A food and flavour expert has shared some of the foods that are popular among Olympic athletes – not just for performance but also overall health
A health expert has revealed the top food choices of athletes that can help us mere mortals stay healthy and battle chronic diseases. Elite athletes need food that not only fuels them during gruelling training sessions and competitions, but also aids recovery after intense workouts.
Plus, a balanced diet rich in vitamins and minerals is essential to maintain overall health and ward off injuries or illnesses. In short, athletes require the right grub to power up.
Food and flavour whizz Matt Webster, from Seasoned Pioneers, has now spilt the beans on what athletes love to eat and how these foods contribute to a healthier and happier lifestyle. Salmon tops the list.
“A key element of any Olympian’s diet is protein,” Matt explained. “A lot of athletes’ food goals involve getting plenty of protein while also keeping inflammation down
“This fish is packed full with omega-3 fatty acids – a nutrient that’s linked to a variety of things such as improving heart and lung health, strengthening your joints and also boosting your immune system. Salmon is a fantastic source of protein – the vital factor in muscle growth that helps the process of replacing damaged muscle tissue.”
Matt isn’t alone in his opinion – according to Outside Magazine, it’s a fantastically healthy oily fish. It’s packed with lean protein and omega-3 fatty acids, which help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease.
Matt also mentioned other foods that athletes adore for their health benefits – even if you’re not vying for Olympic gold, reports Wales Online.
Cayenne pepper
Capsaicin, the compound that gives cayenne pepper its heat, has been found to suppress appetite and modestly increase energy expenditure and circulation. It also binds to receptors in the brain, nerves and blood vessels associated with pain relief.
Ground cayenne is widely used in cuisines around the world, particularly in Latin American, Caribbean, Indian, Thai, and Mexican cooking, and is known for its medicinal properties. When it comes to spices, Cayenne is super easy to incorporate into a variety of dishes, making it an essential spice for aspiring Olympians.
Peanut butter
You’ll be chuffed to hear that peanut butter is a favourite among many athletes. However, it does need to be pure peanut butter without additives like sugars, oils and salts.
If you can find the right stuff, it’s a fantastic source of vitamin E, as well as monounsaturated and polyunsaturated fatty acids. These are brilliant for lowering cholesterol levels in your blood and they’re also crucial for bolstering your immune system, accelerating post-training recovery times and preventing injury.
Peanut butter is packed with protein while also being a fantastic source of niacin and folic acids, both of which aid in converting food into energy. Plus, it’s calorie-dense, ensuring your energy levels are sustained throughout tough workouts.
Legumes
Legumes are a natural protein-carbohydrate combo. This is vital for many endurance athletes, as you need carbs to fuel your muscles and protein to build and repair them.
They also have a low-glycaemic index. This means they’re slow to digest and provide prolonged energy.
Low GI foods are excellent choices for endurance sports, as you generally can’t eat anything during the workout. The soluble fibre in legumes also helps guard against heart disease by reducing the cholesterol in your blood.
Eggs
Just one egg provides 10 per cent of all your daily protein needs. It’s one of the most complete food proteins available.
Inside this high-quality protein are all of the amino acids necessary for your muscles to promote their recovery and repair processes. Apart from vitamin C, consuming two eggs a day can supply between 10 per cent to 30 per cent of all your vitamin requirements.
That includes vitamin K, which is a crucial component for healthy bones. If you don’t eat eggs, you really should.
Dark chocolate
It’s been shown to reduce blood pressure and cholesterol levels, as well as aid in decreasing inflammation. The caffeine found in dark chocolate is also believed to provide a longer-lasting energy boost, helping you to exercise for extended periods.
To sweeten the deal even further, research has discovered that dark chocolate can enhance your body’s efficiency in utilising oxygen. Just two or three squares are all you really need.
If you can find a bar with almonds and other nuts included, that’s even better.