10 Superfoods for Endurance Athletes - Fast&Up

10 Superfoods for Endurance Athletes

These days’ endurance athletes are no strangers to long, strenuous workouts that take a toll on their body and mind. To fuel these workout sessions and for post recovery it's important for athletes to know which foods to consume.

Superfoods for Endurance Athletes

These listed below 10 superfoods make a great addition to any endurance athlete's diet-

#1. Oatmeal (Oats)

Oatmeal has a dense soluble fiber content, is rich in complex carbohydrates, ample source of protein and a very low glycemic index, providing a sustained release of energy into the bloodstream imperative for endurance sports. Oatmeal offers your body a regular dose of Vitamin B and is rich in minerals and antioxidants. It's credited for maintaining the level of cholesterol in the body and is known as one of the most nourishing foods for the body.

#2. Cherries

Cherries are one of the most antioxidant-abundant fruit and provide a wide range of health benefits, as well as performance and recovery benefits for endurance athletes.. The post-exercise wonders are astonishing because of the fruit's natural anti-inflammatory benefits.

#3. Beetroot

Beetroot (Beta vulgaris can be enjoyed as a food source but also as an ergogenic supplement. These are rich in potent antioxidants such as Vit C, carotenoids and flavonoids besides Nitrate. Drinking Beet extract or juice raises Nitric Oxide levels which improves blood flow and helps strengthen muscle contraction. It really is one of the most energy superfoods present on this planet

#4. Kale

Being a member of the cabbage family it contains high levels of vitamins: A, K, B6, calcium and iron. It's an antioxidant-rich vegetable that regulates the body's inflammatory process. Kale also has carotenoids and flavonoids,2 powerful antioxidants that protect cells from free radicals that cause oxidative stress, as well as a high fiber content that helps lower cholesterol.

#5. Bananas

These are one of the best pre- and post-workout snacks. No surprise that they seem to be included in every post-race goodie bag. Stuffed with potassium and vitamin B6, helps maintain low blood sugar, and re-stock your body with lost electrolytes. Vitamin B6 in bananas acts as an anti-inflammatory body helping ward of cardiovascular disease.

#6. Walnuts

Walnuts are a superb plant-based protein, rich in fiber, good fats, B-vitamins and antioxidants, such as vitamin E. Has the most Omega-3 fatty acids than any other nut and the anti-inflammatory nutrients are great for bone health. Walnuts have also been shown to lower LDL cholesterol, beneficial for a healthy heart and make a great healthy and energizing snack on-the-go.

#7. Chia Seeds

Chia seeds are a nutrient dense super food that contains a high amount of fiber, 3x amount of antioxidants than blueberries, full with calcium, iron and protein. They also contain a high amount of omega-3s and hydrophilic properties aiding in prolonged hydration. The seeds help in retaining moisture and regulate the body's absorption of nutrients.

#8. Sweet Potatoes

These are a starchy vegetable, high in vitamins A and C, both powerful antioxidants that work in removing free radicals from your body. Helps lower blood pressure and are a powerful food for endurance athletes because of its higher vitamin and mineral content. Potassium, iron, manganese and copper are all minerals that many athletes lack; manganese and copper being vital in healthy muscle function.

#9. Raw coconut: MCT Powerhouse

Loaded with medium-chain triglycerides (MCTs) to promote the body's ability to fuel from fat, coconut is also a great source of dietary fiber to prevent blood sugar swings, control blood pressure and relieve stress. Packed with essential minerals boosting your immune system, particularly helpful when training hard as immune function is easily lowered.

Coconut Kernels – eat it anyway you like (note: Bounty bars won’t count)

#10. WHEY Protein Supplement

Whey protein is one of the purest form of proteins 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 unwanted fat or cholesterol. The complete array
of amino acids are essential in muscle re-building, especially after a workout or race. For athletes, it's a great fast recovery method because it helps prevent muscle breakdown and is the fastest digesting protein.

Roshan Shinde

-Expert and Writer

Disclaimer: Fast&Up Products are all FSSAI approved and are not intended to diagnose, treat, cure, or prevent any disease. Please read product packaging carefully prior to purchase and use. The results from the products will vary from person to person. The information/articles  on Fast&Up ( www.fastandup.in or subdomains)  is provided for informational purpose only and is not meant to substitute for the advice provided by your doctor or other healthcare professionals.