The market is flooded with foods and supplements marketed toward fitness fanatics—if you use the term “food” loosely, that is. From energy gels to protein powders to meal-replacement bars, you can find something packaged and processed (and usually, quite pricy) for every type of athlete, whether you’re an endurance runner or a power lifter.
Eating for athletic performance, however, shouldn’t just take place after the gym or right before a big event. It’s something you should be conscious of at every meal and every snack, say sports nutritionists Barbara Lewin and Jill Pluhar, and your strategy should involve more whole foods and natural nutrition than the factory-manufactured kind. Here, 10 of their favorite eats for athletes, and tips on how to make the most of their nutritional benefits.
1. Beets
Beets are one of the healthiest natural foods in the grocery store. Not only do they provide you with a full dose of antioxidants and anti-inflammatory agents, they’re also great for detoxifying the body. The betalain pigments found in beets can help in the neutralization and removal of toxins that can make us feel drained or ill.
In essence, beets are the perfect food for an athlete. Beets are especially ideal for anyone who’s constantly putting their body to the test and who needs to rebuild muscle quickly and efficiently.
2. Chia seeds
The very same ones from your childhood chia pet, these little seeds are rich in omega-3s, antioxidants and fiber, as well as calcium, phosphorus, magnesium, manganese, copper, iron, and zinc among many others. Chia seeds form a gel when added to water inside or outside of the body, therefore, they slow digestion and provide a steady stream of energy to sustain a long game or outing.
3. Lemons
While regular exercise tends to balance out our body’s pH (remember that cancer and other illnesses tend to survive in acidic conditions), excessive exercise, like that many athletes endure, can promote an acidic state as well. Although lemons are acidic outside of the body, inside of the body they actually help neutralize this exercise induced acidic state.
4. Oatmeal
This breakfast staple can also be tossed into protein shakes to kick up the carb and calorie count if you’re looking to pack on weight. Just make sure to opt for steel-cut—instant oats have a glycemic index of 83, compared to 55 for the “average” oat. This means that the instant option is more likely to cause an insulin spike, which will cause you to store all those carbs as flab.
Oatmeal is a great source of carbohydrate energy for athletes, plus it’s high in fiber, which keeps you full longer and helps maintain glucose levels.
5. Bananas
Bananas are extremely convenient for busy athletes—portable and encased in biodegradable wrappers. They also deliver a potent dose of good nutrition. Bananas are an excellent source of potassium, an electrolyte that gets lost in sweat and helps maintain low blood pressure. Bananas are also a good source of carbs to fuel the muscles, and they taste great with chocolate milk and/or peanut butter, which are other good sports foods.
6.Salmon
Salmon is, quite simply, one of healthiest forms of meat you can consume. Not only is it packed with protein, but it’s also an amazing source of omega-3 fatty acids, which have been shown to help with protein synthesis. In addition, omega-3 fatty acids have anti-inflammatory properties that can optimize cellular functionality. Overall, salmon is a great way to get your protein fill. Just be sure to acquire wild or organically farmed fish, which doesn’t have the pesticides and fungicides used by many salmon farms.
7. Yogurt
Yogurt, especially the kind packed with probiotics, can be a very effective way of helping control weight. Several studies, including this one from the Dairy Council, state that the consuming probiotics can improve gastrointestinal health and increase energy. Probiotic yogurt is also known for reducing athlete recovery times and helping maintain an overall healthy digestive system. Yogurt is great on its own, but it can also be added to sauces, soups, and smoothies. It’s a great source of protein and will keep you feeling full longer than many other food items.
8. Nuts and Nut Butter
Because they’re a natural combination of protein and healthy fats, nuts (and nut products) are a staple in many athletes’ diets. They’re also easy to digest, and can help balance your blood sugar when paired with carbs. If you were to eat a bagel all by itself, it would turn to sugar pretty quickly and you’d use up all of that energy right away. But if you put some peanut butter or almond butter on that bagel, the protein and fat can help sustain those carbs over a longer period of time, in a non-invasive way that doesn’t upset your stomach.
9. Tuna
Tuna, another food with a PCDAAS of 1, is only slightly more difficult to prepare than a protein shake, especially if you buy the canned stuff. Mix it with avocado and spread it on whole wheat bread for an easy, healthy lunch, or pull it and toss it with a salad.
10. Pasta
Protein may be important for building muscle, but carbohydrates are still the single most important component of an athlete’s diet. Our bodies burn carbs as fuel. We can also burn fat or protein, but we have to convert them into carbs first, which is more work for the body. So what kind of carbs should you eat? Most of the time, whole-grain varieties are best. They have more fiber and, usually, less added sugar than their refined white counterparts. The night before a big competition, though, switch to the simple stuff—plain pasta with red sauce at a pre-race pasta party, for example. Fiber takes a while to get through your system and it can contribute to gastrointestinal distress, so reducing it before a big athletic event can help things run more smoothly.
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