Helpful Tip:
Grind the seeds just before use and sprinkle them over yogurt, salads, or toss them with the night’s cottage cheese.
7. Red fruits: antioxidant protection
Blueberries, strawberries, and blackberries contain anthocyanins that reduce oxidative stress, protecting muscle cells from age-related deterioration or physical activity.
Recommendation:
Include a daily serving, especially after exercise or as a snack between meals.
General tips and recommendations
Consistency before intensity: No intense training is necessary. A regular diet with these foods already makes a difference.
Adequate hydration: Drinking enough water improves nutrient absorption
