As an athlete, at any level, from high school to the top tier of elite sports, you should be very particular about what you take into your system because what you get out of your body is a direct reflection of what you put into it. The kind of food an athlete takes in has a lot of effect in regards to his or her fitness. High performing athletes understand this and that’s why they take their nutrition very serious.
“Fitness and stamina starts in the kitchen”. This is a saying very often used, and today we’re going to share with you the kinds of foods you should eat and some of those you should totally avoid.
Eat more 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. “Oatmeal is a great source of carbohydrate energy for athletes, plus it’s high in fibre, which keeps you full longer and helps maintain glucose levels,” says Pritchett. “[Plus it’s] 100 percent whole grain, which may reduce the risk of heart disease.”
Avoid white bread
White bread, rice, and breads are not ideal for athletes because they are stripped of their nutrients and fibre. White flour is what’s usually used to make white bread and it is made from stripping the fibre, wheat germ, and essential B vitamins from the wheat kernel leaving a highly processed food product which when consumed, raises insulin levels and contributes to dips in energy and weight gain. Try sticking to whole-grain products because white flour products won’t give you lasting energy.
Stick to Olive and Coconut Oil
If you’ve never cooked with Olive or Coconut oil before, now’s the time to start. Olive oil is a great choice because its monounsaturated fat has anti-inflammatory benefits for athletes, who put a lot of stress on their bodies.
On the other hand, coconut oil is packed with medium chain triglyceride, which can power you through those last gruelling minutes of a practice session or game.
Chew on nuts
Nuts are nutrient dense in overall calories and good for athletes with caloric needs. Kate Patton, RD, who works with the Cleveland Indians on one of her interviews said that nuts have unsaturated fat that aids fight inflammation, protein to support recovery, fibre to help maintain energy levels, and vitamins and minerals to support all the physiological functions they play a role in. Some examples of monounsaturated fat include peanuts, pecans and walnuts.
Totally avoid Alcohol if possible
Alcohol inhibits your physical fitness in a number of ways. Too much booze slows muscle recovery, impairs motor skills, and decreases strength and sprint performance. Alcohol is also a diuretic, and stimulates dehydration. If you must have some alcohol, you shouldn’t exceed a glass or two a day.
Bananas and Oranges: best fruits for an Athlete
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.
Oranges are another athlete-friendly food that comes pre-wrapped. They are rich in vitamin C to help with healing and boost the immune system. They’re also juicy and refreshing, which makes them a great snack at halftime and you could get yourself a Banana or Orange Smoothie, instead of fruit drinks.
What you feed your system with has a remarkable effect on your sports performance, so being selective with your health is something every athlete should do.
Getting a fitness trainer is a good idea to help you exercise safely and effectively, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:
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