What are superfoods?
The more and more popular term “superfoods” denotes food products that contain loads of vitamins, minerals and nutrients. These can be vegetables, fruit and fish, but also spices. Including them in your diet is a natural way to give your body a set of valuable substances that are particularly important for physically active individuals.
This food is also:
- a healthier alternative to supplements in tablets, which often contain harmful additives and fillers;
- a way to diversify and spice up your daily menu.
Which superfoods should athletes use?
All superfoods are good for your health. Moreover, they are frequently a source of antioxidants that inhibit the development of free radicals and slow ageing processes. Sometimes they are called “natural antibiotics”.
Below, there’s a list of superfoods that are the most useful for athletes.
- Wild salmon
According to the food pyramid from 2022 for adults, the diet of people eating animal products should include fish at least twice a week. Salmon, which is rich in omega-3 acids, is an ideal choice for athletes. As research proves, these acids help prevent inflammation in the body, reduce the risk of heart diseases and lower blood pressure [2].
Salmon is also a brilliant source of protein; it supports muscle building and contains B vitamins, which are important for athletes.
- Almonds
Almonds make up a snack that you can easily take with you literally anywhere. As research shows, almonds are the only nuts that have a slight but significant impact on lowering both mean body mass and fat mass [3].
Almonds are filling and do not cause hunger attacks, but even reduce hunger. When consumed regularly (not more than a handful a day), almonds significantly increase the level of unsaturated fats, protein, fibre, magnesium and alpha-tocopherol in the body, and reduce trans fats, animal protein, cholesterol, sodium and sugar [4].
See HERE for a recipe for homemade almond butter.
- Oat flakes
It is a very well-studied product. Oat flakes have a direct influence on the reduction of oxidative stress after physical activity [5]. What is oxidative stress?
As stated by the National Centre for Nutrition Education: “It is a condition whereby the balance between oxidants, i.e. free radicals, and antioxidants in the body is disturbed” [6]. This can lead to cell damage, and in extreme cases even to faster ageing, atherosclerosis, stroke or cancer.
Where does oxidative stress come from during workouts? It is a consequence of using more oxygen. Don’t worry, this doesn’t mean that exercise equals the risk of getting, for example, atherosclerosis. This is only something worth remembering when you exercise very intensively. In that case, make sure to include products that will support your body on multiple levels. Oat flakes are one of such products.
Scientists have demonstrated that oat may enhance the antioxidant capacity (especially in women) [7] and reduce inflammation in the body. Oat flakes are also a source of vitamins: A, E and beta-carotene. They do not cause an abrupt rise in blood sugar levels and help prevent diabetes. When eaten alone or with natural added ingredients, they keep you energetic and full for a long time. It’s a good idea to prepare them with almonds, fruit (especially those referred to as “superfruits“) and plant milk.
Check out “3 ideas for an oatmeal full of flavour” HERE.
- Beet juice
Modest, ordinary beet juice is a product that will work wonders in physically active people, mainly because of nitric oxide contained in it. It dilates blood vessels, thus increasing blood flow to muscle fibres. This will in turn increase performance during exercises, particularly intensive, interval workouts. According to research, muscle capacity increased by 5% with regular consumption of beet juice [8].
Moreover, beet juice has a positive impact on the general physical performance and reduces muscle damage. It is also a valuable source of vitamins and minerals, for instance B vitamins and iron.
Make sure to check HERE how beet greens are also a a real superfood for every athlete.
- Dark chocolate
Research proves that dark chocolate has the same properties in terms of nitric oxide as beet juice described above [9]. Furthermore, the compounds contained in dark chocolate eliminate muscle microinjuries, while elements, such as copper, zinc, chromium, magnesium and iron, increase the level of energy. It’s very important to check the amount of cocoa paste when buying a bar of dark chocolate. It should be at least 60% and be mentioned as high on the list of ingredients as possible.
- Yerba mate
It is abundant in purine alkaloids, especially caffeine. This means that it’s an excellent stimulant. The caffeine content in a cup of yerba mate is comparable to that in a cup of coffee and equals approximately 80 mg. Yerba mate is also a source of vitamins: C, B1, B2 and B6.
It has been proven in research that yerba mate alleviates physical and mental tiredness, boosts memory and concentration, improves reaction time and alertness, and eases negative effects of stress [10].
You can read more about another green superfood – spirulina – HERE.
Which of the products described above do you eat at least several times a month? Researchers advice that the more you train, the more you should focus on appropriate diet and products that do not cause a rapid rise of blood sugar levels (products with low IG) and that increase energy, have an impact on your performance, deliver essential nutrients and vitamins, and additionally improve your mood. If you don’t know how to compose such a diet, make sure to talk to your dietician or doctor.
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References:
[1] Economos CD, Bortz SS, Nelson ME. Nutritional practices of elite athletes. Practical recommendations. Sports Med. 1993 Dec;16(6):381-99. doi: 10.2165/00007256-199316060-00004. PMID: 8303140.
[2] Ritz PP, Rogers MB, Zabinsky JS, Hedrick VE, Rockwell JA, Rimer EG, Kostelnik SB, Hulver MW, Rockwell MS. Dietary and Biological Assessment of the Omega-3 Status of Collegiate Athletes: A Cross-Sectional Analysis. PLoS One. 2020 Apr 29;15(4):e0228834. doi: 10.1371/journal.pone.0228834. PMID: 32348305; PMCID: PMC7190167.
[3] [4] Dreher ML. A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota. Nutrients. 2021 Jun 8;13(6):1968. doi: 10.3390/nu13061968. PMID: 34201139; PMCID: PMC8229803.
[5] [7] Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D. Acute Effects of Oatmeal on Exercise-Induced Reactive Oxygen Species Production Following High-Intensity Interval Training in Women: A Randomized Controlled Trial. Antioxidants (Basel). 2020 Dec 22;10(1):3. doi: 10.3390/antiox10010003. PMID: 33375059; PMCID: PMC7822041.
[6] Aktywność fizyczna a stres oksydacyjny, https://ncez.pzh.gov.pl/aktywnosc-fizyczna/aktywnosc-fizyczna-a-stres-oksydacyjny/, dostęp: 09.01.2023.
[8] Coggan, A. R., Baranauskas, M. N., Hinrichs, R. J., Liu, Z., & Carter, S. J. (2021). Effect of dietary nitrate on human muscle power: A systematic review and individual participant data meta-analysis. Journal of the International Society of Sports Nutrition, 18(1), 1-12.
[9] Eating dark chocolate as a daily snack could help boost athletic performance, https://www.sciencedaily.com/releases/2016/04/160419120151.htm, dostęp: 09.01.2023.
[10] Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J. Yerba Mate-A Long but Current History. Nutrients. 2021 Oct 21;13(11):3706. doi: 10.3390/nu13113706. PMID: 34835962; PMCID: PMC8622869.