Many people do eat well, but the number that don’t take care of their bodies
with good nutrition is quite alarming. As an athlete, You
do not need to maximize your performance with quality nutrition, you will also maximize
your health by adding years to your life.
Below is a list of super foods for athletes. These foods contain all the necessary nutrients that the body needs.
Spinach
This is one vegetable that contains a synergy of nutrients and phytonutrients for optimal health. Spinach contains carotenoids such as beta-carotene and zeaxanthin, along with the anti-oxidants and glutathione. In addition, it also contains alpha-lipoc acid, which helps control blood sugar. The nutrients in this vegetable have been demonstrated in research to lower your risk of macular degeneration, lower homocysteine levels, neural tube defects in pregnant women, and most cancers. Add it to your salad, include it in your omelet, add it 2-3 minutes before you finish cooking a piece of chicken or turkey.
Cruciferous Vegetables (Broccoli and Cabbage)
Parents have always encouraged or maybe tried to force children to eat their broccoli. They were absolutely right. A study at John Hopkins University demonstrated broccoli consumption prevented the development of tumors by 60% and reduced the size of tumors that did develop by 75%. It is an excellent source of vitamins C and K and a good source of folate and vitamin A. Most importantly, it contains more polyphenols than most if not all vegetables and possesses anti-inflammatory properties to minimize arthritis, muscle soreness, muscle damage, and chronic pain.
Omega 3 Eggs
A recent study in the American Journal of Clinical Nutrition indicated eggs boost HDL (good cholesterol) and large particle LDL (this is good). Choose eggs rich in omega 3 fatty acids. Eggs pack a variety of nutrients from B12, riboflavin, selenium, phosphorus, and most importantly, protein. Actually, eggs rank the highest on the protein digestibility and amino acid score chart, indicating all protein from eggs is absorbed. They are an excellent source of the branched chain amino acid, leucine, the most important amino acid for signaling protein synthesis (muscle repair).
Sweet Potato
This is one of the most versatile starchy vegetables to use in the cooking process, as you could offer it as a pie, soup, fries, chips, pancakes, and many other recipes. This nutrient-dense super food contains more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of vitamin C and one of the only fat-free sources of vitamin E. Of course, vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. In addition, they are an excellent source of iron, which is important in oxygen production for athletes during a workout.
Shiitake Mushrooms
Mushrooms contain essential amino acids, a variety of vitamins, and zinc, but what’s unique about shiitake mushrooms are their anti-cancer and anti-viral properties. This significantly boost the immune system. Lentinan stimulates the production of The lymphocytes and natural killer cells providing defense from free radicals and toxins to the immune system. You might ask how this relates to athletics. A healthier athlete is a more productive athlete. If mushrooms are your least favorite vegetable, hide them in your omelet or take 1000 mg of shiitake mushroom extract.
Walnuts
Walnuts are a rich source of omega-3 fatty acids (alpha linoleic acid), which act as an anti-inflammatory agent. They’re also high in plant sterols, which reduce cholesterol. In addition, walnuts are an excellent source of the amino acid arginine, which acts as a vasodilator for the blood vessels which keep them smooth by improving blood flow. They’re also the nut with the highest anti-oxidant status and are rich in copper and magnesium.
Berries
Choose berries with the most intense colors—blackberries, raspberries, blueberries—because they have more of those phytochemicals and protective substances," she says. Toss them into a smoothie, add them to your morning cereal, or just eat them by the handful. Aim to eat berries (and other fruits) from across the color spectrum, Lewin adds, to ensure that you're getting a wide variety of antioxidants and nutrients.
Beans
Beans may not be the protein powerhouse that steak or poultry is. A cup of black beans has about 114 calories and 7 grams of protein, versus 168 calories and 33 grams of protein for 4 ounces of skinless chicken breast. But unlike animal protein, beans have no saturated fat and are also a good source of fiber, which can help keep you feeling fuller for longer.
Banana
At about 100 calories a piece, bananas are a great source of easy-to-digest sugar and natural electrolytes. This might not be as convenient as bars or gels, but they're a good option for people who are looking for a natural, less-processed alternative that basically does the same thing. One medium banana contains 422 mg of potassium, which your body needs to regulate fluids and prevent muscle cramps and spasms. Because you sweat out potassium during physical activity, it's important to replenish as soon as possible.
Salmon
Oily fish, like salmon and mackerel are good sources of lean protein and omega-3 fatty acids, the help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease. Wild salmon generally contains fewer cancer-causing chemical contaminants than the farmed variety, but it can be expensive or hard to find at your grocery store. Most experts agree that eating seafood twice a week is a good amount to reap anti-inflammatory benefits.Stick to this fish instead of pills:
Below is a list of super foods for athletes. These foods contain all the necessary nutrients that the body needs.
Spinach
This is one vegetable that contains a synergy of nutrients and phytonutrients for optimal health. Spinach contains carotenoids such as beta-carotene and zeaxanthin, along with the anti-oxidants and glutathione. In addition, it also contains alpha-lipoc acid, which helps control blood sugar. The nutrients in this vegetable have been demonstrated in research to lower your risk of macular degeneration, lower homocysteine levels, neural tube defects in pregnant women, and most cancers. Add it to your salad, include it in your omelet, add it 2-3 minutes before you finish cooking a piece of chicken or turkey.
Cruciferous Vegetables (Broccoli and Cabbage)
Parents have always encouraged or maybe tried to force children to eat their broccoli. They were absolutely right. A study at John Hopkins University demonstrated broccoli consumption prevented the development of tumors by 60% and reduced the size of tumors that did develop by 75%. It is an excellent source of vitamins C and K and a good source of folate and vitamin A. Most importantly, it contains more polyphenols than most if not all vegetables and possesses anti-inflammatory properties to minimize arthritis, muscle soreness, muscle damage, and chronic pain.
Omega 3 Eggs
A recent study in the American Journal of Clinical Nutrition indicated eggs boost HDL (good cholesterol) and large particle LDL (this is good). Choose eggs rich in omega 3 fatty acids. Eggs pack a variety of nutrients from B12, riboflavin, selenium, phosphorus, and most importantly, protein. Actually, eggs rank the highest on the protein digestibility and amino acid score chart, indicating all protein from eggs is absorbed. They are an excellent source of the branched chain amino acid, leucine, the most important amino acid for signaling protein synthesis (muscle repair).
Sweet Potato
This is one of the most versatile starchy vegetables to use in the cooking process, as you could offer it as a pie, soup, fries, chips, pancakes, and many other recipes. This nutrient-dense super food contains more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of vitamin C and one of the only fat-free sources of vitamin E. Of course, vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. In addition, they are an excellent source of iron, which is important in oxygen production for athletes during a workout.
Shiitake Mushrooms
Mushrooms contain essential amino acids, a variety of vitamins, and zinc, but what’s unique about shiitake mushrooms are their anti-cancer and anti-viral properties. This significantly boost the immune system. Lentinan stimulates the production of The lymphocytes and natural killer cells providing defense from free radicals and toxins to the immune system. You might ask how this relates to athletics. A healthier athlete is a more productive athlete. If mushrooms are your least favorite vegetable, hide them in your omelet or take 1000 mg of shiitake mushroom extract.
Walnuts
Walnuts are a rich source of omega-3 fatty acids (alpha linoleic acid), which act as an anti-inflammatory agent. They’re also high in plant sterols, which reduce cholesterol. In addition, walnuts are an excellent source of the amino acid arginine, which acts as a vasodilator for the blood vessels which keep them smooth by improving blood flow. They’re also the nut with the highest anti-oxidant status and are rich in copper and magnesium.
Berries
Choose berries with the most intense colors—blackberries, raspberries, blueberries—because they have more of those phytochemicals and protective substances," she says. Toss them into a smoothie, add them to your morning cereal, or just eat them by the handful. Aim to eat berries (and other fruits) from across the color spectrum, Lewin adds, to ensure that you're getting a wide variety of antioxidants and nutrients.
Beans
Beans may not be the protein powerhouse that steak or poultry is. A cup of black beans has about 114 calories and 7 grams of protein, versus 168 calories and 33 grams of protein for 4 ounces of skinless chicken breast. But unlike animal protein, beans have no saturated fat and are also a good source of fiber, which can help keep you feeling fuller for longer.
Banana
At about 100 calories a piece, bananas are a great source of easy-to-digest sugar and natural electrolytes. This might not be as convenient as bars or gels, but they're a good option for people who are looking for a natural, less-processed alternative that basically does the same thing. One medium banana contains 422 mg of potassium, which your body needs to regulate fluids and prevent muscle cramps and spasms. Because you sweat out potassium during physical activity, it's important to replenish as soon as possible.
Salmon
Oily fish, like salmon and mackerel are good sources of lean protein and omega-3 fatty acids, the help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease. Wild salmon generally contains fewer cancer-causing chemical contaminants than the farmed variety, but it can be expensive or hard to find at your grocery store. Most experts agree that eating seafood twice a week is a good amount to reap anti-inflammatory benefits.Stick to this fish instead of pills:
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