Fitness
7 things every athlete should have in the kitchen
What should you eat if you’re trying to reach peak performance?
You are what you eat – especially when it comes to sport. According to top coaches and nutrition experts, what you put into your body at what time is as important, perhaps more important, than your physical training.
Certain foods, when consumed at certain times will actually improve your performance significantly – consuming caffeine at the right time in the right quantities has been proven, for example, to shave valuable seconds off finish times in endurance-based sports.
With the help of registered Nutritional Therapist Jo Scott-Dalgleish from Nutrition Solutions for Health we have put together a comprehensive list of ingredients that absolutely must be in any athlete’s kitchen.
1. Sweet Potatoes
Sweet potato is a great source of starchy carbs
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“Sweet potatoes are a great energy fuelling food,” explains Jo. “They have a moderate glycaemic index and have a range of vitamins and minerals including iron, vitamin C and E, that you don’t get with regular potatoes. They are a great source of starchy carbohydrates.”
Carbohydrates are undoubtedly one of the most disputed food groups, with some diets eliminating them altogether. However, that’s not an ideal solution if you’re training hard and competing regularly.
“I would say it is better to have a refined carbohydrate like white rice the night before a big race,” says Jo. “However, brown rice or sweet potato with chicken and veg are great for recovery as they will have more minerals and help recovery by releasing your energy much more slowly.”
2. Oats
Oats are packed with zinc to ward away colds
© Flickr Jeffrey W
A hearty bowl of oats will not only boost your energy levels but will also provide you with a slow-release energy source to keep you going for longer.
“Due to the low GI [Glucose Index] of oats you won’t get that big hit of energy, instead it will be more of a constant release,” explains Jo.
Oats are full of zinc, your secret defence when it comes to avoiding common colds and other pesky bugs, and magnesium and B vitamins which are needed to make energy for the body.
Homemade oat bars packed with dates, nuts and dried fruit are also great for a mid-training snack to keep those energy levels up.
3. Eggs
How can you ever tire of the humble egg?
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Ah, the humble egg. A magisterial foodstuff that can be consumed in so many ways.
Eggs are stuffed with muscle-building amino acids, and are a source of protein. In addition to this, eggs are also a great source of Omega-3 fats which are proved to reduce inflammation making them an ideal recovery food.
“Eggs are absolutely incredible as a recovery meal,” says Jo. “I often suggest Kedgeree – a curried brown rice with egg, fish and spinach – to my athletes for their post-training meal, as it’s the perfect combination of ingredients to speed up that recovery process.”
4. Oily Fish
Salmon is a great source of Omega-3
© Flickr Puamella
Jo says oily fish are, “perfect recovery food”.
“Salmon, fresh tuna, trout and mackerel are packed with Omega-3 which aids healthy cardiovascular activity and also helps to reduce inflammation,” she says.
Oily fish is a great source of lean protein, which aids muscle recovery. Lean protein also helps us to feel fuller, thus encouraging us not to take on board more calories than we are putting out. Professionals suggest eating at least two portions of oily fish per week to keep the body in tip-top shape.
5. Broccoli
Broccoli is packed with energy boosting goodness
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Kids may hate it, but Jo is a fan. “Broccoli always features on my suggestions for athletes.
This green vegetable is packed with goodness including folic acid, magnesium, B vitamins and Vitamin K which is great for the bones. Broccoli also aids detoxification.”
Broccoli is also a great supply of iron, calcium, fibre, and vitamin C – it is literally a one-stop shop for healthy eating.
6. Berries
Berries are packed with antioxidants
© Wikimedia
“We have seen recent research on the benefits of blackcurrant extract,” says Jo. “It is thought to really help with recovery and prevent lactate build-up.
“Berries in general are a great antioxidant food. The polyphenols found in berries and also in green tea have important properties that help with recovery and fatigue.”
While all berries are packed with goodness, blueberries have been proven to give the most bang for their buck. They have the highest antioxidant capacity of all fruit and are packed with vitamins C, E, A and B, along with zinc and iron.
7. Caffeine
Can caffeine keep you going for longer?
© Static Pexels
A recent study conducted by the Australian Institute of Sport and RMIT University in Melbourne has shown that caffeine does appear to improve performance by an average of 2-5%. It is believed that caffeine can play a role in brain fatigue and pacing during exercise.
“The research is out there to say that caffeine does have an effect on the perception of effort. Taking on some caffeine can you make things feel easier for you towards the end of a tough race,” says Jo.
Studies have also shown that it can aid a fat-burning diet. Taking on some caffeine before you head out on a low-carb easy ride can give you the energy you need to keep going.