The 5 Foods To Make You A Super Athlete

This can help reduce the soreness you get from sports and working out.

I’m serious.  This little nugget could really improve your athlete’s performance and it all boils down to eating the right foods.

On my vacation recently, I caught up on reading and read this article called “Up, Up, & Away,”, in my Training & Conditioning magazine, Vol. XXIV, No. 3, April 2014.  Basically, it was about how Amy Culp, the sports dietitian at the University of Texas, has researched certain “superfoods” to benefit her athletes and makes sure it is incorporated into her athletes meal plan.

These foods not only may help in aiding muscle recovery after exercise, but also increasing oxygen consumption during physical activity, and improving cardio efficiency (your endurance).  Plus, it can positively affect your blood pressure, heart health, and cognitive function.

Amy has done the research.  All you have to do is add these foods to the plan and you can create your own Super Athlete.

• Cherries – This fruit has potent anti-inflammatory and antioxidant properties in it.  Meaning it can reduce the soreness an athlete usually gets through exercise, so you can recover faster.  It also will help with your quality of sleep which improves athletic performance.

  Some research has suggested cherries can be as powerful as ibuprofen or aspirin.  There is no definitive evidence when to take the cherries, but taking some tart cherry juice or frozen whole cherries after a workout might hit the spot.

• Beets – I absolutely hate beets, but because of their high concentration of nitrates beets can lower blood pressure, improve oxygen consumption during exercise, and elevate performance endurance.

  It is suggested that beet juice should be taken more so than whole beets.  There are more nitrates in the juice.  The University of Texas will mix beet juice powder in water prior to workouts and competitions.

• Berries  – Berries such as blueberries, raspberries, and blackberries can decrease inflammation and are powerful antioxidants.  They also can preserve brain and eye health.  Try to consume berries after workouts.  The benefits really compound if you can get the consumption in more than 2 times a week.
• Flaxseed – We’ve known about flaxseed for awhile and how it is a good source of omega-3 fatty acids.  For the athlete that means it is an anti-inflammatory and will help boost the immune system.  If combined with exercise will also help produce lower heart rates at increasing workloads and lower oxygen consumption.

  It is recommended to get the best benefit from flaxseed to purchase whole flaxseed and grind it up in a coffee grinder.  Then you can sprinkle it into some whole foods like salads, pastas, or other dishes.  Any unused flaxseed should be refrigerated in an airtight container.

• Whey Protein – Research has shown that whey protein stimulates muscle protein synthesis the fastest.  This is obviously useful for creating lean muscle mass.  It is best used after workouts and with a combination of carbohydrates.

  For example with the berries from above, you can put the berries and some whey protein in a post workout smoothie drink.  20 grams of whey protein daily should be fine and no more than 30 otherwise you are wasting it.

  The best whey protein out there is Advocare’s Muscle Gain.  You can read about it and purchase some Muscle Gain by clicking here.

Like I said, this is PURE GOLD.  Coming from a reputable dietitian at one of the biggest colleges in the country.  Combine this with a healthy diet and I guarantee this could be as valuable if not MORE, than the speed/strength training I do with my athletes.