar to meat, it is decir that contain all the essential amino acids, that means that it allows you to increase and repair muscle mass more easily. It is one of the few superfoods live probiotics , which is especially important for vegan athletes! Probiotics is a whole world! A whole post will have to be done on this topic. It improves your digestion, it absorbs itn of macro and micronutrients, increases your defenses, which makes you stronger! And it even influences cognitive abilities! Finally the miso has a strong and pleasant flavor, which allows you to use less fat and make the disheseven healthier. The most important thing is not to heat it! You can put in soups, but they are not boiling (miso soup for example). You can add to the dressing of your salads, in the sauces, put a very thin layer on the bread to make a sandwichor, etc.

Turmeric : Of all the superfoods it is the most coneacid for its anti-inflammatory properties. It provides many polyphenols, the most abundant is curcumin, which is good for practically EVERYTHING! Heals even cancers of different types. If you practice sports, it is a good ally for you.i as it helps to keep your joints in perfect condition avoiding swelling and pain. Add a teaspoon to your smoothies, salads, vegetable creams, soups. It is terrific atlks / 55-turmeric-chai.html "target =" _ blank "> hot milk, it does not matter if it is cow or vegetable, with a little agave syrup and you already have a perfect drink to recover after the competition or calm down before to go to bed.

Miso is a probiotic and source of all essential amino acids, it is a perfect food for vegans.

Whole grains: Anyone! Of course there are some cereals that are already more exotic and are famous as superfoods , such asf = "/ en / quinoa-a-supercereal-for-space" target = "_ blank"> quinoa, buckwheat, amaranth, etc. The variety of cereals is so wide that even if you have celiac disease and gluten intolerance you will have more than enough. The consumMost of all whole grains is linked to decreased inflammation and inflammatory markers, which are the key to your recovery after grueling competitions. Also cerealsWhole grains have a low glycemic index , which provides an adequate and slow absorption of carbohydrates and ensures you have stable blood glucose levels, that is, you will always have the energy to restoresay better! Any whole grain cereal has great properties and the more variety the better, so you will have many different benefits at the same time. If you choose rice or corn, the darker the better, they have much more antioxidantsbefore. Try mixing the rice (red, black, wild etc.) or other cereals of different colors so you will get a rich, healthy and beautiful dish! You can use whole grains in any meal: breakfast, lunch, dinner and tea.ntempipedes. Be careful with the labels, especially with the packs of cereal mixes: look at the fiber content, if it is a whole grain, it has to be at least 5% of the total carbohydrate content.

cereal-for-space "target =" _ blank "> Quinoa : Here is an excellent example of a very complete and nutritious whole grain cereal. Ideal for celiacs, because it is gluten-free and it will be good for you if you want to increase your muscle mass and rendiment. Rich in quality vegetable proteins, iron, calcium, magnesium, phosphorus and potassium - essential nutrients for the proper functioning of our body. In addition, now a new current is coming with force that eliminates the glutin the athlete's diet. Several elite athletes are coming to the fore, confessing that eating gluten-free improves their performance.

Algae : Of all the superfoods it is the richest source of minerals that can exist, it is a vegan jewel of the sea! And it is clear why, all his life isThey are surrounded by sea water that has the entire Mendeleev table in its composition. They have incredible levels of iodine, iron, calcium, magnesium, antioxidants, proteins, omega 3 fatty acids. The consumption of seaweed is especiallyadvisable if you do not eat meat, because it will provide you with iron, which plays an important role in transporting oxygen to the cells, and magnesium and calcium, which are essential for the proper functioning of the muscles and for bone health. Ohor! Everything must be consumed in moderation - two sheets of nori that are used to make sushi, contains the recommended daily amount of iodine, consuming too much iodine is also not good. How can you introduce them to your diet? Well espoSprinkle seaweed flakes (sold in health food stores) on top of salads, soups or a main dish. If they are whole algae , add them when you cook cereals or legumes, it gives them a great touch and all the minerales that contain. A seaweed salad is very easy and very rich: you let them soak or you cook them, it depends on the type of seaweed, you add dressing, sesame seeds, some vegetables and your super dish is ready!

coconut water , which is a perfect isotonic drink, it contains oil that providesgood fats, sugar that has a low glycemic index and milk that is a great substitute for milk and cow's cream. Speaking of coconut oil , it contains medium chain saturated fatty acids that are very beneficial for your flora bacterial and for your health in general. It gives you extra energy that is easy to use while you are doing sports. It has anti-inflammatory properties, improves the functioning of your joints, bones and muscles. It has fewer calories thanother fats, which is very important if your goal is to lose weight. Coconut oil is one of the best options for cooking, because high temperatures do not alter its structure as much. Coconut milk and sugarYou can use them as if you were using milk or normal sugar, also with coconut milk due to its very thick texture you can substitute the cream, using it both in desserts and in savory dishes.

Today celiacs have a variety of cereals that allow them to have a balanced and healthy diet without as much effort as before.

Beetroot : A fairly famous vegetable, although still little used. It is one of the best sources of natural nitrates , which makes it an ideal food to lower blood pressure. Also thanks to that it improvesthe delivery and utilization of oxygen in the muscle. For example, after a shot of beet juice , the divers held underwater 30 seconds longer than the control (article / pii / S1569904812001036 "target =" _ blank "> 1 ), or by drinking beet juice, the cyclists achieved the same time but using less oxygen and with less exhaustion at the end than those who drank liquidplacebo ( 2 ). 2-3 hours before the competition take 125 ml of beet juice or a cooked beet and you will see that your rperformance improves significantly ( 3 ). Other than that, beet juice provides a lot of fast-absorbing carbohydrates which is perfecto for you to take during and after the competition. The whole root also has many benefits, many antioxidants, fiber, carbohydrates, it is a vegetable that is considered very cleansing. Apart from juices, you can eat it raw or cooked insalads, cook it in soups and stews.

Hemp : These tiny seeds are an excellent source of plant protein and essential fatty acids, fiber, and minerals like magnesium and iron. Its proteins contiThey have all the essential amino acids, which is one of the most important pillars for the recovery of your muscles after the competition, which together with their iron and magnesium content, which participate in energy metabolism and supportthe immune system and muscle function, it is an ideal food for you to recover after sport. They can be consumed in many ways, whole, ground, sprouted or in the form of oil. They can be added in smoothies, juices, yogurts, mueslis, creams, soup, salad, pasta ...

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale