“Proper nutrition won’t make an average athlete elite, but poor nutrition will make an elite athlete average”
A varied diet of mostly whole and minimally processed foods is essential for any athlete. Nutrients should come from food first, not supplements. I use “superfoods” lightly here – none of the foods in this list are expensive, exotic foods you can only find in a health food store. They all contain nutrients essential to good health, recovery, performance and keeping your immune system healthy. The right foods will provide the tools you need to fuel and recover so you can train hard, continue to improve and perform at your best.
Incorporate these into your diet on a regular basis. Find out why, how to use them, and alternatives so you can continue to switch things up!
Sardines
Sardines are a rich source of Omega 3 Fatty Acids (1.5 g of Omega 3 in an 85g serving, over 100% of your Vitamin D needs!). Omega 3 Fatty Acids are an essential and anti-inflammatory fat. Intense exercise, injuries and concussions can all trigger acute inflammation. On-going inflammation can have a negative impact on performance, but by consuming fatty, cold water fish 2-3 times per week you can meet your needs. Yes there are supplements, but I always recommend food first if possible. Eating food provides a whole host of other nutrients you won’t find in a single pill. The added bonus with sardines is the high Vitamin D content. Vitamin D is known as the “Sunshine Vitamin.” It is important for keeping bones strong and our immune system healthy. Low levels in the blood have been associated with decreased performance. Athletes who train indoors, such as hockey players, are at risk of low levels.
Another reason sardines are awesome for athletes is that they are cost effective, nonperishable, and don’t need to be cooked so they are great to bring when travelling and staying in a hotel overnight. Yes the smell is strong; so open a window when you eat them. They taste great added to salads.
Other sources of Omega 3: Salmon fillets or canned salmon (canned with the bones means you also get extra Vitamin D), mackerel, canned tuna, trout, anchovies, herring.
Plant sources: Chia, ground flax, and hemp seeds, walnuts
Other sources of Vitamin D: Milk or fortified milk alternatives, salmon, egg yolks
Brussels Sprouts
These cruciferous vegetables (part of the cabbage, broccoli and cauliflower family) are high in fibre and Vitamins C and K. Vitamin K is a key component in bone health and helps our blood clot. You need vitamin C for the growth and repair of tissues, wound healing, and the repair and maintenance of bones. It’s also an antioxidant. Antioxidants block some of the damage caused by free radicals created during exercise. The build up of free radicals over time may contribute to the aging process and the development of health conditions such as cancer, heart disease, and arthritis.
Other sources of Vitamin K – Dark green leady vegetables, cabbage, milk.
Other sources of Vitamin C – Strawberries, kiwi, citrus fruits, red peppers and broccoli.
Sweet Potatoes
Not only a rich source of carbohydrates needed to fuel intense exercise and restore glycogen, sweet potatoes contain a number of micronutrients you’ll want to take advantage of. Sweet potatoes are a great source of beta-carotene, an antioxidant that gives them their orange hue. Vitamin C and E are other antioxidants that can boost your immune system and fight off the flu – you can’t train hard if you are sick! You’ll also get a good dose of potassium and magnesium, minerals that aid in proper nerve and muscle function.
Sweet potatoes are another very cost effective food that is incredibly versatile. You can mash them, use a spiralizer to make them into noodles, bake them whole in the oven or microwave, turn them into fries, or cook and add to smoothies and pancakes.
Other sources of beta carotene are dark orange vegetables like squash and carrots.
Beans and Legumes
Beans are packed with fibre, and provide a good source of both carbohydrates and protein. They are low in fat and can help manage cholesterol, keep our digestive system healthy and manage weight. Due to the high fibre content, don’t consume them close to a training session. You’ll get a number of vitamins, minerals, and antioxidants to maintain health, immunity and proper recovery. Sorry, but I can’t choose just one bean for this list! It’s like trying to choose your favourite child, it would be wrong. (Though secretly I’m sure parents have a favourite child – so if I had to, I would say lentils). Aim for variety here – black beans, red and white kidney beans, chickpeas, adzuki beans, lentils. They are very cost effective and you can use them in a number of ways – salads, pasta sauce, pureed into muffins or soups. If you choose canned, choose no added salt.
Beets
Ah beets, nature’s candy! They contain a powerful antioxidant called anthocyanin. This has anti-inflammatory properties that can help you repair muscle damage after a workout. Roast them, shred them into salads, or add cooked beets to smoothies.
Others foods sources of anthocyanins are dark blue/purple fruits and vegetables like purple cabbage, blueberries, blackberries, cherries.
Barley
Barley is a whole grain you don’t hear about too often other than in beef barley soup, but compared to quinoa and brown rice, it contains more fibre and prebiotics (see below). Fibre keeps us regular and keeps us feeling full, so if you are trying to manage your weight you want to make sure you are getting enough fibre. Barley is another slow digesting source of carbohydrate like sweet potatoes, so it provides a long acting source of energy. Because it’s a whole grain (as opposed to refined) it contains B vitamins, which play a role in metabolism and converting the food we eat into energy. It is also a good source of selenium, another powerful antioxidant. You can cook barely like you would cook rice or quinoa. Add it to salads, stirfrys and soups.
Other alternatives include other whole grains like brown and wild rice, quinoa, millet, faro, steel cut oats.
Pumpkin Seeds
Of all the nuts and seeds, pumpkin seeds are the one most rich in iron. Iron is a component of hemoglobin, and transports oxygen from our lungs to working muscles. Certain athletes may be more prone to having low iron, in particular marathon runners (with your feet constantly pounding the pavement can damage red blood cells) and endurance athletes (you can actually lose iron from heavy sweat losses). There are heme sources (from animals) and non-heme sources (from plants). Iron from plants is not as well absorbed, but Vitamin C can improve this. Pumpkin seeds are also a source of healthy unsaturated fat and fibre. Sprinkle on salads, oatmeal and yogurt or add to trail mix.
Other plant sources of iron: cooked spinach, lentils, edamame, tofu, apricots.
Cottage Cheese
Cottage cheese is very high in protein (15g per ½ cup). The unique quality about cottage cheese is that the protein it contains is mostly casein, not whey. Casein is a slow digesting protein (unlike whey which is very quickly absorbed and great post workout). The benefit of casein is that when eaten before bed, it can aid in building lean muscle because it can limit the amount of muscle breakdown that happens overnight when we sleep. I love it mixed with fruit, but you can add it to smoothies, stir into pasta or eat plain.
Pineapple
Pineapple contains the enzyme bromelin, which can aid in muscle recovery so its great to include as part of your recovery meals and snacks. Add to stirfrys, salads, smoothies and diced in cottage cheese.
Watermelon is another great recovery food. It doesn’t contain bromelin, but has l-citrulline, an amino acid which can help to reduce muscle soreness. The very high water content means it can also contribute to rehydration post workout.
Kefir
Kefir (fun fact: actually pronounced Kuh-Fear not Kiefer as in Suthlerland) is milk that has been fermented, so it is very rich probiotics, the good bacteria for our gut. The consistency is somewhere between milk and yogurt with a taste similar to sour cream. That may not have sounded too appetizing and it is an acquired taste, but replacing your glass of milk with kefir will give you all the same nutrients, plus 1 billion little healthy bacteria to keep your immune system healthy and gut happy. You can also use it in smoothies or mix with some cereal and fruit.
Other sources of probiotic: sauerkraut, kombucha, fermented foods (tempeh and miso)
Asparagus
This vegetable is a rich source of prebiotics. Don’t get this confused with probiotics. Prebiotics are a nondigestible carbohydrate that feed the good bacteria in our gut. We want to eat foods to flourish the good bacteria! Foods that are highly processed will do the opposite. Why? Good bacteria can keep our immune system healthy. A strong immune system means your sick less, can fight infections and manage inflammation.
Other sources of prebiotics: Artichokes, leeks, onions, garlic, barley, tomatoes.
There you have it! 11 superfoods for athletes. This is definitely not an exhaustive list but hopefuly inspired you to include some new foods into your diet. Get your nutrition right first before looking to supplements for boosting performance.
Andrea Docherty, RD
Registered Dietitian and Sports Nutritionist
Windsor, Ontario