So here we are, back with the second part of this series. In case you didn’t read the first one, I’ll quickly brief you. This series is about foods that could help you gain without nescessarily having direct effects, or just being a new form of protein. It’s about the other nutrients, and the other foods which are rich in these nutrients.
So, without much further ado, I present part 2 of this 3 part series.
11. Grapefruit
Grapefruits are rich in folic acid, and this is crucial for oxygen delivery to the brain, which means it will take longer for you to burn out and have to pant for breaths. It is also key in Serotonin production, which makes you happier. A study by Tufts University in Boston found that blood levels of folate were lower in people with depression. And also, they taste pretty damn good. Eat in the morning as a part of your breakfast.
12. Sesame Seeds
Princeton Brain Bio Institute recently found that people that have slower-repairing muscles generally have less of the amino-acid theronine. Luckily, Sesame Seeds are one of the best food sources of this nutrient. Snack on them during the day, or just add them to your salads.
13. Butter Beans
The neurotransmitter noradrenaline is the the thing that gives us the feelings of motivation and pleasure. This is derived of something called Dopamine, which is found in the masses inside butter beans. So if you’re feeling demotivated, and not really in the mood to work out, a hand full of these will give you the natural kick you need. Blending these into a dip works pretty well too.
14. Portobello Mushrooms
If you have a deficiency in the vitamin B3 (aka niacin), you can gain a sense of weakness, and be left feeling a lot less strong than you would usually. When levels levels are too low in your body, your body converts your tryptophan into B3, using up your Serotonin’s materials, so you get depressed, and feeling of self-loathing. So, all in all, low levels of Vitamin B3 = bad. Keep your B3 levels up by eating these mushrooms.
15. Cauliflower
This rather bumpy vegetable is extremely high in Vitamin C. Having a low intakes of Vitamin C, as you probably know, makes you feel tired and lethargic, and also stops us being able to have feelings of wellbeing. Having high levels of the stuff, however, boosts absorbtion of energy-boosting iron. Cornell University recently found that steaming 100g of cauliflower resulted in 70mg of vitamin C. Eat it, and feel the effects.
16. Lentils
Feeling ‘down’ is often a symptom of chronic iron deficiency, and other symptoms are also things like general weakness, listlessness and exhaustion. These are possibly some of the worst things you could hope to meet during training. A 200g serving of Lentils will supply you with half your RDA of iron, make sure you have enough of the stuff inside of you.
17. Mackerel
Mackerel is not only a good source of protein and food with its low-levels of fat and high-levels of protein, but also, it contains GABA, or Gamma-Amino Butyric Acid provides an effect which blocks out anxiety and stress, and, although other fish contain more, mackerel is still a good, and far more cheap alternative. Fill yourself up on the fish.
18. Tuna
Another fish, different reason. Like the other fish, it’s a great source of protein, however, it contains the Vitamin B6 which fights low-energy levels. Also, a study in Alternative Medicine Review found that a fifth of depressed people lack B6. Tuna supplies 59% of your RDA, so keep it stocked in your fridge.
19. Lamb’s Kidneys
An odd one, admittedly, but they’re rich in phosphantidylseride, which can help your memory and muscle control. A study in Nutritional Neuroscience showed that high levels were related to feeling less stressed and feeling in a better mood. So, even if your an organ-hater like me, force them down your throat.
20. Carrots
A recent study in International Study for Vitamin and Nutritional Research found that a deficiency in the vitamin biotin induced depression and fatigue. Although they experimented on rats, the believe that it would have the same effect on humans, so just to be on the safe side, stock up on the carrots.
Well, that concludes Part 2, look out for the final, part 3.