Top Ten Foods For Athletic Performance

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Eating for athletic performance shouldn't just take place after the gym or prior to a major competition. Rather, it's something you should be conscious of throughout every snack and every meal! Whether you're an endurance runner or power lifter, here are 10 foods that will improve performance!

Vegetables:

They provide a great source of fiber, antioxidants, vitamins and minerals and in my opinion, are one of the healthiest forms of carbs. Many phytochemicals located within vegetables fight various forms of cancers and diseases! Load up on leafy greens, cruciferous vegetables (broccoli, cauliflower, bok choy, watercress and cabbage), garlic, scallions, etc.

Lean Poultry:

Skinless turkey and chicken breasts are a very high quality, yet low fat source of protein. Poultry contains one of the highest amounts of valine, one of the three BCAA’s essential for building muscle.

Quinoa:

This carbohydrate is a great choice, being that it is gluten-free and high in fiber! This grain is particularly high in protein and can help stabilize blood sugar.

Lean Red Meat:

As with anything it is a smart idea to choose organic and grass-fed meats. With that said, lean red meat is a great source of protein, loaded with creatine and is necessary for anyone wanting to build muscle! Top choices are; buffalo meat, round roast, top round roast, lean ground beef and top sirloin steak.

Coconut Oil:

Coconut oil is predominately a saturated fat, however; unlike most animal-based saturated fats, this plant-based saturated fat can’t be readily stored in the body, so it’s burned as energy instead.

Seeds & Nuts:

Nuts and seeds are a healthy form of protein and fat (omega-3). Stick with raw or dry-roasted seeds and nuts rather than the kind that are treated, cooked in oil and heavily salted!

Fish Oil:

Best known for its high omega-3 content, this oil can be found in many different types of fish, including salmon, albacore tuna, and sardines (to name a few). Your best option is to take fish oil in capsule form, 2-6 grams per day!

Whey Protein Isolate Powder:

As always be sure to read labels and watch out for artificial sweeteners such as; sucralose. Whey protein isolate has a high bio-availability and won’t kill your pocket book!

Berries:

Rich in both carbs and antioxidants, berries like; raspberries, strawberries, blueberries and blackberries have a low GI and won’t spike blood sugar too much.

Sweet Potatoes:

This carb rich food satisfies hunger and is a rich source of; beta-carotene and potassium, an electrolyte essential to athletic performance and recovery!