Low energy is simply not an option for an Endurance Athlete! In my series "Eating for Energy: Teleclass for Endurance Athletes" Here is a quick look at the top 10 foods every endurance athlete should have on their shopping list.
1. Quinoa (pronounced KEEN-wah), also known as a "super food" for its high nutritional profile, is my favorite fast cooking grain. It cooks in just 10-15 minutes. Quinoa is an ancient high-energy grain from South America. The Incas used it to increase the stamina of their warriors and allow them to run long distances at high altitudes. It is an ideal food for endurance. Quinoa is a complete protein; meaning is has all 9 essential amino acids comparable to milk! Therefore. it is perfect for vegetarians concerned with protein intake. It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. Because it is gluten free, it is very easy to digest. Quinoa has a slight nutty flavor and crunchy texture.
2. Almond Butter is a great, healthy alternative to traditional peanut butter. Almond butter is a nutritional powerhouse that contains significant amounts of protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Nut butters are a great source of protein, and will keep you full. Try them on bananas, bagels, or sprouted grain toast.
3. Leafy greens (kale, swiss chard, collard greens) are the number one food missing from most of our diets, yet should be the most consumed. They are chock full of nutrients vital for athletic performance - high in calcium, vitamin c, magnesium, zinc, iron and many other nutrients. Including more greens in your daily diet will increase your energy and crowd out other foods that aren't as nutritious. Plus, greens cook fast! Sauté them with some garlic and olive oil or add your favorite condiments.
4. Salmon is a great source of protein that won’t leave you feeling sluggish plus is one of the best sources of the essential fatty acid omega 3. Essential Fatty Acids help you burn excess fat, restore health to the cardiovascular system, relieve arthritis pain and inflammation, strengthen the immune system, improve oxygen transport and muscle maintenance. Try salmon grilled with some soy or teriyaki sauce.
5. Oatmeal is another great source of complex carbohydrates and one of my personal favorites before any race. It is easily digested and does not seem to ever cause discomfort. Try adding nuts, fruit, and cinnamon for a warm, tasty breakfast. Rolled oats will cook in about 10 minutes making this a great option before a long workout. You can also bake rolled oats with apples, pears, maple syrup, and cinnamon for a yummy fruit crisp.
6. Brown Rice Pasta is my favorite traditional pasta alternative. It tastes much better then the typical whole grain pastas and is better for you. Brown rice pasta does not contain any gluten so those who have a gluten sensitivity or who wish to not eat wheat can greatly enjoy this pasta. Lundberg family farms brand makes great brown rice pasta.
7. Sprouted grain bread is a better alternative to whole grain breads as they are very easy to digest and contain few ingredients (only the grains, no flour). You can find them in the freezer section of your local health food store. You can use the bread and wraps for sandwiches and english muffins for breakfast.
8. Raw Superfoods- Cacao, Hemp and Maca. These raw Superfoods are known for their high nutritional profile. Cacao, or raw chocolate is the actual fruit where chocolate comes from. It is the HIGHEST antioxidant food on the planet and the #1 source of magnesium and iron. You can find raw cacao in powder or nib form. Use it in baking, smoothies and more. Hemp is one of my favorite protein alternatives- loaded with omega 3’s, its also very easily digested. It comes in a powder and seed form and can be added to foods like smoothies and oatmeal. Maca is another raw superfood. Grown in Peru, you can find it here in health food stores in powder form. Maca is an incredible root vegetable that helps to increase energy, endurance and strength. Maca is a powerful adaptogen, which means it has the ability to balance and stabilize the body's systems
9. Fruit: Any kind of fruit will do. Use the sweet taste of fruit to satisfy your sugar cravings, without adding to your waistline. Add a variety of colors to your palate to get the most benefits- from vitamin c, to other potent antioxidants. Frozen fruits are also great to stock up on, just make sure there isn’t any added sugar.
10. Vegetables should be an athlete’s best friend. Add as many as possible to your diet depending on what is in season. In the fall, root veggies like carrots and parsnips are in season - as well as sweet veggies like yams and sweet potatoes. In the spring, green vegetables like broccoli, asparagus, and spinach are in season. If you don't have a lot of time, making a stir-fry with your favorite veggies is the best way to get in those 5-9 servings each day.
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