Super Foods for Sports
Adding Super Foods to your diet is an effective way to increase energy, promote good health and aid recovery from hard training. Here are some foods you should include in your diet:
Bananas are great as a pre and post workout snack, containing potassium, magnesium and vitamin B6. They contain carbohydrates, help maintain low blood sugar, regulate digestion and re-fuel your body with electrolytes after exercise. Vitamin B6 in bananas acts as an anti-inflammatory agent
Quinoa is high in both carbohydrates and protein. It is great for vegetarians as it contains 10% of your daily iron needs in one serving. Iron is needed for the production of hemoglobin in your red blood cells. Runners tend to lose more iron due to the foot striking the ground (which breaks down red blood cells). If your iron level are low, your running performance is likely to suffer. Quinoa can be used in many dishes, or in salads.
Strawberries contain Vitamin C and anthocyanins – antioxidant flavonoids which help fight inflammation and repair the muscles.
Oatmeal is high in complex carbohydrates, it contains Vitamin B and is rich in minerals and antioxidants. It is a good source of protein and has a low glycemic index, which provides a sustained release of energy into the bloodstream. Oatmeal helps lower cholesterol and keeps you full for longer.
Spirulina is a great multivitamin, it’s natural and increases energy and endurance. It boosts your immune system, maintains stable blood glucose concentrations and may also help reduce the risk of cancer.
Spirulina contains about 70% Protein (contains all 8 essential amino acids) and this protein is readily digested and absorbed. It is low in fat and contains large amounts of beta-carotene (Vit A), Vitamins C, D, E and B group vitamins, iron, chlorophyll, phytochemicals and essential fatty acids.
Spirulina powder can be added to smoothie’s or yogurts or you can take them in tablet form.
Walnuts and Almonds
Walnuts and almonds are a great source of protein and fiber for runners and contain a high Omega 3 fatty acid content, Antioxidant Vitamin E and anti-inflammatory nutrients which are good for bone health.
Sweet potatoes are high in carbohydrates, contain vitamins, minerals and antioxidants which help remove free radicals from your body, all of what runners need.
Salmon is high in protein and essential Omega-3 fatty acids which helps to reduce inflammation in the body and it contains vitamins B12 and B6