Menu Of A Fitness-holic

Fitness holic

Fitness сlasses do not bring the desired result? And the exhausting daily workouts are not conducive to weight loss? Let us open a secret: most likely, you do not eat properly. That is why we have compiled a list of five most important products, which should never run out in the fridge of a true fitness-holic.

They will not only help you get rid of extra kilos, but will also strengthen the effect of exercise and will boost your body with energy for the whole day.


We all know this wise saying “An apple a day keeps the doctor away”. The list of nutrients found in this fruit is enormous. Yet, the most important thing is that it is easily digested by our body.

Researchers from Iowa came to the conclusion that apples are the best remedy for muscle atrophy (loss of muscle mass of the body). This is due to ursolic acid found in their skin, which helps increase muscle mass by more than 15%. At that, the overall weight remains the same, while as you have twice as less fat.


Bilberry helps fitness-holics so much to recuperate after the workouts, that scientists even called it “sport” berry. Due to the optimal ratio of vitamins C, B, magnesium, iron, copper and other beneficial compounds, bilberry:

  • improves antioxidant defense,
  • boosts the body recovery,
  • contributes to natural regeneration.

If you wish, you can make a useful smoothie from two products at once. Chief Doctor of the New York Eleven Eleven Wellness Center, Frank Lipman, proposes the following mix for sports fans:

  • 1 cup frozen blueberries
  • 1/4 avocado
  • 1 cup coconut water (you can use mineral water)
  • juice of 1/2 lime
  • 1 serving of vanilla powder or non-dairy protein powder
  • honey to taste (not mandatory!)
  • 4 ice cubes
  • Mix until uniform in a blender


Popeye the sailor was so fond of spinach for a very good reason. This cartoon character would not have such impressive biceps without it. A recent study by the Caroline Institute in Sweden found out that a number of substances in spinach stimulate the production of proteins that strengthen muscles.

In addition, spinach contains large amounts of glutamine. This amino acids increases muscle mass and improves immunity. The main thing is not to consume too much of it. In contrast to Popeye, small portions of spinach will be enough for a normal fitness-holic.


Those who lead an active life mandatory should include healthy fats in their nutrition. Avocado is the leader by the content of fats among fruit (up to 30%), while these fats:

  • are easily digested,
  • promote muscle growth,
  • maintain satiety for a long time.

This means you won’t have to face hunger for a long time after you have an avocado.


As demonstrated by a study group of scientists from the University of Edinburgh, an oxidative stress begins in the body after intense physical exertion. This process is even able to lead to DNA damage (not to mention the harm to the skin).

However, due to the high content of antioxidant vitamins, watercress is able to easily cope with this problem. You can eat raw greens or even better lettuce with fresh cucumbers and juicy oranges. We tried – it’s delicious!