Athletes need a lot of strength and power of endurance for performing well in sports like running and marathon. Most people believe that eating a high carb diet like bread and pasta can give them physical energy. This is not true. The fact is that athletes need a healthy diet consisting of foods that give energy. The workout can put strain on your body. You need foods that help in recovering from the strain of exercise. Some foods help in improving the health and performance of athletes. Following are the top 12 super foods for athletes.
Goji berries have high amounts of carotenoids, which help in improving the energy levels of athletes. The berries contain some other nutrients and antioxidants. It is a rich source of Vitamin C, protein and minerals.
Blueberries are other berries with antioxidants. The berries are very good for athletes and sportsmen. It helps in improving the health of heart and brain. You should eat wild blueberries. The berry has anti-inflammatory properties.
Strawberry is a fruit with high Vitamin C content. It contains anthocyanin, a nutrient that can play an important role in repairing muscles after intense exercise and running. It helps in fighting inflammation also.
Chia seeds improve the energy and endurance of athletes. It helps in curing inflammation also. The seeds contain omega 3 fats, which are good for the brain and mood. It contains some other essential nutrients. Chia seeds help the body in absorbing nutrients.
Banana is a super fruit that contains a high amount of nutrients like potassium. The fruit helps in replacing loss of electrolytes after doing exercises. You can eat the fruit before and after workouts. The fruit contains Vitamin B, which helps in curing inflammation. You should eat banana after running a race.
Orange is another great fruit for athletes. The citrus fruit contains huge amounts of Vitamin C, which is very important for treating muscle soreness in people who do running. Athletes should include oranges in their diet.
Nuts like almonds and walnuts are very good for athletes. It contains protein and monounsaturated fats, which are beneficial for people who do workouts and running. You should eat unsalted nuts without roasting them. Cashewnuts and Brazil nuts provide a lot of energy. The nuts help in curing inflammation because they have anti-inflammatory properties. Take nuts in moderate amounts.
Oatmeal is a rich source of fiber and healthy nutrients like protein, minerals and complex carbohydrates. The food is very good for people who do running. It helps in giving energy due to its low glycemic index. Oatmeal has Vitamin B, which is good for runners.
Athletes should include dairy foods like yogurt in their diet. Yogurt contains calcium, a nutrient required for improving the health of bones. Dairy foods help in preventing osteoporosis. Yogurt contains good bacteria, which improve the health. Always choose plain yogurt.
Coconut water contains natural electrolytes, which help in hydrating the body. The drink provides instant energy to sportsmen, athletes and people who do workout. Coconut water helps in replacing the loss of fluid caused by sweating after a physical exercise. The drink also contains carbohydrates, which help in recovering from strenuous activity.
Legumes And Lentils
Legumes and lentils contain complex carbohydrates. It contains fiber and protein also. Lentils provide a lot of energy to athletes and people who do workouts. You can eat kidney beans and chickpeas.
Wild salmon is an excellent super food for athletes who are non-vegetarian. The fatty fish contains many nutrients like protein and Iron. The fish cures inflammation due to omega 3 fats present in it. Eating salmon can help in curing muscle soreness after doing running. Avoid farm-raised salmon, as it does not have omega 3 fats.