The ten best foods for athletes

In the sports world there is a lot of talk about foods for athletes. Good nutrition can make the difference between two people, even in the same individual on two different occasions, or in the pace and effort capacity during the last seconds of a race or a match. Therefore, food selection is key and it is advisable to choose the most interesting ones for those who practice sports, even if they are amateurs. Along these lines, the ten most interesting foods to include in the athlete’s diet are described and it is explained what they contribute and why they can make a difference at a competitive or performance level. The best foods, the greatest physical performance In sports nutrition, the basic dietary balance coincides with the criteria recommended for the general healthy population. A basic diet in which carbohydrates are abundant (cereals, legumes and derivatives). With a daily accompaniment of protein (animal or vegetable) in the main meals. And a good dose of regulating nutrients from fresh fruit, vegetables, nuts and seeds. These considerations are general, and can change and adapt to sporting demands depending on whether the effort is greater in strength, endurance, power, or a combination of these specialties. But, in addition, those who practice sports or physical exercise (whether professionally or as an amateur) must be clear that the type of diet they follow must, above all, be balanced. The variety of foods is very important (more variety, more nutrients), and vegetables (fruits, vegetables, nuts and seeds) should always be present in each main meal. Even so, there are certain foods that are very interesting for athletes. 1. Brown rice. Why not incorporate it into breakfast? The quality of the first meal of the day is essential, since it determines subsequent well-being and physical and mental endurance. Brown rice grain is a very complete cereal and provides good doses of energy, fiber, protein and regulating nutrients, if included as the main breakfast ingredient. From a cream of rice, to a rice pudding or vegetable oat drink, or rice and cinnamon. Cooked rice mixed with almond powder, raisins and corn flakes. Stir-fried rice with banana, apple and raisins, or the sweet version of this recipe for white rice with dried fruits and nuts. The combinations are almost endless. And there are many more in the EROSKI CONSUMER article ‘The best breakfast for doing sports in the morning’. Which describes other interesting proposals for alternating cereals with a good sports basis. 2. Green vegetables Spinach, lamb’s lettuce, arugula, broccoli… It is interesting to have them present daily due to their richness in magnesium (participates in muscle relaxation), folic acid (necessary for the production of red blood cells), vitamin K (vital for healthy and strong bones) and vegetable iron. The article ‘Seven summer salads against anemia’ offers different ideas whose prominent ingredient is green leaves. 3. Antioxidant juice When you play sports - or when you are looking for an extra vitamin and antioxidant contribution - it is a good habit to start the day with a juice or a vegetable smoothie. Like the powerful antioxidant of beet, orange (or tangerine), carrot and apple. Other options are pomegranate and orange juice, orange, raspberry and cherry juice, or Acerola, recognized as one of the fruits richest in vitamin C. When the juice is drunk after physical exertion, it also provides benefits by counteracting the harmful effect of free radicals released during exercise and breathing. In the plant kingdom, color, in addition to its protective component, has a relevant biological value. Plant pigments are powerful antioxidants, as is the case with red fruits. When doing sports, fruit is very important. 4. Tofu, tempeh or seitan Starting to consume vegetable protein, such as tofu and tempeh (both derived from soy) or wheat gluten, can be interesting to compensate for the excesses of animal protein so common among athletes. It is advisable to consume moderately if you are not used to it, in order to assess your tolerance to these new foods. 5. A daily handful of almonds Natural nuts, in general, are rich in healthy, unsaturated fats. The body needs fatty acids as a source of energy, so daily consumption of nuts fulfills this purpose. Among all of them, almonds are a good choice. In addition to eating a handful daily, you can add ground almonds to mueslis and cereal creams or to have rice with a vegetable drink for breakfast and try the almond spread (sold like this) spread a little on toast with honey. 6. Water or sports drinks Hydration is key. More depending on the time of year or time of day you train, to avoid risks of dehydration. Javier Angulo, INEF and dietician-nutritionist expert in sports nutrition, emphasizes the importance of consuming isotonic drinks, which provide water and glucose in concentrations of 5% at 7%. In addition to small doses of salts, particularly sodium, to avoid the hyponatremia that some individuals suffer when facing a sports event in hot weather. However, the nutritionist warns that you have to hydrate with common sense, and it is just as bad not to drink as it is to drink excessively. In fact, there are participants who end up heavier than at the beginning of the race due to drinking excess fluids. 7. New cereals: millet, quinoa… Quinoa is a food very rich in protein. Millet is very interesting for its energy contribution in the form of carbohydrates. Also in vegetable protein. Both cereals can be learned to cook easily, they accept the same recipes as rice. And many more presentations such as meatballs, hamburgers and vegetable croquettes. They can be very good substitutes, more nutritious and with a greater value of providing energy and vitality than pasta. So popular in the world of sports. The article ‘A gluten-free diet with millet and quinoa’ ​​includes some recipes to start cooking these new cereals. Mireia Gimeno, professor of food and energetic cooking, offers suggestive and delicious recipes with millet and quinoa on her blog. Where you can check the multiple culinary possibilities of these foods. Cereals as the main source of carbohydrates should be regularly present in the athlete’s basic diet. The amount of carbohydrates in the diet determines glycogen (glucose) reserves, resistance to fatigue, as well as the optimization of the conditions of each athlete. 8. Lean protein Free-range chicken breast, turkey, white fish, quality Iberian ham or York ham, egg… They become interesting foods before for being a source of high quality protein. These foods can also be present at breakfast or between meals. As long as there is responsible consumption of animal protein in the usual diet. According to Javier Angulo, a good serving of protein as a second course with a side of vegetables at the athlete’s dinner is recommended. The presence of protein at night has a greater physiological impact on muscle recovery and increased lean mass. However, excessive protein consumption is not recommended as a goal to increase muscle mass. This is because the limit of muscle protein biosynthesis efficiency is physiologically recognized as 2 grams per kilo of weight per day, with the recommended daily amount for maximum muscle development being even lower, at 1.7-1.8 grams/kilo of weight per day. 9. Blue fish It is a source of omega 3. These fatty acids are recognized for their heart-healthy function and their anti-inflammatory nature, relevant conditions to face regular, constant and intense sports practice. Omega 3 fatty acids not only serve to make the blood more fluid, but also stand out for their anti-inflammatory role. A very important function in case of playing sports. Since due to the physical effort itself, the muscles and joints suffer and can become inflamed with the consequent risk of injury. It is advisable to eat blue fish several days a week at lunch or dinner, or between meals, and give preference to a greater consumption of small blue fish (sardines, anchovies, greenfish, pork, kingfish, mullet…). 10. Natural yogurt or curd Natural yogurt is a source of lactobacilli, saprophytic bacteria, which help regulate numerous metabolic functions. . Curd does not contain these bacteria, but it shares with yogurt the contribution of high-quality proteins and calcium. It is advisable to take the products naturally, sheep’s curd, or try yogurt made with goat’s milk. Between meals or after training, a yogurt mixed with fruit and nuts, or a curd with honey and nuts, provide an interesting bite of all the nutrients necessary for muscle recovery: proteins, simple carbohydrates, minerals, vitamins and antioxidants.