Physical activity and good nutrition go hand in hand. Eating right helps fuel the body to go farther, longer and stronger. Not only can good nutrition improve health, it can also enhance performance. Good nutrition is important during activity and for recovery. For example, it is important to consume carbohydrates after exercise to replenish glycogen stores. If glycogen stores are low, performance will be poor. Also, research shows that athletes who are engaging in regular, strenuous exercise need more carbohydrates and protein. Many decide to spend their money on supplements to improve their performance but overlook the fact that foods can provide what is needed to enhance performance. The following foods are nutrient rich and are recommended for health, energy and recovery.
1. SALMON: A great source of complete protein, low-fat and low calorie. This fish is loaded with omega 3 fatty acids which are essential for growth and development and may play an important role in the prevention and treatment of heart disease, hypertension, arthritis, and cancer.
2. WATER: Mother Earth’s own soft-drink. Adequate hydration is essential for optimal performance, and decreases the risk for heat illness. During exercise, it is important to drink 5-10 oz. of water every 15-20 minutes of activity.
3. SPINACH: Popeye ate it for good reasons. Two cups provide only 25 calories with the calcium equivalent of half a cup of milk, fiber equivalent of whole wheat bread, and lots of vitamin C, vitamin E, folic acid, iron, magnesium, and potassium. This green leafy super food also contains lutein, a compound which helps eyesight.
4. NUTS, SEEDS, AND WHEAT GERM: These foods are a good source of vitamin E which help protect the lungs against air pollutants, especially when breathing hard during exercise. Vitamin E also helps prevent oxidative damage to muscles and reduce soreness, by reducing free radicals that contribute to tissue damage, fatigue, and extended recovery time for athletes. Wheat germ is loaded with fiber, B vitamins, magnesium, iron, selenium, potassium, zinc and protein.
5. LEAN BEEF: Beef has gotten a bad rep over the years. Lean, unmarbled cuts like loin or round are good sources of protein and an excellent source of iron. All athletes, particularly females, are at risk for iron depletion and iron deficiency anemia. Decreased iron stores are associated with decreased endurance and maximal oxygen uptakes and weakened immune systems.
6. ORANGE JUICE: Packed with vitamin C, this juice is also an excellent source of folic acid, and contains some calcium, magnesium, and B vitamins. Diluted juice can act as a rehydrator/thirst quencher after workouts replenishing fluids and potassium in your body. Also, drinking orange juice with meals is an excellent way of helping the body absorb iron from other foods.
7. CARBOHYDRATE-PROTEIN POST WORKOUT SHAKE: Not only will it provide quick energy, studies have shown that after a rigorous endurance or strength training workout, consuming a carbohydrate-protein shake within 2 hours will speed up recovery time, replenish glycogen stores, and spike growth hormone. Make your own shake by blending milk, yogurt and fruit.
8. NONFAT YOGURT: Once cup of yogurt contains half the daily requirements for calcium and vitamin B2. Also loaded with magnesium, selenium, zinc, vitamin A, vitamin B12, phosphorus and potassium, yogurt is a good source of protein. As if that wasn’t enough, yogurt contains “live” or “active” cultures (lactobacillus acidophilus) which are bacteria that help keep a healthy digestive tract and may help lower blood cholesterol levels.
9. WHOLE GRAIN BAGEL: A very good source of complex carbohydrates, which should make up the bulk of most athletes’ diets. Carbohydrates can help optimize muscle and liver glycogen stores which equal into more playing and training time. Compared to white bagels, this bagel contains 96 percent more vitamin E, 82 percent more vitamin B6, 78 percent more fiber and magnesium, 72 percent more chromium, 58 percent more copper, 52 percent more zinc, and 37 percent more folic acid.
10. OYSTERS: Not only will they boost your sex drive, these mollusks are loaded with a truck full of minerals. A half cup serving contains more than an entire week’s requirement for zinc. Zinc has beneficial effects on the immune system, normal growth and development, bone mineralization, protein and hormone production, regulation of blood sugar, and maintenance or normal blood cholesterol levels. Oysters also contain 100 percent of vitamin B12, selenium, and 44 percent of a woman’s and 88 percent of a man’s daily iron requirement.
Debbie Axiotis is a registered dietician completing her Master’s degree in Exercise Science at NEIU. Do contact her, email energiawellness@yahoo.com.