Let’s suppose you don’t have time to be constantly preparing and cooking your meals. But, on the other hand, you know you should be careful of what you consume, especially if you’re an endurance sport’s athlete which is constantly challenging him/herself to the limits. The right diet is definitely the first, most important component of your athletic performance and health.
Being a professional athlete, means you are constantly spending many hours a week training and getting fit. Overconsuming and overusing your muscles and bones is an expected outcome when trying to build a better you.
Choosing a healthy and well-balanced diet is something everyone should do. However, when it comes to the case of a sport’s endurance athlete, there are a few adjustments to make and additional foods to be added on a daily basis in order to allow your overworked body to be able work properly and fuel your energy sources. Most importantly, these diet adjustments will allow your body to fully recover afterwards.
Knowing how harsh can long and grueling training sessions be when being an endurance sport’s athlete, should also make you aware of the importance of including certain foods on your daily diet. Did you know that endurance sport’s athlete suffer the free radical damage around 200 times more than regular people?
Find below a list of some of the best foods to include into your daily diet if you’re an endurance sport’s athlete. These foods have proven-benefits when it comes to recovering and replenishing your organism after a long session of training.
Cherries
Did you know that cherries are the fruits with the highest amount of antioxidants on earth? They are packed especially in a type of antioxidant called anthocyanis. Everyone knows antioxidants fight free radicals and strongly decrease the chances for any tumor growth. Cherries on the other hand, along with high levels of antioxidants, have many other enzymes and components that when being together, give a big help in your athletic performance. Endurance athletes that don’t forget to add cherry juice into their diet, have significantly lower chances to develop risky muscle injuries. Also, cherry juice has proved to have the ability to keep the energy levels high. They also reduce muscle soreness.
Banana
Perfect for a pre and post-race snack, bananas have high levels of carbs. One single, large banana contains around 30 grams of carbs and 0 grams of fat. Most importantly, when it comes to their contribution in the athletic field, bananas protect their position on this list by the high level of potassium they have. A single banana has around 400mg of potassium. This means, they do not only provide you a great source of energy, but, they also protect and repair your muscles.
Salmon (preferably wild)
Since salmon is a great source of omega 3 essential fatty acids, it makes sure your heart stays strong and healthy. One of the most important benefits omega-3 fatty acids bring to your body is making your blood vessels be more elastic and also, your nervous system more functional and efficient. These main benefits result in the improvement of many other body functionalities that are crucial for athletes to perform better and be more resistant.
Walnuts
In terms of antioxidants and omega-3 fatty acids, walnuts definitely deserve the first place. They are also super rich in fiber, vitamin E and many types of minerals. Walnuts are also one of the greatest sources of carbs. Being a nutrient-dense food, walnuts will keep you full for a long time. They will provide you with some essential nutrients to keep your system working efficiently for longer.
Oatmeal
Since oatmeal is extremely high in fiber; it guarantees you long-lasting energy levels throughout the day. Athletes consuming oatmeal on daily basis, have around 30 percent less chances to suffer from sored and damaged muscles than the ones that don’t include this wonder-making food into their daily meals. When consumed early in the morning, before the training session, oatmeal will keep your full for longer. Eventually, you’ll feel less exhausted and hungry during the workout period.
