Best Foods, All Athletes Should Eat

Food is the fuel of your body. An well-balanced diet helps an athlete to perform best. Without it endurance, strength and overall performance will be down. If you want to get best result of your workout and athletic capabilities, you should give your diet most priority in your daily life.

As your body puts out energy through exercise and training, you should replenish lost nutrients, which can be done with proper food you choose. Here are some good example of foods, you should definitely try if you want to boost your endurance , being an athlete.

OATMEAL:

Oatmeal is compact with soluble fiber content, is high in complex carbohydrates, is an excellent source of protein and has a low glycemic index, which provides a sustained release of energy into the bloodstream-imperative for runners. It keeps you fuller for long time. Oatmeal offers your body a regular supply of Vitamin B and is rich in minerals and antioxidants. It's globally appreciated for maintaining the good level of cholesterol in the body and is known as one of the most nourishing foods for the body, especially for athletes.

CHERRIES:

Cherries are antioxidant-rich fruit and provide a wide range of health benefits, as well as performance and quick recovery benefits for athletes. Research has shown that runners who used to take cherry juice, twice a day for seven days a week, had less muscle pain after a long-distance run. The post-exercise benefits are wonderful because of the fruit’s natural anti-inflammatory components.

KALE:

Kale is a member of the cabbage family and contains high levels of Vitamins: A,K, B6 ,Calcium and Iron. It’s an antioxidant rich vegetable that helps to regulate the body’s inflammatory process. Kale also contains carotenoids and flavonoids, two powerful antioxidants that protect cells from free radicals that cause oxidative stress, as well as a high fiber content that helps lower cholesterol.

MILK:

It is seemed that good old-fashioned milk is still number one when it comes to athletes. Milk is fully loaded with Carbohydrates and Protein, which makes it an ideal post exercise muscle recovery beverage for endurance athletes. When Carbohydrates and Protein are consumed together, muscle tissues are repaired at a faster rate than if consumed separately.

BANANAS:

Bananas are one of the best pre- and post-workout snacks. Loaded with potassium and Vitamin B6, bananas help maintain low blood sugar, regulate digestion and re-stock your body with lost electrolytes after any sort of physical exertion. Vitamin B6 in bananas acts as an anti-inflammatory agent that helps ward of cardiovascular disease.

CHIA SEEDS:

Chia seeds are a nutrient dense  food that contains a high amount of fiber, and are loaded with Calcium, Iron and Protein. They also contain a high amount of Omega-3 fatty acids and hydrophilic properties, which means that the seeds have the ability to absorb more than twelve times their weight in water, thus allowing prolonged hydration. The seeds help in retaining moisture and regulate the body’s absorption of nutrients.

WALNUTS:

Walnuts are a plant-based protein, rich in fiber, vitamin-b and antioxidants, such as vitamin E. They contain the most Omega-3 fatty acids than any other nut and the anti-inflammatory nutrients are great for bone health, which is extremely needed for the athletes. Walnuts have also been shown to lower the bad cholesterol, are beneficial for a healthy heart and make a great healthy and energizing snack on the go.

SWEET POTATOES:

Sweet potatoes are a starchy vegetables, rich in vitamin A and C, which are both powerful antioxidants that work in removing free radicals from your body. They help lower blood pressure and are a powerful food for athletes because of its high vitamin and mineral content. The potassium , iron ,manganese and copper are all minerals that many athletes lack. Manganese and copper are both crucial in healthy muscle function.

SALMON FISH:

This oily fish is one of the most nutrient dense proteins, full of essential Omega-3 fatty acids, vitamins B12 an B6. Salmon can reduce inflammation in our bodies through it’s high content of Omega-3’s , which is valuable for athletes. Salmon is known as the king of fish because of it’s high  protein. A regular consumption of this food has decreases the risk of numerous cardiovascular problems, such as heart attack, stroke and high blood pressure. The antioxidant in salmon, selenium, is beneficial in cardiovascular protection.

WHEY PROTEIN:

Whey protein isolate is the purest form of whey protein and is a complete protein that contains all of the essential amino acids. It’s absorbed quickly into the body. It does not contain any fat or cholesterol. The protein and amino acids are essential in muscle re-building, especially after a exhaustive workout or race. For athletes, it’s a great fast recovery method because it helps prevent muscle breakdown and is the fastest digestion protein.