BOOST SALAD - ADD EDAMAME
A half-cup of these green soybeans provides nine grams of protein, four grams of fibre, and plenty of folate, vitamin K, and magnesium, which plays a crucial role in muscle contraction. In a 2009 study, soybean antioxidants called isoflavones were found to decrease cell damage that occurs during hard exercise.
EAT SMART - Buy frozen shelled edamame beans or in the pod. To cook, boil the beans in salted water for a few minutes.
BOOST PASTA SAUCE - ADD MINCED TURKEY BREAST
Turkey has the same muscle-building protein as red meat – and less unhealthy saturated fat. Turkey also provides highly absorbable iron, which runners need for endurance. “If your iron levels are low,” says Meade, “your muscles won’t get enough oxygen, leaving you low on energy.”
EAT SMART - Look for “turkey breast,” since “turkey” might include the leg and skin, increasing the fat content.
BOOST SANDWICHES - ADD BROCCOLI SPROUTS
Researchers at Johns Hopkins University School of Medicine found broccoli sprouts contain up to 100 times more sulfora-phane than full-grown broccoli. This compound triggers production of enzymes that may neutralize carcinogens.
EAT SMART - Find broccoli sprouts next to alfalfa sprouts in the supermarket.
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