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Quick And Easy Exercises That You Can Do In No Time

Quick And Easy Exercises That You Can Do In No Time A regular exercise routine is essential to maintain a healthy weight and reduce the risk of suffering from diseases, such as cancer or obesity. Likewise, it is advisable to do exercises in summer to stay healthy and energized on a day-to-day basis. It is common to face a great inconvenience in these times: the lack of free time to go to a gym. However, you can take about 30 minutes to do some easy-to-apply exercises at home that don't take long to generate results. Next, I recommended a series of exercises that you can put into practice to work different areas of your body this summer. The best thing about this is that you will not need to buy expensive equipment, just your desire to exercise and maintain a healthy and toned figure. 1. Jumping Jacks Considered an effective exercise to burn fat, this cardiovascular activity is very simple to perform. You just have to stand with your back straight and jump, opening your legs

Do You Play Sports? This Should Be Your Ideal Breakfast

Do You Play Sports? This Should Be Your Ideal Breakfast

Most people are always hesitant to do physical exercise before eating breakfast. However, escaping from the first meal of the day is not the best idea, since eating two hours before allows you to have the necessary energy for an intense sporting activity. Below we will tell you what the diet of an athlete should consider in their first meal of the day.

Remember that the energy needs of athletes and the nutrients they require are higher than in a sedentary person, who can represent approximately twice the energy. That is why the proportion of nutrients that your breakfast should have is as follows:     

               
Here are 7 different foods for proper nutrition in your breakfast to ensure your sports performance.

 The ideal breakfast for an athlete includes:

1. Cereals

The whole grains are a good choice for breakfast because they contain carbohydrates that will provide energy, vitamins and minerals. You can consume them with yogurt or nuts.

2. Dairy and Egg

It is important that you include in your breakfast milk - it is recommended that it be made from soy - and its derivatives, since they contain proteins such as calcium, vitamins A and D, and vitamins of group B (mainly riboflavin or B2).

On the other hand, the diet of an athlete should also consider a boiled egg as the first food of the day, as it contains vitamins A, D and E and is rich in essential amino acids, fatty acids and some minerals.

3. Chia Seeds

These provide you with a large dose of benefits for your health and even more so for athletes, because they are rich in fiber, protein, amino acids and a great variety of nutrients, vitamins and minerals. In addition, it is considered a stable source of antioxidants.

4. Meat Derivatives

Despite what many believe, it is important to include low-fat cold cuts such as chicken or turkey and sausage in your breakfast, since they have proteins with a forming function (for building tissues and cells) and variable amounts of fat that give you energy. We recommend consuming them boiled or steamed, avoiding fried foods.

5. Fruit Smoothie

A refreshing fruit juice during your breakfast will allow you to get an energy boost, since they have fast-absorbing carbohydrates, water, minerals and fiber. In addition, it is a source of vitamins, especially vitamin C.

6. Green Tea

It allows you to speed up your metabolism, thereby burning fat quickly. In addition, among the properties of green tea is the improvement of your physical resistance capacity, thus helping muscle recovery after doing intense sports activity.

7. Natural Yogurt

This food is considered a source of Lactobacillus, saprophytic bacteria that help you regulate numerous metabolic functions. It is important to note that curd yogurt does not contain these bacteria, but it also provides high-quality protein and calcium.

Please don't forgot to comment in comment section below, if you considered these foods in your breakfast before doing sports, or what others you would include.

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