http://www.thehealthjournals.com,
BRIDGIT KIN-CHARLTON
As a former endurance athlete, I know that low energy is not an
option. Whether a triathlete, runner, cyclist or swimmer, you’ve probably spent
the night before a big race or long run consuming large amounts of pasta at
your favorite Italian restaurant. But is there a better way to fuel your body
and provide it with the proper nutrients to aid in recovery and effectively
fight the free radical damage from which endurance athletes suffer? Consider
adding to your grocery list these six superfoods that will boost your
endurance.
Sweet Potatoes
Sweet potatoes are a
starchy vegetable, rich in vitamins A and C, which are both powerful
antioxidants that work in removing free radicals from your body. They help
lower blood pressure and are a powerful food for endurance athletes because of
their high vitamin and mineral content. The potassium, iron, manganese and
copper are all minerals that many athletes lack; manganese and copper
being crucial in healthy
muscle function.
Quinoa
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’s
a complete protein, meaning is has all nine essential amino acids. It’s also a
good source of manganese, magnesium, iron, zinc, potassium and calcium. Because
it is gluten free, it is very easy to digest, a good thing when you’re headed
out for a long run.
Oatmeal
Oatmeal has a high soluble
fiber content, is high in complex carbohydrates, is a good source of protein and
has a low glycemic index, which provides a sustained release of energy into the
bloodstream—imperative for endurance athletes. Oatmeal offers your body a
regular dose of Vitamin B and is rich in minerals and antioxidants. It’s
credited for maintaining
a good level of cholesterol in the body and
is known as one of the most nourishing foods for the body, especially for
athletes.
Whey
Whey protein isolate is
the purest form of whey protein and is a complete protein that contains all of
the essential amino acids. It’s absorbed quickly and efficiently into the body,
making it an athletes dream. It doesn’t contain any fat or cholesterol. The
protein and array of amino acids are essential in muscle re-building,
especially after a strenuous workout or race. For athletes, it’s a great fast
recovery method because it helps prevent muscle breakdown and is the fastest
digesting protein.
Kale
Kale is a member of the
cabbage family and contains high levels of vitamins A, K, B6, calcium and iron.
It’s an antioxidant-rich vegetable that helps regulate the body’s inflammatory
process. Kale also contains carotenoids and flavonoids, two powerful
antioxidants that protect cells from free radicals that cause oxidative stress,
as well as a high fiber content that helps lower cholesterol.
Chia Seeds
Chia seeds are a
nutrient-dense super food that contain a high amount of fiber, three times the
amount of antioxidants than blueberries, and are loaded with calcium, iron and
protein. They also contain a high amount of omega-3 fatty acids and hydrophilic
properties, which means that the seeds have the ability to absorb more than
twelve times their weight in water, thus allowing prolonged hydration. The
seeds help
in retaining moisture and regulate the body’s absorption of
nutrients.
