The Top Superfoods for Exercise and Why
To benefit the most from your time at the gym, fuel yourself with a diet that is rich in lean protein, antioxidants, complex carbohydrates, minerals, and healthy fats. All of these attributes can come from a single ingredient, non-processed foods. These are also the foods that your body recognizes as quality fuel and does not need to work extra hard to process throughout the body. Here are some of the top superfoods for exercise.
Eggs
Eggs are half pure protein, and they have all eight of the essential amino acids that are needed for muscle growth and regeneration. They are rich in vitamins and minerals such as calcium, phosphorus, iron, zinc, and vitamins A, D, E and B. The best eggs to eat are free-range, organic, pastured eggs. This ensures that the eggs you are eating do not contain added hormones or antibiotics that may interfere with your body.
Eggs are a great pre-workout snack if consumed about half an hour before starting an exercise routine. They can also be used as a recovery snack to help cellular rebuilding.
Millet
This ancient grain has a sweet and nutty flavor added to its complete essential amino acid profile. It is a pure protein that is also a rich source of magnesium, phosphorus, and calcium. These are great nutrients for giving athletes energy throughout their workout.
Making millet is similar to making oatmeal, as two parts of liquid are added to one part of millet before covering and bringing to a boil. Simmer this until the millet has absorbed all of the liquid, which is approximately twenty minutes.
Including millet as a staple in an athlete's diet will help to improve recovery time and prevent them from feeling sluggish after a hard workout. The great thing about millet is its versatility. An athlete can add any other whole foods to flavor it up, such as slices of banana (which also boost muscle recovery time), or blueberries. Some even add a bit of honey on top for an extra sweet taste.
Cherries
This antioxidant-rich fruit provides many health benefits while also boosting athletic performance. Cherry juice is a known anti-inflammatory, which can decrease muscle pain in athletes if consumed twice per day. Cherries provide a post-exercise benefit and lower weight and body fat, which may lead to heart disease.
Salmon
Salmon is also a complete lean protein that the body can easily use. It encourages muscle growth, and the omega-3s act as anti-inflammatories while also keeping lubricated. This is ideal for preventing health issues such as bursitis.
It is vital to eat high-quality wild salmon, rather than farm-raised salmon. Farmed salmon are less healthy and are known to have high levels of diseases, toxins, and sea lice.
Milk
Even though there are a lot of types of milk made these days, cow's milk is the most beneficial to athletes. Cow's milk has a lot of carbohydrates and protein, so it is an excellent muscle recovery drink that is convenient to take to the gym. When protein and carbs are taken together, muscle tissue repairs faster than if they are consumed separately.
Beans
While beans are known for their fiber and protein content, they are also perfect for athletes who are trying to lose weight or live a vegetarian lifestyle. Beans contain a lot of B vitamins, which boost an athlete's energy, as well as vitamins A, C, and E, which all act as anti-oxidants. While beans are low in fat and calories, they are a rich source of calcium, phosphorus, folic acid, and potassium. Be sure to drink a lot of water when eating beans to help the digestive process.
Eugene Wood is a leading NYC and Long Island Massage Therapist and the Education Chair for the NY Chapter of the American Massage Therapy Association. Eugene has offices in Manhattan and Wantagh, Long Island. Learn more by visiting his website at www.eugenewoodmassage.com.
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