Whether you run marathons or competitions, or just play sports in your spare time, your diet plays a key role in rebuilding your muscles and body. Here is a list of 13 healthy foods for athletes. The list contains foods that help the muscles and body recover after a workout and foods that provide the necessary energy for long transitions.
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13 Healthy foods for Athletes
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1. Banana
Bananas are full of good carbohydrates, they are also a good source of vitamin B6 and are important for protein metabolism. Remember that athletes need to consume more protein during and after training. The good thing about bananas is that you can eat them before, during or after a workout. You can eat them alone, in smoothies or freeze them and process them into rich ice cream. The average banana contains about 105 calories.
2. Cherries
Cherries are one of the richest fruits in antioxidants and offer many health benefits. A study showed that runners who consumed cherry juice twice a day for 7 days had strikingly less muscle pain after a long run. The benefits of post-workout recovery are amazing due to the natural anti-inflammatory ingredients contained in the fruit. According to a study by the University of Michigan, a diet that includes regular consumption of cherries reduces total weight, body fat and inflammation, which protects you from heart disease.
3. Carrot
Another great snack is the carrot, which has a low calorie content but is very filling. They contain carotene and vitamin A, which promote good vision and strong immune function. You can consume them just before bedtime or before meals so as not to overeat. The average carrot contains between 30-40 calories.
4. Milk
Despite the many types of milk that exist (soy, rice, almond, etc.), the most common fresh milk remains the most useful for athletes. Full of carbohydrates and protein, milk is an ideal post-workout drink. When you consume carbohydrates and protein together, muscle fibers recover faster than if you consume them separately.
5. Chocolate Milk
If you need extra energy, then chocolate milk is the perfect drink. It is full of carbohydrates, proteins and B vitamins and is extremely tasty. A study by the University of Indiana found that cyclists who consumed chocolate milk in addition to sports drinks performed significantly better and had more energy. We recommend drinking milk in the first 2 hours after a workout or transition. Then you have increased blood flow to the muscles and the greatest capacity to replace muscle glycogen.
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6. Walnuts
You’ve probably already heard of the many beneficial properties of walnuts Walnuts are a plant-based protein, rich in fiber, vitamins B and E and antioxidants. They contain the most omega-3 fatty acids of all nuts and many anti-inflammatory nutrients that support bone health. Studies show that walnuts lower cholesterol, are good for heart health and are a great healthy and energetic snack on the go.
7. Yogurt
Yogurt is another food that athletes should always have on hand. It is a good source of calcium, protein, potassium and probiotics. It is also low in fat and good in carbohydrates. You can consume it at any time, many runners claim that it is a super digestible breakfast before the race, despite the protein content.
8. Hummus
The hummus, a mixture of chickpeas and sesame seeds, is a very filling food. It contains a good amount of protein, fiber, vitamin B6 and folic acid. You can accompany it with wholemeal crackers and it is always a better alternative to french fries or any type of highly processed salty breakfast. By consuming 3 tablespoons of hummus, with eight whole grain crackers, you will move 280 calories.
9. Prunes
Prunes do not contain fat and are full of carbohydrates. They are also an excellent source of fiber and potassium. Eating foods rich in potassium helps reduce high blood pressure. You can eat prunes all day, the only thing to keep in mind is to not do it just before any sporting event, as they can act as a laxative. Five prunes contain 100 calories.
10. Sweet potatoes
Sweet potatoes are starchy vegetables rich in oxidants and vitamins A and C. They help remove free radicals from the body, lower blood pressure and are an ideal food for athletes. Sweet potatoes contain potassium, iron and minerals that athletes need to maintain good muscle function.
11. Oatmeal
What could be better than starting your day with a healthy breakfast? Oatmeal is high in fiber and complex carbohydrates. They are a good source of protein and have a low glycemic index, which ensures long-term release of energy. This way they keep you feel full for longer. Also, oatmeal is rich in Vitamin B, minerals and antioxidants and keeps your cholesterol levels normal.
12. Salmon
Salmon is definitely one of the most useful foods. Full of protein, omega-3 fatty acids, and vitamins B12 and B6, salmon helps reduce post-workout inflammation in the body and aids recovery. Regular consumption of this fish reduces the risk of heart attack, stroke and high blood pressure. Salmon contains the antioxidant selenium, which protects the heart from cardiovascular disease.
13. Vegetable or Fruit drink
There are thousands of combinations, but in general they consist of green leafy vegetables, fruits and vegetable. Their nutritional content depends on the ingredients, in general they are a good source of vitamins C and A, potassium, fiber and calcium. You can consume them for breakfast, before running or after training. On hot days, after an intense workout, we crave something super refreshing. The fruit juices are a good option in these cases. Instead of buying a brand, you can make juice at home with the fruits you like the most and freeze them. This way you will always have a healthy and delicious breakfast on hand.
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