Top 10 sweet and delicious summer foods

Fortunately, there is a whole group of summer foods that can fit into your diet and are very tasty. Besides the taste, they will be useful in your battle with weight.

Here are the ten best foods on which to focus during the summer:

 1. Watermelon

There is no better thing of great and fresh piece of watermelon in the summer. You probably adored this fruit in their childhood, but by the time you've forgotten. Now is the time to remember and return watermelon to your diet as it contains a variety of nutrients.

Bearing in mind that this is the result of 90% water, it helps you hydration. Eating large piece of watermelon and some form of protein is the perfect way to recover from physical activity.

Watermelon is a great source of vitamin C and vitamin A, which helps for a strong immune system and prevents several forms of cancer, as this fruit contains lycopene.

 2. Pumpkin
The second fruit that you should add to your summer diet pumpkin (sweet variety). The health benefits of it include protection against heart disease, cancer and stroke. These properties come from the highest levels of phytochemicals that are found in this vegetable.

 3. Blackberries

Strawberries usually attract all the attention in the summer, but this year, change it and head to the blackberries. They have a sweet flavor and are delicious, whether eaten alone, they are added to a protein shake or yogurt.

  
4. Homemade Fudge

If you are one of those people who often pounce on the cake to cool in the summer months this year Eat homemade fudge instead.
 To prepare it, just buy a box of skim chocolate without sugar, pudding powder and mix with 2.5 cups of skim milk. Add some of your favorite sweetener and half a cup of chocolate protein powder. Refrigerate this for about 8 hours.

Will provide lots of calcium and protein, and calories will be much less than ice cream.

5. Papaya

Papaya is another summer fruit that contains beneficial nutrients. Extremely rich in vitamin C, and also it has a folic acid, potassium and fibers. Moreover, papaya helps to better health in the digestive system and reduces the risk of colon cancer.

 

 Men in particular, will have to consider increasing the consumption of papaya in their diet, such as combine it with green tea, because this will greatly reduce the chances of developing prostate cancer.

  
6. Water
While it is not "food" should significantly raise the intake of water during the summer months, even if you are physically active. Many replaced with water, carbonated drinks, beer, or other juices, dehydrate them further.
You can treat yourself from time to time with different delicious drinks, but you must make sure that you drink extra water to make up for that. If you want to add flavor, cut a slice of lemon, orange or watermelon, and then squeezing the water.

 

 7. Cob

If you want something crunchy, you can add to a grilled chicken breast, let it be corn.
This vegetable is very sweet and will satisfy your desire. It is a good source of carbohydrates, so it is an excellent choice for the more active during the day.

Corn is a good source of vitamin B1 and folic acid, so it is perfect for anyone looking to increase the intake of these nutrients. This vegetable decreased risk of lung cancer.

 

 8. Baked or boiled sweet potatoes

If you are not a fan of corn, the other option is the sweet potato. Small sweet potato has just 54 calories and 2 grams of fiber as well as vitamin C, vitamin B6 and potassium, which helps to improve your energy levels.

 

9. Popcorn

If you're looking grew hot that you serve as a late night snack, the traditional popcorn is not a bad option. Better prepare them to fire, not in the microwave if you have that option. 

This breakfast is a great way to increase your intake of fiber, and does not contain a lot of calories.

 

 10. Melon

Finally, the last fresh food that can add to your summer diet is melon. It is a good source of Vitamin C and Vitamin A. In addition, melon was more effective in protecting eye from carrots and reduce the risk of macular degeneration.

 

 

Carbohydrates and muscles

Anyone who trains a lot and very hard training your muscles need more carbohydrates. Carbohydrate intake to build mass without fat should be 50-60% of your daily caloric expenditure or 6.5-11 grams per kilogram of body weight.

 6.5 g is possible to be sufficient for beginners and intermediate fitness freaks, which means that 80 kg of body weight carbohydrates should be 520 grams per day (80 x 6.5 = 520), for example when 130 kg, carbohydrates increased to 845 g daily.
 If you want to determine your specific needs carbohydrates allow the body to guide you. If you receive 8 grams per kilogram of weight and start gaining mass but body fat, lower intake of 6 g.
 People who constantly struggle with enlarged waist often explain that they are sensitive to carbohydrates and think they have to come down in six grams a day to be able to build muscle without adding fat. If you want to remove the fat and at the same time rising muscles, you may need to download carbohydrate intake below 6.5 g, but you should not fall below 4.5 grams per kilogram of body weight.
 It is a mistake to completely remove carbohydrates from the diet, believing them to be the enemy of an athlete. If you feel faint or stop rising muscles begin to slowly increase your carbohydrate intake. The easiest way is to add a fourth-carbohydrate diets and track the results. But be careful with portion sizes, not pass your limit.

The best carbohydrate foods for muscles

Glycaemic index determines the speed at which the body turns food or beverage in the blood sugar.
Foods with a low glycemic index are preferred for long-term release of energy and curb hunger, and those with a high glycemic index are more effective for fast charging after a serious workout. When you combine carbohydrates with proteins reduces the glycemic index (for example, a combination of rice and meat, glycemic index of rice decreases).

 1. Foods with a low glycemic index, slow release energy
  
- Oat products
- Rye bread
- Barley
- Beans
- Green vegetables such as spinach and broccoli
- Apples
- Bananas
- Oranges

 2. Foods with a high glycemic load after workout

- Rice
- White bread
- Melon
- Pineapple