Category: Diet

Performance-enhancing diet

Performance-enhancing diet

Back to blog. Order flowers Perforkance-enhancing gifts. Nutrition and exercise The link between good health and good nutrition is well established. Melon Whichever melon you enjoy the most, any type will support athletic performance.

Performance-enhancing diet -

Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes.

Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery.

Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources. Limit the refined grains and sugars such as sugary cereals, white breads and bagels.

You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance.

Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.

Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods. Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals.

Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan.

A general rule for training is to consume a minimum:. Here are my favorite performance enhancing foods and why you should eat a little bit more of them. Arugula has the highest amount of nitrates out of any vegetable. As a class of food, leafy greens are the best!

But wait a second, what about beets? Beet juice is easy to use in studies, and has shown to reduce 5k running times. It is high in nitrates, but not as high as arugula or some other leafy greens.

Too much fiber before your event can divert too much blood to the gut. Juice is much lower in fiber, so drink some beet juice a couple hours before your start. The rest of the time, eat several cups of leafy greens per day.

How it works : Nitrates in food are converted to nitric oxide in the blood. Nitric oxide relaxes your blood vessels, causes vasodilation, reduces blood pressure and allows more blood flow.

Turmeric is a spice made from a root. Curcumin is one component of turmeric. As athletes, our workouts and races create inflammation. Part of recovery is about reducing inflammation. Turmeric is a strong anti-inflammatory and anti-oxidant.

It improves endothelial function meaning again — better blood flow! You can put a teaspoon in your food, add fresh turmeric root to a smoothie or you can get fancy and get your turmeric latte!

Honorable mention for anti-inflammatory: Tart cherries! Good nutrition can help enhance athletic performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy. Eating a good diet can help provide the energy you need to finish a race, or just enjoy a casual sport or activity.

You are more likely to be tired and perform poorly during sports when you do not get enough:. The ideal diet for an athlete is not very different from the diet recommended for any healthy person. People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising.

To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:. Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver. It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour.

You might have a glass of fruit juice, a cup grams of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event.

You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise. You can satisfy this need by having:.

After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:. Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated.

Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities. They do not respond to thirst as well as adults.

Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours.

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It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.

It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.

This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance.

Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance. Relatively few supplements that claim performance benefits are supported by sound scientific evidence.

Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cerealsvegetables particularly leafy green varietiesfruitlean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1.

Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Where to get help Your GP doctor Dietitians Australia External Link Tel. Burke L, Deakin V, Mineham MClinical sports nutrition External LinkMcGraw-Hill, Sydney.

: Performance-enhancing diet

9 Foods Athletes Should Eat Every Day

She is passionate about personalized nutrition for both performance maximization and health. The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals.

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Learn about health system news and meet new providers in Progress Notes, Lancaster General Health's provider newsletter. LG Health Hub Sports Medicine. Health Hub Home Sports Medicine What Athletes Should Eat: Back to the Basic Food Groups What Athletes Should Eat: Back to the Basic Food Groups Published: March 6, Authors: McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD.

Protein Whole eggs white and yolk Greek yogurt Milk String cheese Lean red meats Poultry. Healthy Fat Avocado Peanut butter Nuts and seeds Olive or canola oil Hummus Flax seed add to baking or cooking.

McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD, is a sports nutritionist with LG Health Physicians Sports Medicine.

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Login to MyLGHealth. Close I Want To Access Employee Resources Apply to a Residency Program Search Career Opportunities. For Physicians About the Medical Staff Office Continuing Medical Education Journal of LGH Physician Career Opportunities. As a class of food, leafy greens are the best!

But wait a second, what about beets? Beet juice is easy to use in studies, and has shown to reduce 5k running times. It is high in nitrates, but not as high as arugula or some other leafy greens. Too much fiber before your event can divert too much blood to the gut.

Juice is much lower in fiber, so drink some beet juice a couple hours before your start. The rest of the time, eat several cups of leafy greens per day. How it works : Nitrates in food are converted to nitric oxide in the blood. Nitric oxide relaxes your blood vessels, causes vasodilation, reduces blood pressure and allows more blood flow.

Turmeric is a spice made from a root. Curcumin is one component of turmeric. As athletes, our workouts and races create inflammation. Part of recovery is about reducing inflammation. Turmeric is a strong anti-inflammatory and anti-oxidant. It improves endothelial function meaning again — better blood flow!

You can put a teaspoon in your food, add fresh turmeric root to a smoothie or you can get fancy and get your turmeric latte! Honorable mention for anti-inflammatory: Tart cherries! I like to make a spritzer with carbonated water and juice. Trick question : what is the highest antioxidant food?

Green tea also gets an honorable mention as a great anti-viral drink and is also very anti-oxidant rich. Make sure you rinse your mouth out after drinking hibiscus tea because it can temporarily hurt your teeth enamel.

A quick note about tea: tea will inhibit iron absorption, so drink your tea outside of mealtimes. and as a bonus, eat more vitamin C vegetables with your iron sources for better iron absorption.

Also great for lowering blood pressure. How much? I put it in my oatmeal. It reduces inflammation, reduces cancer risk especially breast and prostate cancer due to its high lignan content. You can also use it as an egg replacer in baked goods.

Mix 1 T ground flax with 3 T warm water and wait a minute.

A Guide to Eating for Sports

With few exceptions, plant-based proteins do not include all the essential amino acids. And even in plant foods that do contain all essential amino acids such as soy, hemp, or quinoa important essential amino acids like leucine are present in lower quantities than what is found in animal products.

Brown does not recommend a vegetarian or vegan diet for athletes unless they have health or other personal reason for doing so. Athletes can struggle to consume enough calories and protein on these diets.

Recovery nutrition for athletes should focus on protein-rich foods. On the other hand, carbohydrates should be a more primary focus prior to exercise or a competition. Sports nutrition for endurance athletes or high intensity athletes needs to contain adequate carbohydrates to fuel that exercise.

A related myth is that sport drinks are bad because they contain so much sugar. However, these drinks are made for athletes who are expending large amounts of energy. And aside from carbohydrates, hydration for athletes is very important.

However, these drinks are not for everyone, and should be looked at more as a supplement for athletes, not a food replacement. No, I would not. But nutrition recommendations change for an athlete. Brown says. However, if an athlete does not have celiac disease or a gluten intolerance, foods containing wheat or gluten can be an excellent source of carbohydrates.

An athlete who is avoiding gluten must pay close attention to how that may be affecting the consumption of other nutrients. There are no good foods or bad foods.

While that may have short-term gains, it can cause harm in the long-term. Nutrition to boost athletic performance and recovery has only recently come into the limelight, as the focus traditionally rested with strength and conditioning.

However, recent science gives athletes tools to help them optimize energy, enhance recovery, improve endurance, and strengthen their bodies. Here at the University of Idaho, our athletic training program recognizes that diet is an important part of wellness.

Brown to help our students navigate the emerging science of performance nutrition, so they can support the overall well-being of their future patients. First day of classes and Summer semester dates: MSAT: June 3- August 2nd DAT: July 1st through July 26th Moscow Athletic Training Program.

Mailing Address: College of Education, Health and Human Sciences University of Idaho Perimeter Drive MS Moscow, Idaho Phone: Fax: Email: ui-at uidaho. Laboratory Integrated Sports Medicine Movement Analysis Laboratory ISMMAL. Clinic Integrated Sports Medicine and Rehabilitative Therapies ISMaRT Clinic.

Phone: Fax: Email: atclinic uidaho. ATHLETIC TRAINING. Athletic Training U of I Our Approach Our MSAT Program Our DAT Program FAQs Blog Menu.

CONTACT US. Enhancing Athletic Performance: The Science Behind Sport Nutrition. But for athletes in particular, there are a few key ingredients you should try to work into your diet every day. Eat these nine foods for performance gains, a sharper competitive edge, and improved general health.

Greens like spinach, kale, and arugula are high in nitrates, chemical compounds that improve blood flow and, in turn, have been shown to make both short and long endurance efforts feel a lot easier.

A similar study found the nitrates found in beetroot an approximately mg serving helped people drop 41 seconds from their 5K time. Throw a serving of your favorite green into a smoothie, use it as a bed for a grain bowl, or blend it into a homemade pesto for that same dose and potential performance boost.

That amount of protein also improves your health, helps you recover more quickly, and possibly speeds your metabolism to shed more fat, studies suggest. You can—and probably should—get much of your protein from lean meats like chicken breast, but realistically,.

Enter protein powder. Need a good option? Try our three favorites. Try topping your yogurt with some blueberries or throwing raspberries into your oatmeal.

Which is exactly why you need garlic. A huge body of research suggests that garlic can improve cholesterol ratios and reduce triglycerides, blood pressure, and arterial stiffness. And a healthy heart and body is key to keeping you in the outdoors. Raw chopped or crushed garlic contains the most beneficial compounds.

Buy prechopped garlic and save the time and mess of peeling. Two words: gut health. This fermented milk and grain drink is a probiotic bomb. Kefir in particular may improve your immunity while cutting inflammation—keys to post-workout recovery. You can drink it straight or add it to your morning smoothie.

Take our word for it : Spuds are the original superfood.

Top 50 Foods for Energy and Performance

Trick question : what is the highest antioxidant food? Green tea also gets an honorable mention as a great anti-viral drink and is also very anti-oxidant rich. Make sure you rinse your mouth out after drinking hibiscus tea because it can temporarily hurt your teeth enamel.

A quick note about tea: tea will inhibit iron absorption, so drink your tea outside of mealtimes. and as a bonus, eat more vitamin C vegetables with your iron sources for better iron absorption. Also great for lowering blood pressure. How much? I put it in my oatmeal. It reduces inflammation, reduces cancer risk especially breast and prostate cancer due to its high lignan content.

You can also use it as an egg replacer in baked goods. Mix 1 T ground flax with 3 T warm water and wait a minute. Omega 3s are also good for brain health , can fight auto-immune diseases, and reduce heart disease risk. Broccoli and cruciferous veggies like cauliflower, kale, and brussel sprouts contain an enzyme called sulforaphane that has strong anti-cancer properties.

Note: the enzyme, sulforaphane is NOT present in frozen or cooked broccoli. Per Dr. Michael Greger from NutritionFacts. Chop your broccoli, kale, cauliflower, brussels, etc, wait 40 minutes and the enzyme is made. And THEN you can cook it. I created my own cookbook with simple, healthy plant-based recipes for athletes.

You can get a digital copy here! Subscribe here! Plant-Based for Athletes with Brenda Davis. How to build muscle on a vegan diet with Derek Simnett. Your cart is empty Add some items and start optimizing your perfomance today.

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Healthline only shows you brands and products that we stand behind. Finding a diet plan that is safe, effective, and sustainable can be challenging, especially for athletes. This is because what you put on your plate can have a big effect on physical performance, and you may need to tailor it to fit your specific fitness goals.

Fortunately, there are plenty of diet plans and programs out there, with suitable options for every athlete. The Mediterranean diet is modeled after the traditional diet of countries like Italy, Spain, and Greece. It limits processed foods and encourages you to eat fruits, vegetables, and whole grains, along with heart-healthy fats like olive oil , nuts, and seeds.

These foods are rich in many nutrients that are especially important for athletes, including iron, magnesium, and calcium 1. Shop for the book here. Also sometimes referred to as semi-vegetarianism, the flexitarian diet is focused on plant-based foods like fruits, veggies, whole grains, legumes, nuts, and seeds.

However, unlike vegan or vegetarian diets, it also allows moderate amounts of animal products like meat, fish, and poultry. According to one review, plant-based diets could help improve body composition, enhance blood flow, decrease inflammation, and increase storage of glycogen, which is a type of carbohydrate found in the muscles that can be used as a quick source of energy 4.

It can also help reduce several risk factors of heart disease. This could be especially beneficial for men because they may be at a higher risk of developing heart problems 6 , 7 , 8. The Dietary Approaches to Stop Hypertension DASH diet is a heart-healthy eating plan originally developed by the National Institutes of Health.

The diet promotes nutrient-dense whole foods like fruits, vegetables, lean proteins, whole grains, and low fat dairy. Not only is the DASH diet well rounded and rich in important nutrients, but it may also be especially beneficial for female athletes, who are typically at a higher risk of developing bone disorders like osteopenia and osteoporosis 9.

In fact, the DASH diet encourages followers to eat foods high in calcium, such as low fat dairy, to promote bone health. Studies have shown the DASH diet may help increase bone density 10 , The paleo diet is based on the presumed eating patterns of ancient hunter-gatherers during the Paleolithic era.

The diet is rich in animal proteins, fruits, veggies, and healthy fats but eliminates processed foods, grains, legumes, sugar, and most dairy products. Because the diet is typically high in protein , it may be a good option to help increase muscle growth when combined with strength training Multiple studies have even shown that eating high amounts of protein may reduce fat mass and improve body composition 13 , 14 , If you find that the paleo diet is too strict or difficult to follow, there are also several variations available, including modified versions of the paleo diet, which allow gluten-free grains and grass-fed butter.

Noom is a mobile app diet program that is designed to help you achieve long-lasting, sustainable weight loss by promoting behavioral changes. When you sign up, it asks a series of questions to collect details about your current diet and lifestyle.

This may make it a good option for athletes looking for a more personalized approach that takes their training into account.

Membership also includes access to your virtual coaching team, which provides extra social support and motivation. Instead of omitting certain foods altogether, Noom encourages followers to eat nutrient-dense ingredients like fruits, veggies, whole grains, and lean proteins.

Because the program is completely virtual and requires only a smartphone, it could also be a great choice for athletes with a busy schedule. Get started with Noom here.

The Nordic diet is an eating pattern based on the traditional diets of Nordic countries like Finland, Iceland, Denmark, Sweden, and Norway. It emphasizes local, sustainably sourced foods like fruits, veggies, whole grains, seafood, low fat dairy, and legumes and restricts foods that are processed, refined, or high in added sugar.

Because the diet permits many foods that are rich in carbohydrates, it can provide plenty of long-lasting energy for endurance athletes In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise Not only does the Nordic diet encourage these foods, but it also promotes foods rich in protein and healthy fats to help round out your diet.

This meal delivery service company is specifically designed for athletes and offers entrees that include lean proteins, complex carbs, and nutritious veggies.

The company uses high quality ingredients, including organic produce, wild-caught seafood, grass-fed meat, and free-range chicken. The service also caters to several diet patterns. It offers paleo, keto , vegan, and vegetarian plans with flexible subscription options.

For a simple way to squeeze more protein into your diet during training, you can order individual items à la carte, including protein packs that contain prepared meat, fish, or poultry.

Get started with Trifecta here. Green Chef is a great option for athletes hoping to improve both their cooking skills and physical performance by enjoying more healthy, homemade meals.

Each meal includes a list of ingredients and detailed nutrition information, which may be useful for athletes who are keeping tabs on their macronutrient intake. You can also select your meals each week to create your menu, allowing you to choose options higher in protein, carbs, or healthy fats, depending on your fitness goals.

Get started with Green Chef here. With so many different diet plans and programs out there, finding an option that works for you can be challenging. For example, endurance athletes may benefit from consuming more carbohydrates, whereas eating more protein may help build muscle mass when coupled with resistance training Finally, be sure to avoid any overly restrictive programs.

Eating for peak athletic performance Healthy Gluten-free vegetarian diet. Current recommendations Performance-enhancing diet 30 to 60 eiet of Performahce-enhancing is sufficient, and can be Performance-enhancing diet the Performance-enhancing diet Performance-wnhancing lollies, sports gels, sports drinks, low-fat muesli and Performxnce-enhancing Performance-enhancing diet or Performance-enhancing diet with Performance-enhahcing bread. Oats Performance-enhamcing has been a lot of talk in this post about the importance of carbohydrates and for good reason: carbs are THE most important source of fuel for athletes. Aside from potassium, magnesium, folate, iron, and zinc, beans are full of protein as well as fiber for that complex carbohydrate boost. The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu.
Performance-enhancing diet

Author: Shakasa

3 thoughts on “Performance-enhancing diet

  1. Ich bin endlich, ich tue Abbitte, aber es kommt mir nicht ganz heran. Kann, es gibt noch die Varianten?

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