Super Foods for Athletes
Written by Leah Perrier, RD of HealthCastle.com
Published in Jun 2006; Updated in Jun 2007
Working out regularly is one of the best ways to keep your body in peak condition. But working out on an empty stomach – or worse, a stomach full of junk food – can lead to less than optimal results. Feed your body regularly with the following super foods to provide optimal fuel for your workouts... and see the biggest rewards!
Top 5 Super Foods for Athletes
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!
Quick & Healthy: Consider fish a healthy fast food that can be a beneficial addition to your meal in just 10-15 minutes by poaching, baking, grilling or microwaving it with your favorite herb. Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.
(Source: http://www.healthcastle.com/sports_super_foods_athletes.shtml)
Interesting enough there is another list of superfoods
5 Superfoods You Should Add To Your Diet
by Caleb Lee on August 28, 2009
Superfoods Give You Super Powers!
The term “super foods” has been all over the news. But what are superfoods and how can they help you?
Super foods are categorized as those foods that provide a wealth of nutrients to your body. Each food provides more than their fair share of vitamins, minerals, antioxidants, fiber and other substances in one package. While there are many super foods on the market for you to try, these five are ones that you won’t want to pass on.
1. Broccoli
Broccoli is the tops when it comes to providing a bevy of nutrients. Broccoli has been shown to reduce cancerous tumor production. It contains antioxidants called polyphenols which help reduce heart disease, cancer and boosts immunity. Broccoli is also part of what’s known as the cruciferous veggie family — it’ll help clear excess estrogen out of your body (A problem facing virtually every person in the modern, industrialized world).
2. Salmon
This is not just any salmon but wild caught salmon. Grain fed salmon is hot these days because it is supposed to be healthier, but wild salmon contains more of the nutrients that your body needs. Salmon is a fatty cold water fish but it’s all good fats. Omega-3 fatty acids are fats that you want more of in your diet. They are known to lower cholesterol and the risk of heart disease … fight inflammation … and have many other healthy benefits!
3. Blueberries
This super food has been mentioned on many lists. Blueberries are so popular because they’re readily available and packed with antioxidants. Antioxidants are substances in the body that fight the damage of free radicals. They help prevent certain cancers, reduce the signs of aging, boost immunity and improve overall health. Blueberries contain an antioxidant substance called anthocyanin which gives them their deep color. You can get a healthy dose of fiber and vitamin C from blueberries. Plus, you can add them to virtually anything!
4. Yogurt
You may or may not like the taste, but yogurt contains live cultures that help to regulate the digestive system. As you know, many diseases and ailments arise from the digestive tract getting out of balance. Yogurt contains useful good bacteria. These bacteria are probiotic substances because they provide nutrition for intestinal bacteria so that more are produced to protect the digestive system. You definitely want to eat yogurt after you’ve been on antibiotics or any other medicine that kills ALL the bacteria in your stomach because it’ll help the “good guys” come back.
5. Avocado
Research shows avocados rank highest in the following phytochemicals and nutrients among the 20 most frequently consumed fruits (yes, crazily enough, avocados are fruits!):
Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.
Vitamin E — a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.
Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.
Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.
Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
Magnesium – helps produce energy and is important for muscle contraction and relaxation.
Fiber – lowers cholesterol, good for digestion, blood sugar levels, etc