The top 10 foods you need to increase your physical strength

The top 10 foods you need to increase your physical strength

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The top 10 foods you need to increase your physical strength .

There are foods to increase physical strength , which are a great source of energy. They help maximize performance when doing some type of training or sports activity. The best thing is that these foods are easy to get and incorporate into the diet since it is part of a normal balanced diet. Do you want to increase your physical strength ?, but do not know what to eat? Do you know what those ideal foods are for increasing physical strength? Well, keep reading as we will tell you everything you need to know.

Whole grain or whole grain cereals

physical strength cereals

These mainly provide carbohydrates, fiber, vitamins, and minerals. They constitute one of the main sources of energy for a person in training. It is preferable to consume those that are whole grain or whole grain.
Two kinds of cereal are excellent options to incorporate to increase physical strength : oats and quinoa.


physical strength Oats

It is rich in complex carbohydrates that are absorbed slowly and therefore, will last longer in the blood, so it is very favorable if taken before doing any physical activity. On the other hand, it is the cereal that contains the most omega 6. This essential linoleic fatty acid has a cardioprotective effect. Likewise, it also contains vitamin B1 and minerals such as phosphorus, magnesium, and potassium. These are necessary for proper muscle contraction.


physical strength

They contain all the essential amino acids. In addition, quinoa also provides us with complex carbohydrates, a lot of fiber, B2 vitamins, and folic acid. This food does not contain gluten, making it ideal for people with intolerance or sensitivity to it.

Lean protein

Lean protein physical strength

Chicken breast is low in fat and has a high concentration of protein. Like turkey breast, it is an excellent ally for physical performance. So it should be included in the diet two or three times a week, in order to have enough energy to progress each day in your training.
Likewise, fish cannot be absent between foods to increase physical performance as it is a source of high-quality protein. Tuna, sardines, or salmon provide not only good protein but also important amounts of beneficial essential fatty acids such as Omega 3 and Omega 6.

These healthy fats are very favorable for practicing sports activity. And, most importantly, they contribute to the good condition of the joints. Omega 3 intervenes in the body’s anti-inflammatory processes.

These foods can be present in any of the meals. However, at night (dinner), protein has a greater physiological impact on muscle recovery and increased lean mass. However, excessive protein consumption is not recommended as a goal to increase muscle mass. The recommended daily amount for maximum muscle development, at 1.7-1.8 grams/kilo of weight per day.


It is considered the queen of vitamin C, but it is also very rich in minerals. In addition, it is essential for better absorption of iron, an essential micronutrient for good physical performance. The orange promotes general well-being and prevents the appearance of fatigue and weakness.


It is an essential food to improve the performance of athletes. Regardless of the sports modality, people practice. In fact, it is one of the best energy fruits to increase physical performance.
It has high doses of fructose, and it is also rich in potassium, a vital electrolyte to control the fluid levels of our body.


All berries are included in this group. Blackberries, strawberries, blueberries, cherries, raspberries, currants, among others. These are great antioxidants, capable of effectively fighting against free radicals generated by intense sports activity. Red or forest fruits care for cells and protect them from premature aging.

Wheat pasta

Wheat pasta

It is an excellent option to include in the diet the slowly absorbed carbohydrates that every athlete needs to have enough energy to allow them to endure to the maximum in the race, on the exercise bike or in the gym. Take it, and you will gain resistance to perform at your best.


physical strength protein

In addition to being an ideal food to tone the body, the protein of high biological value, especially contained in white, makes the egg an essential super food in a diet whose objective is to improve sports performance. The nutrients of the egg take care of the muscle fibers, making you gain power and endurance.

Green leafy vegetables

physical strength

Swiss chard, watercress, spinach, kale, lamb’s lettuce, edamame. The darker the leaves are, the more nutrients they contain. For example, the Swiss chard has lots of vitamin K and magnesium, which help regulate blood pressure.

Also, it provides an extra when it comes to avoiding fatigue. Meanwhile, Kale provides vitamins A, C and K, and potassium, and a significant amount of flavonoids (antioxidants) are the reason why it is considered an essential food to increase physical performance in any exercise

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