Fruit athleted Vegetable Superfkods in Relation to Risk of Ischemic Stroke. Of course, Vitamins C and E both Superfoods for athletes antioxidant Superofods and aid in muscle recovery among athletes. One study examined 91 obese patients and split them into four groups. Berries are a great choice any time of day. We saw this idea in a bodybuilding forum too and we were pretty skeptical at first.

Superfoods for athletes -

They taste great added to salads. Other sources of Omega 3: Salmon fillets or canned salmon canned with the bones means you also get extra Vitamin D , mackerel, canned tuna, trout, anchovies, herring.

These cruciferous vegetables part of the cabbage, broccoli and cauliflower family are high in fibre and Vitamins C and K. Vitamin K is a key component in bone health and helps our blood clot. You need vitamin C for the growth and repair of tissues, wound healing, and the repair and maintenance of bones.

Antioxidants block some of the damage caused by free radicals created during exercise. The build up of free radicals over time may contribute to the aging process and the development of health conditions such as cancer, heart disease, and arthritis.

Sweet potatoes are a great source of beta-carotene, an antioxidant that gives them their orange hue. Sweet potatoes are another very cost effective food that is incredibly versatile. You can mash them, use a spiralizer to make them into noodles, bake them whole in the oven or microwave, turn them into fries, or cook and add to smoothies and pancakes.

Beans are packed with fibre, and provide a good source of both carbohydrates and protein. They are low in fat and can help manage cholesterol, keep our digestive system healthy and manage weight. Aim for variety here — black beans, red and white kidney beans, chickpeas, adzuki beans, lentils.

They are very cost effective and you can use them in a number of ways — salads, pasta sauce, pureed into muffins or soups. If you choose canned, choose no added salt.

They contain a powerful antioxidant called anthocyanin. This has anti-inflammatory properties that can help you repair muscle damage after a workout.

Roast them, shred them into salads, or add cooked beets to smoothies. Fibre keeps us regular and keeps us feeling full, so if you are trying to manage your weight you want to make sure you are getting enough fibre.

Barley is another slow digesting source of carbohydrate like sweet potatoes, so it provides a long acting source of energy. It is also a good source of selenium, another powerful antioxidant.

You can cook barely like you would cook rice or quinoa. Add it to salads, stirfrys and soups. Other alternatives include other whole grains like brown and wild rice, quinoa, millet, faro, steel cut oats.

Of all the nuts and seeds, pumpkin seeds are the one most rich in iron. Iron is a component of hemoglobin, and transports oxygen from our lungs to working muscles.

Certain athletes may be more prone to having low iron, in particular marathon runners with your feet constantly pounding the pavement can damage red blood cells and endurance athletes you can actually lose iron from heavy sweat losses.

There are heme sources from animals and non-heme sources from plants. Iron from plants is not as well absorbed, but Vitamin C can improve this. Pumpkin seeds are also a source of healthy unsaturated fat and fibre.

Sprinkle on salads, oatmeal and yogurt or add to trail mix. Cottage cheese is very high in protein 15g per ½ cup. The unique quality about cottage cheese is that the protein it contains is mostly casein, not whey.

Casein is a slow digesting protein unlike whey which is very quickly absorbed and great post workout. The benefit of casein is that when eaten before bed, it can aid in building lean muscle because it can limit the amount of muscle breakdown that happens overnight when we sleep.

I love it mixed with fruit, but you can add it to smoothies, stir into pasta or eat plain. Pineapple contains the enzyme bromelin, which can aid in muscle recovery so its great to include as part of your recovery meals and snacks. Add to stirfrys, salads, smoothies and diced in cottage cheese.

Watermelon is another great recovery food. The very high water content means it can also contribute to rehydration post workout. Kefir fun fact: actually pronounced Kuh-Fear not Kiefer as in Suthlerland is milk that has been fermented, so it is very rich probiotics, the good bacteria for our gut.

The consistency is somewhere between milk and yogurt with a taste similar to sour cream. That may not have sounded too appetizing and it is an acquired taste, but replacing your glass of milk with kefir will give you all the same nutrients, plus 1 billion little healthy bacteria to keep your immune system healthy and gut happy.

You can also use it in smoothies or mix with some cereal and fruit. This vegetable is a rich source of prebiotics.

Prebiotics are a nondigestible carbohydrate that feed the good bacteria in our gut. We want to eat foods to flourish the good bacteria!

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.

Click here for a complete list of iron rich 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.

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.

Click here to look for other high-protein foods. Add canned salmon to your sandwich or salad for a nutrient dense recovery meal. By taklo July 31st, Articles , Health , Nutrition No Comments ». Your email address will not be published. com Consultation hours Monday, Thursday and Saturday 9am — 2pm Tuesday, Wednesday and Friday 9am — 6pm Follow.

View Larger Map. Contact US Contact US. About Chiropractic Our Philosophy Diversified Technique Services Custom Orthotics What to Expect Our Team FAQ Blog. Oatmeal Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream.

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