Athletes make exceptional demands on their bodies, and therefore require exceptional fuel for optimal performance. Many athletes are overloaded with conflicting advice about what they should eat and when. The huge amount of conflicting information and complex rules can make an athlete’s diet unnecessarily complicated. It leads to insufficient fuel for their needs. So, what are the best foods for athletes performance?
To keep it simple, we reveal some of the top-performing superfoods that have an incredible ratio of nutrition to calories. This helps athletes to get peak performance while keeping it simple in the kitchen.
1. Eggs
Eggs are an exceptional source of protein, with more than 6 grams in the average egg. More importantly, eggs are a high-quality protein that contains all 9 essential amino acids, and 4 non-essential but beneficial amino acids. This means that eggs contain protein in a pattern and structure that makes it highly absorbent to the human body.
An egg also contains healthy saturated and omega-3 fats. It is also loaded with critical nutrients like lutein, b-complex vitamins, and carotenoids.
2. Sweet Potato
Sweet potatoes have healthy complex carbohydrates for lasting energy, and are an excellent source of fiber. Just one cup of sweet potatoes has nearly 4 times the US RDA of vitamin A. They are also rich in vitamins C and B6. Sweet potatoes are also loaded with necessary minerals like iron, copper, magnesium, and potassium, while being naturally low in calories.
Athletes in particular should note that sweet potatoes are rich in electrolytes that are vital to recovery after exertion.
3. Pasta
Pasta almost contains no fat if you consume it on its own. But for most people, that is not realistic as most people prefer sauce with their pasta!However, there is less than 1 gram of fat per 3 ½ ounces of pasta and contains about 2 grams of protein. It also contains a lot of magnesium, vitamin B6, and copper.
4. Tuna
Canned tuna packed in water is an excellent superfood for an endurance athlete. It is simple, portable, and loaded with high-quality proteins, while being naturally low in calories. Tuna is also rich in B vitamins which are essential for energy, and loaded with electrolytes like magnesium, selenium, and potassium. It is also a good source of omega-3 fatty acids, essential for cardiovascular health.
Canned albacore has the highest levels of omega-3s, and is healthier than the skipjack tuna sold as “light” tuna.
5. Bananas
Bananas are rich in complex carbohydrates for lasting energy, and are naturally sweet and delicious. They also contain good amounts of potassium, vitamin B6, vitamin C, iron, and magnesium. Bananas are rich in fiber, which balances the plant sugars and evens out blood sugar. Bananas are packed with nutrients and low in calories, making them an excellent superfood for athletes in all sports.
6. Beans
They are a good source of protein. They contain almost zero fat and about 25% protein. Beans also contains high amounts of potassium, B12, B6, magnesium, iron, and calcium. Since they digest quite slowly, they are a great source of Low-GI carbohydrates.
If you are looking to boost your energy levels, beans can give you a steady amount of energy.
7. Broccoli
Broccoli is one of the most nutritious vegetables in the world, with an incredible array of necessary vitamins and minerals. Per 3 ½ ounce serving, broccoli contains about 30 calories, 5 grams of carbohydrates, 1 gram of fat, and 3 grams of protein. It also contains calcium, vitamin C, vitamin B6, potassium, manganese,and beta-carotene. It is loaded with anti-oxidants and compounds that actually help prevent cancer.
When cut, broccoli releases phenethyl-ITC that has been shown to kill cancer cells in the laboratory. To get the most nutrition, chop broccoli into halves or quarters. Let it sit for 5 minutes before lightly broiling or steaming. Avoid overcooking broccoli which could kill off valuable vitamins.
This superfood is fast, simple, natural, power packed and one of the best foods for athletes performance. It delivers everything an athlete needs for lasting health and superior performance.
8. Turkey Breast
A turkey breast is considered as the leanest meat (if you exclude the skin). Per 3 ½ ounce serving, you will get 1 gram of fat, and 30 grams of protein. Turkey can be broiled, roasted, or sautéed.
9. Oatmeal
Oatmeal is a massive source of complex carbohydrate. It contains twice more protein than brown rice and wheat. It has a low-fat count which is than less 2 grams per serving. Oatmeal also contains large amounts of copper, zinc, folacin, manganese, and iron.
10. Carrots
Carrots contain high counts of sugar, but it still beats artificial sugar found in processed foods. They are great for improving eyesight because they contain a lot of vitamin A which improves the functioning of the retina. They do not contain a lot of fat. Although they have a small amount of protein, they do contain a lot of vitamin C, carbohydrates, and potassium.
