Top Sports Recovery Foods
Foods You Must Consider Adding to Your Sports Diet
If you're either a professional athlete or you simply workout regularly you'll need to plan your diet and take care of what you eat.
Planning your diet and consuming the right foods will not only keep you strong for your workouts but will take your overall performance to the next level.
This article will give you tips on all the kinds of foods you need and their timing. If you provide yourself with these foods you probably won't need "chemical" supplementation.
If you play a sport that involves 2-3 training sessions a day then make sure you get adequate sleep between workouts and follow the below nutrition plan. Also check out our other article on sports recovery and overtraining if you're a professional athlete
here.
Here is the list of foods you must consider adding to your sports diet:
Egg whites contain the purest form of proteins.
According to an AskMen.com article, eggs contain :
Vitamins
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.
E: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.
B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Minerals
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.
2- Milk
Milk is a great recovery drink; it has carbohydrates to help refuel the body, protein to stimulate growth and muscle repair + fluid and electrolytes to aid rehydration. Not only is milk a sports drink but an essential everyday drink as it has great growth and health benefits.
3- Yoghurt
Yogurt is a great sports recovery food; it comes in different forms like plain, greek, regular, low fat, nonfat, kefir and much more. Greek yogurt is known for the highest protein supply, nonetheless, all are great sources of calcium, protein, vitamin D and potassium. If you add fruit and milk to your yogurt you'll have a great sports smoothie!
Ever noticed the thin layer of liquid that sits on top of the yogurt? don't pour it off! Thats the whey.
4- Tuna
Seafoods are generally considered as natures best sources of high quality protein and are essential for muscle repair, strength and maintenance, and boost energy levels.
Canned tuna is also perfect for an athlete on the go, you should substitute it with supplements and protein bars.
Tuna is generally a great food for sports recovery and general well being. You should consider adding it to your daily diet.
5- Fresh Fruit & Vegetables
Bananas, Apples, Oranges, Strawberry, Guava,
Watermelon, Grapefruit, Cantaloupe, Spinach, Peas, Tomatoes, Lettuce, Cucumber, Onions, Carrots and many other fruits are a must for every athlete!
Low fruit and vegetable consumption has been linked to muscle break down and fatigue so it's always important to make sure you get adequate fruit and vegetables.
Heres a table By the
Australian Sports Commission on the Importance of fruits and vegetables:
Table 1: Nutrients and their sources
Nutrient
|
Performance related function
|
Fruit and vegetable sources
|
Vitamin A
|
- Immune function
- Antioxidant properties
|
- Carrots
- Pumpkin
- Mango
- Apricots
- Spinach
- Broccoli
|
Vitamin B1 (Thiamin)
|
- Energy production and supply
- Nerve function
- Muscle contraction
|
- Legumes
- Bamboo Shoots
- Cauliflower
- Sweet Corn
- Plums
|
Vitamin B3 (Niacin)
|
- Energy production and supply
- Nerve function
- Muscle contraction
|
- Peach
- Nectarines
- Broad Beans
- Mushroom
|
Pantothenic acid
|
|
- Broad beans
- Broccoli
- Mushrooms
|
Vitamin B6 (Pyridoxine)
|
- Energy production and supply
- Nerve function
- Muscle contraction
|
- Brussel sprouts
- Green peas
- Beans
- Split peas
- Fruit
|
Folate
|
- Nervous function
- Muscle contraction
- Haemoglobin synthesis
|
- Spinach
- Broccoli
- Cabbage
- Lettuce
- Beans
- Beetroot
- Avocado
- Banana
- Orange
|
Vitamin C (Ascorbic acid)
|
- Antioxidant properties
- Immune function
|
- Blackcurrants
- Orange
- Grapefruit
- Guava
- Kiwi fruit
- Raspberries
- Capsicum
- Broccoli
- Sprouts
|
Vitamin E (Tocopherol)
|
- Antioxidant properties
- Immune function
|
|
Iron
|
- Energy production and supply
- Haemoglobin synthesis
- Antioxidant function
|
- Broccoli
- Silverbeet
- Spinach
- Chinese green vegetables
- Dried fruit
- Sweet corn
-
|
Magnesium
|
- Energy production and supply
- Nerve function
- Muscle contraction
|
- Green vegetables
- Legumes
- Peas
- Beans
|
6- Nuts
Nuts, Almonds, Peanuts, Hazelnuts, Cashews are great sources of essential amino acids (Proteins), vitamins and fiber. GO buy yourself all kinds of nuts before your training camp, it might be a little expensive but they're worth it!
Here's A GREAT picture I found in an article on the sportsnutritionmarket website (Don't forget to check it)!
7- Meat, Beef, Fish, Chicken
 |
Meat, In Edgebaston, Birmingham, 1992
Photo By Bollops |
8- Rice, Pasta, Bread
Switch between rice, pasta and bread daily and try to go for whole foods (whole grains).
This will ensure you have adequate carbohydrate levels for your workouts.
Here's an example of how you could plan one of your workout days:
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Post Workout Morning Session
If your morning workout includes weight lifting, running, circuit training, stair running or any other intense activity then you'll need to fuel up and replenish your glycogen stores directly after your workouts. Taking carbs within 30 minutes after a workout works best.
Studies have shown that chocolate milk is your best choice as a post-workout drink; it provides you with optimal carbs and makes up for the fluids you lost during workout.
Chocolate Milk is said to be even better than sports drinks and water. If you don't like Chocolate Milk you could go for
Strawberry Milk or
Cow Milk alone.
After showering you should go for a breakfast that has
2-3 Eggs (Egg whites important)
Cow Milk
Yogurt
Cheese or other Dairy products
Banana
Water
Also Make Sure you drink enough
water and then go to bed for your body to fully recover if you have other sessions later that day.
In between Snack
Nuts
3 Dates
1 Honey Spoon
Water
Post workout Afternoon Session Nutrition
If you play any sport that involves intense cardio, running, or anything else then make sure you have a snack before training (between breakfast and afternoon training) that involves carbs.
After your afternoon training session you should include
Steamed Rice/Pasta
Meat,Beef,Fish,Chicken
Vegetables
Fruit
Salad (Tomatoes, cucumber, lettuce & onions)
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You could always be creative while planning your diet, but make sure you choose the right foods ;)
