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Super Foods for Athletes
Amy Miracle, MS, MA, RD
Registered Dietitian & Exercise Physiologist
First of all, what is a super food? Generally, super foods are those foods that contain a high amount of phytochemicals and antioxidents. These components can positively impact overall health and improve performance. Eating super foods can add variety to your diet and possibly fend off disease. Here is a list of super foods that you can incorporate into your diet and improve your training.
Yogurt
Yogurt is a good source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? Yogurt is also rich in Vitamin B12, this super food helps athletes prevent fatigue.
Blueberries (and other berries)
Berries are filled with antioxidants. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Berries also contain Vitamin C to support your immune system, and are a source of carbohydrates and fiber to help sustain your energy and keep you training and competing.
Salmon
Salmon is a source of high-quality protein, iron, and Vitamin B12. It also contains omega 3 fatty acids. Omega 3 fatty acids may contribute to the reduced risk of heart disease and may have anti-inflammatory effects, protecting against conditions such as arthritis. Most people should eat at least two servings a week of fatty fish.
Soy milk, tofu, and other soy foods
Isoflavones are compounds found in some plant products and are similar to estrogen. Isoflavones from soy products act as an antioxidant. It may be worth trying these products to avoid or minimize cholesterol medication. Substituting them for red or fatty meat and full-fat milk can be part of cancer-preventing diet.
Red wine
Polyphenols found in red wine act as antioxidants and moderate drinking - two drinks a day for men, one for women - is apparently good for the heart. But given the risks, don’t start drinking just for that benefit.
Dark chocolate
Dark chocolate contains polyphenols that have been claimed to enhance heart health. Feel free to enjoy this treat occasionally, but due to its saturated fat, sugar, and calories eating dark chocolate may lessen any health benefit.
Be careful to not focus on a single food item
We have learned from various research studies that consuming a single phytochemical or antioxidant fails to reduce negative health risks. Nutrients tend to work collectively, focusing on any single nutrient or food item may create nutritional imbalances that do more harm than good.
If you have questions, feel free to contact Amy at amymiracle@aol.com .
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