Find out how prominent athletes are able to stay at the top of their game on a plant-based diet.
Some superfoods are not only great to develop a strong body but also capable of increasing an athlete’s vitality.
If you are a vegan athlete, let’s take a look at 3 such superfoods that can be incorporated into your daily diet.
Berries
Berries happen to be one of the most recommended foods for athletes and for good reason. Berries can offer the body several benefits that are highlighted as shown below:
Berries are credited for increasing muscle recovery. This means that they help in reducing the time taken by your body to recover from muscle tears and soreness. According to an experiment conducted on athletes, where they were given blueberry smoothies before their workout, they were able to recover better from muscle soreness 60 hours after their session.
The same experiment also found that berries greatly reduced oxidative stress as blood samples were drawn 60 hours post-workout showed less cell damage. An athlete releases more free radicals into the body after a workout session. Berries, being rich in antioxidants, have the power of reversing oxidative damage to a large extent. This is quite important when it comes to maintaining not just muscle health but overall wellness.
Berries help in inhibiting fat cell development. Fat cells need to be controlled in order to prevent fat deposits from accumulating in the body. As per studies conducted on mice, those that chewed on polyphenols- a nutrient present in berries- saw a 73% decrease in their lipids. This goes to show that berries can truly help in curbing fat deposits in the body.
Berries are said to help in the fight against metabolic syndrome. This syndrome can induce reduced metabolism, inflammation, glucose intolerance, insulin resistance etc. Those who are unable to exercise long hours will see a marked improvement in their stamina after consuming berries.
Here are some berries to add to your daily diet.
• Acai berry
Being rich in antioxidant properties, Acai berries are great for athletes. Most athletes suffer from immense pain after a workout session owing to the buildup of lactic acid. Berries help in cutting down on this acid thereby reducing the pain.
• Goji berries
Goji berries help in increasing cellular respiration. This means that your cells will have more oxygen before and after a workout thereby enabling better performance. These berries also contain Lactate dehydrogenase, thereby making them a must-have in your diet.
As you can see, nibbling on a few berries before and after your workout can help in increasing your athletic performance to a large extent.
• Blueberries
Blueberries are said to be the king of berries and are a must for all athletes to include in their diet. Blueberries come with extreme anti-oxidant content and a chemical known as Lactate dehydrogenase that helps in reducing oxidative damage. This, in turn, helps in enhancing muscle health and help athletes’ recover faster from muscle tears and soreness.
Leafy greens
Leafy green vegetables are loaded with multiple vitamins that are required to maintain a healthy body. There are several types of leafy green vegetables that one can choose from, but kale and spinach take top billing for the amazing health benefits that they provide. Some of these benefits are as follows.
• Kale
Kale is rich in many essential nutrients including iron, Vitamins A, C and K. All of these help in increasing your body’s capacity in recovering from muscle soreness. It also contains the highest amount of lutein, which is a potent antioxidant. Kale assists in enhancing cell repair and ensures that your body has the chance to fully recover after each session
It is obvious that no athlete will be able to resist the temptation of digging into some of their favorite snacks. This includes potato chips and wafers that athletes tend to eat, feeling guilty. However, one great substitute for this can be baked kale chips. They taste great and ensure that you do not subject yourself to unnecessary calories and cholesterol. In fact, kale is known to cut down on the level of cholesterol in your blood stream thereby making it the best snacking option for vegan athletes.
• Spinach
Spinach is low in calorie content. Spinach can be quite filling without the addition of unwanted calories. Just a quick blitz in the blender and you are left with a healthy juice sure to increase your nutrition through several folds.
Spinach is said to contain nitrates that contribute toward increasing cellular efficiency. You will feel energetic before and after a workout and have enough energy to carry on without feeling too tired.
It is crucial for athletes, especially women athletes, to pay keen attention to their bone health. Excessive pressure on bones during workout and performance can weaken them and lead to bone deficiencies. One good way of dealing with this is through the incorporation of spinach in your day-to-day diet. Spinach contains vitamin K in abundance, which is required to maintain strong bones. It also contains calcium that can further improve bone health.
Fiber is required to digest food and maintain a clean stomach. Spinach can provide you with a good dose of fiber. Just a cup of spinach juice will leave you with 3 to 4 grams of fiber.
Apart from kale and spinach, you can also consume arugula, chard, collard greens, curly endive and tatsoi.
Seeds
• Chia seeds
Chia seeds are very nutritious and can provide athletes with sustained energy. They are favorites among runners and gym goers. Here are some of its health benefits.
Chia seeds have the capacity of holding almost 30 times their weight in water and can, therefore, provide the body with consistent hydration. They are ideal for athletes and exercisers who work out in humid climates and require more hydration than others.
Rich in omega 3 fatty acids, Chia seeds help in creating a lubricating barrier between joints. This helps in reducing inflammation and facilitates movement. These oils also help in controlling hyperactivity and hypertension.
Since these seeds absorb far more water than their capacity, they can be consumed to feel fuller for longer. Just a handful will do the job and you do not have to worry about feeling puckish in between meals.
The amino acids found in Chia seeds can help in accelerating recovery time. It can decrease the time taken by your muscles to recover from soreness. They are therefore best eaten as soon as you step out of the gym, or finish your exercise routine. A cup of Chia seeds can leave you with 10 grams of fiber.
• Sesame seeds
Sesame seeds are the next best seeds to add to your diet. They might be tiny but are loaded with nutrition. Here are some of the health benefits provided by sesame seeds.
Sesame seeds are a storehouse of calcium. Calcium is important for all athletes as it can easily deplete during workouts. 30 grams of sesame seeds can provide the body with 350 grams of calcium. This makes for nearly 40% of the daily requirement.
Iron is required by the body to produce hemoglobin that transports oxygen to the different muscle tissues. 30 grams of sesame seeds can provide you with 5 grams of iron, which happens to be 60% of the daily requirement for men.
As per studies, athletes and bodybuilders have a high risk of developing zinc deficiency. This can lead to fatigue, reduced endurance and brain fog. Sesame seeds, being rich in zinc content, can solve this problem once and for all. You will feel energetic and experience enhanced performance.
As you can see, chewing on a few chia and sesame seeds on a day-to-day basis can help you enhance your athletic performance.
Nuts
• Walnuts
Walnuts are nutritional powerhouses designed to keep your body strong and healthy. Just a handful of walnuts are enough to increase your overall health and make you a better athlete.
Walnuts contain an amino acid known as L-arginine, which is required to maintain muscle health. This amino acid converts to nitric oxide, a compound that causes blood vessels to dilate. This improves blood flow to the various muscles and reduces the risk of tearing.
Walnuts contain omega 3 fatty acids that are required to maintain heart health. It reduces inflammation and helps with the conversion of fat to energy. In fact, walnuts are regarded as the number 1 vegan substitute for fish oils, as they can contain just as much fatty acids. Omega 3 acids are also said to enhance exercise performance. You will be able to exercise for longer hours.
Walnuts are rich in multiple nutrients including B vitamins and zinc. These aid in keeping the immune system healthy. You will fall sick less often and be able to perform better.
• Almonds
Almonds are the second best nuts to add to your diet. They are just as nutritious as walnuts, if not more.
Almonds contain a high dose of calcium that is required to maintain strong bones. Just by nibbling on a few almonds you will be able to increase the calcium content in your bones and prevent them from drawing from your bloodstream.
The fiber content in almonds is extremely high, making it ideal for athletes. Fiber is not digested by the body and tricks it into working hard to digest it. This causes the body to up its metabolism and assists with improving digestion.
Almonds have a fair amount of proteins that can contribute to your daily requirement. Munching on a few before and after your workout session can leave you energetic and help your muscles recover faster.
Magnesium is an important component of the body and especially required by athletes to remain healthy. It helps in enhancing the release of testosterone and controlling cortisol thereby enabling better performance. Both walnuts and almonds can be added to smoothies or toasted and sprinkled over salads.
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