Energy Boosting Foods for the Athlete in You.
If you are someone who is more physically activity, then you definitely will need more energy boosting foods added to your daily diet. The more active you are, I’m sure the more tired you’ll be. These foods are a great source of energy for athletes, but not just limited to athletes. Some of these foods we have discussed already are a good source of energy for the beginner or elite athlete. Don't waste your money on supposed energy boosters such as guarana and ginseng. "Any food will give you energy," says Tara Geise, R.D., a spokeswoman for the American Dietetic Association and a nutrition counselor in Orlando. The trick to maintaining a full charge all day is choosing the right foods. Here are some energy boosting foods to help you while training, working out, competing, leisurely active, physically active, or just getting you through another busy day. *Oatmeal - Heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy. You can mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating, a high pack energy boosting food. *Yogurt - A great energy boosting food and a well known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in vitamin B-12, this super food also helps athletes prevent fatigue. *Blueberries - This miniature super fruit is loaded full of nutrients and beat the rest when it comes to antioxidant properties. This super energy boosting food with antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote good blood pressure. These super foods contain vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game. To get you to build your energy level up for the day, blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition. *Sweet Potatoes - Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout. You can Bake, grill or microwave these nutritious super foods. *Salmon - A source of high-quality protein, iron, and vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It's no wonder salmon and other fatty fish have been touted as super energy boosting foods! I personally love salmon. You can also add canned salmon to your sandwich or salad for a nutrient dense recovery meal. *Rolled oats - Heart disease still tops the charts as the No. 1 cause of death among women, so it's no surprise that the Food and Drug Administration recommends women on a 2,000-calorie daily diet eat about 30 grams of fiber a day. With a mere half cup of cooked oats providing four grams of dietary fiber, adding rolled oats to your diet will help you meet this recommendation. Fiber not only helps reduce risk for heart disease, it slows glucose absorption into the bloodstream, helping maintain peak energy levels and curb appetite. Rolled oats are also an excellent source of B vitamins (great for stress management and energy production) and contain a significant amount of zinc for immune function.This is a great energy boosting food to spark the athlete in you. *Lentil soup - Lentils produce a low-glycemic response, meaning you won't experience a spike in blood sugar followed by an energy-sapping crash, and loaded with dietary fiber (eight grams per half-cup serving). Lentils also are packed full of folic acid, a nutrient essential for keeping cardiovascular risk low and guarding against birth defects. *Fresh figs - With this energy boosting food, just three figs provide a whopping 30 grams of good carbohydrates along with a multitude of B vitamins, calcium and potassium to help ensure peak muscle function and optimal bone health. Figs also are an excellent source of soluble pectin fiber, shown to lower cholesterol and ultimately reduce cardiovascular risk. *Chestnuts - In comparison to other calorie- and fat-dense nuts, chestnuts contain less than one gram of fat per ounce while providing a hefty dose of fiber, vitamin C and folic acid, nutrients important for immune function, formation of collagen and reduced risk for cardiovascular disease. Chestnuts are great to snack on anytime. *Rice bran - The USDA reports more people are eating refined white bread, which lacks quality nutrients due to processed flours. Rice bran boasts superior nutritional credentials, with five grams of carbohydrates and more than two grams of fiber in a mere two tablespoons. Furthermore, it provides 23 percent of the RDA for magnesium, a nutrient directly responsible (along with calcium) for the production of adenosine triphosphate (ATP), for energy during metabolism, as well as conversion of glycogen to glucose for use as the body's fuel during exercise. Rice bran can replace up to half the flour in any quick bread or muffin recipe. If you don't plan on baking in the near future, try sprinkling rice bran on cereal, salad or yogurt. *Whole wheat pasta - Another energy boosting food, this common carbo-loading meal can be a healthful addition to your diet. Whole wheat pasta provides nearly 40 grams of energy-rich carbohydrates per one cup (cooked) serving. In addition, whole wheat pasta provides five grams of dietary fiber, most of it insoluble fiber, shown to reduce risk for breast cancer. To ensure you are buying the healthiest whole wheat pasta, look for at least four grams of dietary fiber and five grams of protein per two ounces dry (or one cup cooked) serving. Be sure to watch portions and try to add a protein (chicken, ground sirloin) to your plate to avoid craving that second pasta portion. And, of course, add some veggies for color, fiber and an array of health-enhancing nutrients. *Oranges -Rich in natural sugars for a quick energy boost, this energy boosting food provide three grams of fiber for sustained energy. In addition, just one navel orange meets an entire day's requirement for vitamin C, while providing immune-enhancing flavonoids, helping to keep colds and the flu at bay. Your heart will also benefit from the folate in oranges. Opt for the whole orange (rather than juice), and be sure to eat the spongy inner layer that lies right under the colorful part of the skin to ensure you are receiving energy-sustaining fiber. Besides using oranges as a tasty, convenient snack, try adding sections of oranges to salads or smoothies, or using the juice as a marinade for meat. *Almonds - If you’re low on energy, try almonds. A handful of almonds are packed with protein giving you a great energy boost! *Peanut Butter -Another energy boosting food that is a protein packer is peanut butter. Grab a tablespoon of the stuff and spread it on whole-wheat toast or try a peanut butter shake. Just add rice or soymilk and a banana. This is a great option for an early morning workout. *Soy Nuts – Love the taste of soy? Soy nuts are another great food for energizing your workout. Soy nuts are packed with omega-3 fatty acids that are essential for your circulatory system. Good Choices of energy boosting foods: Enjoy sweet potatoes, old fashioned oatmeal, energy bars, beans, low-fat dairy foods, most fruits, 100 percent whole wheat or whole grain bread, nuts, whole wheat pasta, green peas, hummus and rice bran. References Kimberly Brown, M.S., R.D., is a registered sports dietitian and competitive endurance athlete based in San Diego, Calif. She provides nutritional counseling and meal planning to athletes worldwide. **This site is designed for education and information purposes only and is not engaged in rendering medical advice, professional services, or treatment of illness or disease. If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner before pursuing an alternative health method.**
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