Oatmeal - Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy. Quick & Healthy: Mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating.
Yogurt - Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue.Quick & Healthy: Sweeten plain yogurt with your favorite fruit and top with nuts and seeds for a quick snack before or after your workout.
Blueberries - This miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game. Quick & Healthy: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.Sweet Potatoes
Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain 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. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout.Quick & Healthy: Bake, grill or microwave these nutritious super foods. My favorite way to prepare them is by making sweet potato fries. To do this, cut them in to thin slices, place on a baking sheet, drizzle with a little bit of olive oil and garlic and roast them in the oven.
Salmon - Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It's no wonder salmon and other fatty fish have been touted as super foods!Healthy Diet
Physical activity causes the body to use a lot of energy. To maintain proper fuel levels, athletes must eat foods that are high in fiber, protein, calcium, vitamins, minerals, iron and complex carbohydrates to maintain peak physical conditioning.
Championship Breakfast - A breakfast that includes a glass of orange juice, along with single servings of oatmeal and blueberries, will provide a balanced amount of nutrients necessary to maintain energy levels. An 8 oz glass of orange juice provides an excellent source of potassium and vitamin C. A single serving of oatmeal contains whole grains that are rich in fiber and heart healthy. Oatmeal provides extended energy by removing fat and cholesterol from the bloodstream. Blueberries contain antioxidants that reduce the oxidation damage free radicals cause to cells during periods of physical activity. Blueberries support healthy blood pressure and are rich in vitamin C and fiber. Blackberries, strawberries and blackberries can be substituted for blueberries.
Lunch Hour - Lunch time options are numerous, but a lunch that consists of peanut butter, fresh fruit and yogurt will positively affect an athlete's overall health. A serving of peanut butter spread across two slices of bread will prove very beneficial. Peanut butter is a great source of protein, vitamins and minerals. It's also a great way to reduce the risk of heart disease. A cup of yogurt can provide a delicious, calcium rich snack that is rich in vitamin B12, which aids in muscle metabolism. Fresh fruit is a great way to round up the lunch hour; suggested fruits include single servings of apples, strawberries, oranges or bananas.
Dinner Choices - Healthy fuel choices for dinner can be found in lean cuts of red meat and protein-rich poultry. However, fish is arguably the best choice for an athlete. Fish contains essential omega -3 fatty acids that promote healthy hearts and support circulation. Vegetables and carbohydrates are also an essential part of the dinner menu. Dark green leafy vegetables provide essential vitamins and minerals to muscles. Sweet potatoes round out the dinner by providing beta carotene, vitamins C and E and iron. A meal consisting of a serving of grilled or baked salmon, baked sweet potatoes and steamed cabbage will provide athletes with the necessary vitamins and minerals needed to keep them competitive.
Water - Water should be the beverage of choice for every meal. Water is as important as food to ensuring an athlete's overall ability to compete and stay healthy. Water intake should vary depending on your height and weight. However, it is recommended that everyone drink at least eight 8 oz glasses of water per day.
Helpful Tips - Nuts are also an excellent source of grain and they also aid in improving circulation.Avoid overloading on carbohydrates and caffeine.The best fuel for muscles are carbohydrates -- either simple sugars (such as naturally occurring sugars in fruits and juices) or complex carbohydrates (the starches in whole grain products, rice, cereal, oatmeal and other plant foods). These carbohydrates provide not only energy but also important vitamins and minerals.
You store only carbohydrates - not protein or fats - in your muscles in the form of sugar called glycogen. During hard exercise, you burn this glycogen for energy. When you deplete your glycogen stores, as can happen during repeated days of hard training and a low carbohydrate diet, you feel overwhelmingly exhausted. Eating high carbohydrate foods (cereal, pancakes, bread, fruit, vegetables, potato, pasta) on a daily basis can help you train harder and compete better.
Eating lots of sweets and sugary foods for "quick energy" before you exercise may hurt your performance. Here’s why: after you eat any kind of concentrated sugar (soft drinks, candy, donuts, etc.) your body secretes insulin, a hormone that carries sugar from your blood into the muscles. Exercise, like insulin, also helps carry sugar into the muscles. The combined effect of insulin with exercise can cause your blood sugar to drop abnormally low. You may experience hypoglycemia (low blood sugar) and feel light, shaky, tired and uncoordinated.
If you are hungry, droopy and craving a quick energy boost prior to exercise, you don’t have to eat sugar for energy. A simple snack of crackers, fruit or bread can perk you up!
You should eat carbohydrate-rich foods and fluids within 1 to 2 hours after hard exercise to replace the glycogen that you burned off. Muscles are most receptive to refueling at this time. A simple post-exercise refueler might be fruit juice - a rich source of not only fluids and carbohydrates but also potassium and vitamins.
Remember that only carbohydrates quickly refuel your muscles and prepare you for tomorrow’s workout. So resist the greasy burger and fries for your post completion meal; choose instead carbohydrate rich thick crust pizza with cheese and veggie toppings or a baked potato with veggie toppings and a glass of fruit juice.
