Being an athlete, you must be aware of the importance of sports nutrition. After all, diet is important to maximize your potential in terms of performance. No matter how intense your training is, or how much skilled you are, if you are not fuelled with the right food, your body might not reach its real potential.
Here I am going to share some superfoods for athletes that can improve athletic performance as well as burn fat, and help you stay in the best shape of your life. Moreover, these superfoods will play important role in muscle recovery, muscle building, and an overall boost of energy levels.
Chia:
In the Mayan language, Chia means strength. According to historians, Maya people consumed chia regularly. Maybe it was a secret of their strength.
In fact, these seeds have more calcium than milk, more antioxidants than blueberries, more iron than spinach, more fiber than oats, more protein than any vegetable, and more potassium than bananas. Above all, they have a high content of Omega 3 fatty acids that give these seeds anti-inflammatory properties, very useful in the treatment of joint pain or injuries.
Pure cocoa:
We all know (and consume) chocolate. Pure cocoa actually has more intense properties and flavors than chocolate as such. In fact, it is a tremendously energetic food that, therefore, restores our strength in moments of physical and mental fatigue. Including pure cocoa in your breakfast will give you the energy to start the day right. Keep in mind that a chocolate bar for breakfast does not serve as a dose of cocoa.
Mango:
Mango has all the properties to be in an athlete’s diet. It is very low in calories although it has great nutritional contributions. One mango gives you all the vitamin C a person needs per day, almost half of the vitamins A and E needed, and a quarter of the fiber required. It is high in iron and potassium and is also terrific.
Coconut:
Coconut is packed with many health benefits since it is a fruit very rich in iron and potassium and therefore affects the mineralization of the bones. It is also a very energetic fruit as it contains fatty acids that are beneficial for health.
One of its most common uses in the world of sports is in the form of coconut water. This isotonic drink has very beneficial qualities, such as its anti-inflammatory, rehydration, or resistance-enhancing capabilities. It is a natural energy drink.
Dragon Fruit:
Also known as pitaya, dragon fruit tastes like kiwi or melon and its interior is white or red depending on the variety. Dragon fruit is a great stimulator of the immune system due to its high content of vitamin C, fiber, iron, calcium, and phosphorus. It is almost all water (90%) and, therefore, its caloric intake is low (about 40 calories).
It can be added to your yogurt, juices, smoothies, or desserts.
Blueberries:
Blueberries are another superfood for an active athlete. In fact, its antioxidants fight oxidative stress, since its extract reduces cell damage induced by the intensity of exercise.
Raisins:
If you are one of those who need your daily portion of nuts, we recommend that you include raisins in it. They belong to that group although they have fewer calories than most. What they do provide are carbohydrates, so their energy intake is high. In addition, they have a high content of fiber and potassium. Be careful, they speed up digestion.
Avocado:
Avocado is considered one of the “superfoods”. It is the richest fruit in Vitamin E. In addition, it can control high cholesterol. Avocado is packed with healthy fats, fiber, and essential nutrients. Those high-quality proteins are very important in the muscle building and recovery process. Besides, it is a wildcard food, since it can be easily combined and consumed raw or cooked.
Quinoa:
Quinoa seeds have a high protein value, vitamins C, E as well as a lot of fiber. For vegetarians, for example, its consumption is essential, since it compensates for the lack of nutrients of animal origin. Quinoa is a perfect food to get a quick energy intake. It also helps in building muscle and recovering after a hard workout. And if not, tell the Mayans.
Aloe vera:
Aloe vera is known for health and skincare. And it is also suitable for consumption, and, in fact, very beneficial for health. It reduces cholesterol and triglycerides, relieves joint and muscle pain, increases life span, etc. But this plant stands out for its anti-inflammatory properties. You can include it in your juices or smoothies to heal inflammation and protect your joints.
Goji berries:
This wild fruit is a small medicinal pill. It is a nutritious food rich in antioxidants which will help us, especially if we are sick (such as a cold). They help eliminate fatigue and muscle aches and control blood pressure levels. Interestingly, they also affect the improvement of insomnia and the quality of sleep.
Oats:
Oats are the perfect combination of carbohydrates and proteins and also have valuable minerals, vitamins, and functional nutrients.
Oats have significant amounts of potassium, an important mineral for maintaining electrolyte balance in the body that can be affected by sweat after exertion. In addition, it has magnesium, calcium, and phosphorus, all of them essential for the athlete’s muscles and their neuromuscular system to function properly.
Sweet potato:
The sweet potato is the secret food of athletes. What differentiates this sweet potato is its high content of carbohydrates, which are key in the muscle-building phase. It has properties similar to potatoes, rice, pasta, or bread due to its carbohydrate level. Despite that, this is a high glycemic level, so it makes you burn fat faster. Its antioxidant characteristics facilitate this task by purifying the body. Who was going to say it with that ridiculous name?
Salmon:
If you are an athlete, you cannot miss out on a portion of fish in your diet. Salmon is one of the richest fish in Omega 3. It prevents the risk of cardiovascular diseases and some types of cancer. In addition, it will help you fight stress and cholesterol.
It is highly recommended for athletes, for its prevention of inflammation and the strengthening of muscles. Its fresh consumption is recommended preferably since smoked salmon contains a higher sodium (salt) content.
