Written by sports guru- Wallace Muya:
- It is true most of the athletes do eat well but quite a number of them don’t take care of their bodies with good nutrition. Quality nutritional methods promises good performance. The best food contain the necessary nutrients, antioxidants, anti-inflammatory agents and anti-cancer properties to improve athletic performance, enhance recovery, minimise muscle damage, improve strength, decrease body fat, build lean muscle and most importantly improve general health.
The foods advised for an athlete are:
Banana is a source of energy, potassium, vitamin C and it’s also a convenient and a cost effective food. The carbohydrate supply with an athlete it works as fuel for working out.
Potassium is necessary for blood-sugar maintenance and proper heart function. Vitamins strengthens muscles and keeps your immune system strong.
Oats are rich in Vitamins B, magnesium, iron, proteins and beta glucans. As an athlete, you need complex carbohydrates and proteins, which will, provide energy without causing a blood sugar crash and will repair and refuel your muscles. Therefore, when oats becomes your choice pair them with plant based muscle-building foods for the most benefits.
- Sweet potatoes
Sweet potatoes offer superior complex carbohydrates. It is stored and then efficiently broken down for future energy when needed later on. Sweet potatoes are a good post-workout option for athletes, after workout, your body’s glycogen levels are dropped and the complex carbohydrates help restore the levels of glycogen in the body. Sweet potatoes will not only refuel you right away but will help in recovery for the next workout.
Walnuts are a rich source of omega-3 fatty acids, excellent source of amino acid arginine. They are also the nuts with the highest anti-oxidant status and are rich in copper and magnesium. The fatty acids acts as an anti-inflammatory agent. The amino acid arginine acts as a vasodilator for blood vessels, which keep them smooth by improving blood flow.
We have more of the foods including spinach, eggs which gives omega-3, vegetables such as broccoli, cauliflower, cabbage. We also have canned pumpkin, wild salmon, oranges and many more.
As an athlete, never forget to hydrate!