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supplements for runner


Energy supplement can enhance your performance by boosting the levels of your energy. Mostly athletes and runners use these products to have the more strength for improved endurance during their exercises.

For the best results, runners and athletes are advised to combine a healthy diet, workout, rest and supplements to rejuvenate their health. Although there are very many products on the market that claim to strengthen your muscles, it is advisable to check the ingredients before taking any supplement.

This article is aimed at informing you of the best supplements for runners and which ones would best work for you whether you are a serious marathoner or someone who jogs a few kilometers per week to stay fit. These supplements includes:

#1.  Multivitamins


During periods of vigorous training, which long distance running or sprinting is involved, our bodies will require nutrients to supply it with the necessary nutrients. The multivitamins will play a significant role in ensuring that the body has the necessary nutrients and vitamins to keep going.

The multivitamins will also keep our immune healthy and act as an insurance against gaps that may exist in our diets, either because one does not enjoy particular types of foods or accidental omission.

#2.  Whey protein

whey protein

Whey protein is a rich source of all amino acids that are needed for muscle recovery and growth. Research show that whey protein helps in building lean muscle as well as increasing strength.

Although the product has many advantages in our body, athletes and runners should take it to supplement is to access the casein and soy protein as well as protein from solid foods.

This supplement has the protein in ready form, making it easy to be absorbed. If you run for run for long distance, this supplement is very useful to help you recover.

#3.  Creatine


Most people think that Creatine is a nutritional supplement that is meant for only bodybuilders, strength athletes and people who light weights in the gym. This is obviously because of the proven results that creatine has regarding power, strength and muscle gains.

Creatine also helps the runners to build powerful muscles easily. It is a great supplement for a sprinter, long distance, and short distance runners.

#4.  Fish oils

One proven benefit of omega 3 fatty acids in fish oil is that it helps to reduce muscle soreness and increase lean body mass. The fish oils also ensure that you have healthy cell walls as well as better immune functioning.

One great benefit of the omega 3 fatty acids supplement is that they are readily available on foods such shrimp, salmon, walnut, and flaxseeds. If you cannot access these foods, you can opt to get supplements that contain the omega 3 fatty acids.

#5.  Nitric oxide

Athletes and runners need a lot of strength and endurance; this can be easily provided by the nitric oxide supplement. This supplement will strengthen not only your working muscles but also revitalizes your immune system.

Additionally, the nitric oxide supplement can increase muscle mass. Most bodybuilders, athletes, and runners take this supplement to enhance their overall performance. Another benefit of this supplement is that it also prevents various deadly diseases such as cancer, heart attacks, and diabetes. The nitric oxide supplement also helps in wound healing.

#6.  Magnesium

Magnesium is also essential for runners as a supplement because about eight percent of the population have a deficiency in this mineral. Magnesium helps in muscle contraction and relaxation. It also aids in the absorption of calcium to promote robust and healthy bones.

Additionally, this supplement also supports a healthy immune system as it maintains healthy blood pleasure and an excellent in preventing cardiovascular disease.

#7.  Iron

iron benefits

Iron is also another important supplement that runners and athletes should take. Iron helps to motivate the runners and athletes for workouts that are more vigorous. It provides them with the necessary energy to keep them going. Iron also supports the immune support of the runner.

Besides these supplements, the runners and athletes need to have healthy diets to provide them with the energy they require for their daily training. Proper shoes will also help them to have the necessary leg support to enable them to have a comfortable running experience. Insoles for plantar fasciitiswill also enhance their leg comfort and prevent common issues associated with running such as the plantar fasciitis which is a condition that affects the heels of the runner due to excessive training.

Author Bio :
Emily is the founder of GoAheadRunner, where she and her associates blog contain 
articles to provide everything a runner needs, whether you are a seasoned pro or 
an absolute beginner. The blog provides information on latest training, running 
gears and supplements and much more!

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making bbq chicken


Easy BBQ Chicken Recipe That you Love to Cook

Everybody loves Barbecue Chicken. BBQ Chicken are chickens that are grilled, barbecue and smoked. Globally there are different methods of cooking and preparation techniques, which differs from country to country. grilling chicken on the grill and bbq chicken recipe for oven is famous. BBQ Meat is one of the most popular dishes around the world.


Ingredients :

  • 1 (3 1/2-pound) chicken, cut into 8 pieces
  • Salt and freshly ground black pepper
  • 2 cups bottled sauce or Easy BBQ Sauce, recipe follows

Total Time: 40 min | Prep: 15 min | Cook: 25 min

Directions :

Prepare a medium-hot grill or preheat the broiler. If using the broiler, line a rimmed baking sheet with aluminum foil.

Season the chicken with pepper and salt, to taste. Put the chicken on the grill or, if broiling, put it on the prepared baking sheet. Broil or Grill, 4 inches from the heat, turning once, for 10 minutes per side.

Put 1/2 of the BBQ sauce in a small bowl, for drizzling and serving. Reserve.
Baste the chicken with the remaining sauce and grill or broil for 5 minutes more. Transfer the chicken to a serving platter, drizzle with some of the reserved sauce, and serve with lime wedges and the remaining reserved sauce.

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diet recipes

Diet Food Recipes – Cut Calories to Lose Weight

Lose weight is not an easy or quick process. However, with a few diet tricks, you can still work your way around, and shed those extra calories within a short period. The advantage of using this method is that you lose weight in a healthy way.

Eating lots of fiber, protein and healthy carbs will boost your metabolism, while keeping you satisfied for longer periods. This means that you will avoid those regular snacks or junk food that you normally take in between meals.

If you follow these recipes religiously, you will start seeing results in a few months. 

Healthy Food Recipes To Lose Weight

#1.  Broccoli and Feta Omelet

This is an easy breakfast recipe that can be prepared in less than 15 minutes. It is high in soluble fiber, which leaves you full, satisfied and energized all day long. The broccoli in the recipe provides the fiber. The good news is that each serving of this recipe contains less than 30 calories.

broccoli omelet recipe

On the other hand, the eggs are loaded with proteins. This helps to curb appetite, while staving off those late-morning cravings, which lead people to consume junk food. When served with toast, this easy meal can last you the entire day.

#2.  Spiced Green Tea Smoothie

One of the most recommended fat burning foods is green tea. It achieves this through EGCG, which is a metabolism boosting compound. According to research, drinking four glasses of green tea per day can help to shed an average of 6 pounds, within a period of 8 weeks.

If you are tired of drinking hot green tea, then the smoothie is the perfect alternative. The tea has been flavored with lemon, cayenne spices, together with agave nectar, to provide all the nutritional requirements, while leaving you satisfied.

#3.  Chocolate Dipped Banana Bites

If you are looking for a healthy dessert that will keep calories to a minimum, this recipe is the perfect one. You just microwave and a knife and you are set to go. Bananas contain a rich source of a healthy carbohydrate together with a resistant starch, letting you eat less and burn more calories.

If you are heading out to the gym and you want to minimize your carbohydrates intake, a banana will be a good option. It is easy to digest, giving you the energy and stamina, needed to go through the workout session. Additionally, the semisweet chocolate present in this recipe contains healthy fats, which increase your metabolism.

#4.  Banana and Almond Butter Toast

This is a tasty and simple morning meal, with an average of 3 healthy and low-calorie foods for breakfast. The whole grain bread together with the bananas are rich in resistant starch, which helps in boosting metabolism.

On the other hand, the almond butter provides healthy monosaturated fats together with a hunger-curbing protein. One slice of this healthy toast contains fewer than 250 calories but it will keep you full and satisfied, until lunch time.

#5.  Banana and Honey Grapefruit

If you want to maintain your slim physique or you just want to trim down, a tropical fruit salad should always be part of your daily menu. It can be consumed as a side dish during brunch or served as the main meal during breakfast. According to studies, grapefruits have been identified as some of the most powerful when it comes to weight loss.

This is attributed to its high effect on insulin, a hormone that regulates fat storage in the body. Additionally, grapefruit is also very satisfying and filling. It has a very high water concentration. More than 90% of its weight is composed of water. You can use some of the best juicers on the market to extract the banana smoothie, and then mix it with grapefruit.

#6.  Herb Hummus and White Bean

If you are tired of the bland hummus available at the supermarket, then you can prepare yours in less than fifteen minutes in your own kitchen. Hummus is rich in fiber. To prepare this meal, you just need four recipes, which are olive oil, lemon, chives and white beans.

White beans also contain a high concentration of resistant starch. When combined with raw vegetables like broccoli, you will be giving your body more fiber, as well as fat burning resistant starch. Ensure that you use the right pots and pans to prepare this great meal.

#7.  Middle Eastern Rice Salad

This dish takes less than twenty minutes, from start to finish. It can be consumed as the main meal or even as a side dish. It is rich in nutritious ingredients as well as highly potent in fat burning. You just need to prepare half a cup of these beans and you will be giving your body enough fiber and protein, to keep you filled up, without adding unnecessary calories and fat.

#8.  Quinoa

Quinoa is one of the most popular foods in the world today, among health and fitness enthusiasts. The main reason behind its popularity is that it is rich in protein and fiber. This is the perfect combination for those individuals who want to keep their metabolism high and stay energized throughout the day.


This dish should then be rounded off with black beans fragrant spices and fresh veggies, to make it satisfying while keeping fiber levels to a maximum. It can be taken as a side dish during dinner or the main meal during lunch.

#9.  Curried Egg Salad Sandwich

Eggs are ideal for dieters. They keep you feeling full for longer hours, while providing your body with the right balance of nutrients. Additionally, eggs are low in calories and tasty. This salad gives you a great means of incorporating eggs to your lunchtime meal, instead of taking those foods with high calorific value.

The eggs are then combined with low-fat Greek yoghurt instead of mayo, while the curry powder contains numerous antioxidants. You can also prepare a fruit parfait with Greek yoghurt, which will help you lose some extra pounds. The Greek yoghurt parfait provides a healthy combination of slimming protein and fiber.

Bottom Line 

Healthy recipes can provide a delicious means of losing weight. You don’t have to go through those rigorous regimes of eating foods that you don’t like or even starving yourself. With the above recipes, you can diet in a good way, while keeping your body weight at manageable and healthy levels.

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loaded deviled eggs


How To Make yummy Deviled Eggs – Simple and Delicious Stuffed Eggs

Serving Appetizer to guest with some new style is always appreciatable. This loaded deviled eggs are great for the job! They’re very simple to make and it will make you blush! Enjoy the recipe 🙂


15 Min

15 Min

Ingredients :

  • 12 large eggs, hard-boiled, cooled and halved
  • 6 slices bacon, cooked and crumbled
  • 2 teaspoons fresh chives
  • 2 tablespoons Dijon mustard
  • 2 1/2 teaspoons white vinegar
  • salt and pepper to taste
  • 2 tablespoons finely shredded sharp cheddar cheese
  • 1/4 teaspoon garlic powder
  • 1/4 cup + 1 tablespoon sour cream (more or less) paprika

Instructions :

  • Remove egg yolks from egg halves and place in a mixing bowl. Add in bacon, chives, vinegar, mustard, cheese, garlic powder, salt and pepper.
  • Add the sour cream last and use more as needed to reach desired smoothness.
  • Spoon yolk mixture back into egg halves. The bulk will have grown substantially, so pile it high. Sprinkle paprika on the tops of the eggs.

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best tattoo 2017

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Top 2017 Tattoo Trends  Tattoos have evolved extremely since the day they were first practiced. Tattoo artists try to express their creativity through the wonderful...