Fight, not necessarily it training, because we are in the middle of winter and cold outside, but because you lost your Mojo training? You feel flat and are in a bad mood?
Studies have shown that a bad mood and reduced motivation with your diet might be linked. Not only a healthy and balanced diet is largely based on healthy, unprocessed whole foods important aid, your training and race and body composition to achieve the objectives is also important, feel good, to help you; It improves the mood, especially in the colder months, where seasonal changes and reduced sunlight, serotonin, with severe mood which can be the signal level of sad (seasonal affective disorder) lowered swings known as winter depression or winter blues.
Here's my mood of top 5, promotion of food for the food, in particular, enjoy you promote dopamine and serotonin, every day:
- Fatty fish. Fatty fish such as salmon, herring and mackerel does not only increase that are rich in fatty acids omega-3, heart health, but also known to trigger the production of serotonin (a neurotransmitter or improve feel good chemicals in the brain, mood). Fatty fish once a week 2-3.
- Nuts and seeds. Nuts and seeds, particularly Brazil nuts and sesame seeds are not only a good source of essential fatty acids, but they are also a good source of magnesium. A magnesium deficiency is known to contribute to low levels of serotonin, which can lead to turn in a bad mood. 1 daily nuts (about 30 g) serving and try, in salads, in your smoothie or on your seeds PAP should have included in the morning.
- Avocado. Avocados are rich in pyridoxine or vitamin B6. a lack of B vitamins, especially vitamin B6 also known to contribute to reduced levels of serotonin. Avocados are also rich in essential fatty acids and magnesium, so are a great mood, increase the food. Enjoy Avocados in salads, smoothies add avocado or avocado spread on your toast in the morning.
- Bananas. Bananas are converted to another good source of vitamin B6, which helps tryptophan into serotonin. Bananas are also rich in potassium, vitamin C, antioxidants, fiber and complex carbohydrates. The banana is a great ALLROUNDER are perfect snack before or during training or exercise
- Dairy products, eggs, meat and poultry (chicken and Turkey). Eggs, meat and poultry, dairy products are good sources for the non-essential amino acid tyrosine, which is important in the formation of dopamine. Enjoy the eggs for breakfast and yogurt as mid meal snack, along with some lean meat, chicken or Turkey meals.