Active Monday - 40 Minutes Step Cardio & Sports Nutrition




Hello everyone! Today is a special Active Monday. I have a 40-minute Step cardio workout video for you. And I have an article about sports nutrition and foods for more energy. Then you can find a recipe for your own power bar and energy drink. Enjoy them💥💥💥




Sports nutrition: These foods are part of it


Carbohydrates and magnesium give bananas more energy for training and support muscle regeneration.


Ginger has an anti-inflammatory effect, promotes blood circulation in the muscles, and stimulates the metabolism - ideal for endurance sports.


Dates are rich in dextrose (glucose). They provide endurance athletes with fuel because the glucose is stored as glycogen in the liver and muscles. Other dried fruits also have this effect.


Buttermilk is a good source of protein and can even compete with protein drinks. It is low in calories, contains hardly any fat, but a lot of calcium for the bones.


Nuts promote concentration with B vitamins and are real energy boosters. They also contain omega-3 fatty acids, which, according to the University of Trieste, help build muscle. Incidentally, they are also on Tom Brady's diet plan, which he named "TB12" after his initials and jersey number.


Eggs are a good source of protein and therefore ideal muscle nutrition for strength training.


With long-chain carbohydrates, fiber, and minerals, oat flakes provide long-lasting energy, you don't get tired so quickly. Also good: rice and potatoes.

Make your own power bars: Here's how

For 10 bars you need:

400 g risotto rice
120 g pecan or walnut kernels
120 g dried figs
2 tbsp honey
Cook the rice until soft. Then preheat the oven to 180 degrees and roast the nuts in it for about 10 minutes. Turn once in between. Chop the figs and mix them (preferably in a food processor) with the nuts and rice. Then sweeten the mixture with honey.

Press the mixture evenly into a small casserole dish, then cut into bars.

Mix your own energy drink: this is how it works

For 2 cups you need:

2 oranges
1 lemon
1 slice of ginger
1/8 l carrot juice
1 tbsp oatmeal
250 grams of yogurt
1 pinch of salt
Squeeze the oranges and lemon and reserve the juice. Peel ginger and chop very finely. Then put all the ingredients together in the blender and puree them finely into a drink.


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