Updated: Apr 24, 2022
When it comes to competition, serious athletes know how important nutrition reflects their overall performance. However, with an infinite selection of food options, making the right choice can get confusing.
Well in this blog we’ll be going over general nutrition that will help any athlete perform their best in training and on game day. Do know that the information from this blog will also apply to anyone who lives an active lifestyle.
Before we talk about the foods that can enhance your performance, let's first talk about the foods you should be avoiding.
FOODS THAT MAKE ATHLETES SLUGGISH
Knowing which foods to avoid can differentiate a high-performing athlete from an average one. Bad nutrition can lead to extremely poor performance, decreased recovery time, and also heightened the risk of injury.
Here are a few foods that you should avoid immediately:
High sodium foods
Foods that contain high preservatives
Foods that you’re allergic to (Obviously)
Foods with trans fats (Butter and unhealthy oils)
High sugar and fructose corn syrup
FOODS THAT BOOST PERFORMANCE
Due to the omega-3 fatty acids, incorporating salmon can provide anti-inflammatory effects on an athlete's muscles and joints. What does this mean? Athletes can continue performing at a high caliber more frequently without worrying about wear and tear.
Most importantly, Salmon has a great source of protein making it ideal for post-recovery from training or a game.
One of the reasons why athletes should incorporate almonds is due to their high source of magnesium.
Magnesium is essential since it's highly involved in muscle function, energy production, oxygen consumption, and electrolyte balance.
Hardworking athletes will drain magnesium just by sweating. The more you sweat, the fewer performance benefits you receive from magnesium.
I always recommend athletes consume almonds before or during their games. This gives them an extra edge when it comes to performing their best. Utilize pre-packaged almonds that you can pack in your gym bag or backpack (like the one I recommend below)
Oatmeal is always great for long-lasting energy. Athletes who consume oatmeal noticeably perform better longer. This is due to oatmeal containing beta-glucan, a soluble fiber. Beta-glucan simply decreases the absorption of carbs for 2-3 hours. This not only provides long-lasting fuel but can also keep you fuller longer.
I recommend athletes consume oatmeal before their training or games.
White meat chicken is one of the best and my most recommended source of protein. It's convenient, cheap, and delicious if cooked correctly. By incorporating white meat chicken into your meals, you'll benefit from faster recovery times due to its high protein content.
Incorporating berries into your diet will make you mentally sharper and enhance your motor performance.
I like to mix berries into my morning protein shake for a quick pick me up. Want more convenience? Try opting for a super berry supplement and mix that with your protein shake.
Any athlete needs to intake Turmeric for its ability to prevent exercise-induced damage. The same thing goes with any athlete who consistently competes in tournaments or games. The quicker you incorporate Turmeric in your diet, the quicker you'll protect yourself from future injuries. Check out my recommended Turmeric supplement from Amazon below.
Broccoli provides a ton of health benefits (we all know this). However one of the characteristics I would like to highlight is its ability to slow down the wear and tear of joint cartilage. With every dynamic movement in-game or training session, joints can be put through a ton of stress. Add broccoli to your diet and you'll benefit from an extra layer of joint protection.
If you completely dislike vegetables or just don't have the time to prep them, I recommend using Super Green Supplements. It provides all the benefits of broccoli, power greens, and more!
Eggs are one of the quickest ways to consume your protein content for the day. More so, since eggs provide a more complete protein, it streamlines the synthesis of protein for maximal muscle growth.
I normally boil or fry my eggs with PAM cooking spray. Why do I use PAM? It's zero calories.
If you have zero time to cook, you can opt for egg white protein powder that provides similar results to eating an ordinary egg.
Raisins are essential for a quick pick me up and most importantly, convenient. Since our body can break down raisins quickly (due to its high fructose content) we benefit from a quick energy boost.
Keep a small pack of raisins in your gym bag and consume them before and during training sessions or games.
If you fail to plan you plan to fail. Your diet is just as important as practice or any training session. Fail to incorporate a meal plan optimized for performance will set you back from not only winning a game but also your potential as an athlete.
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