Some foods are obvious candidates to be staples in an athlete’s kitchen. Others, even those recommended by sports nutritionists, might be unexpected. In any case, regarding food as fuel is the first step. Then it’s a matter of getting the right mix of protein, carbohydrates, fats, fiber, vitamins, minerals and the all-important water. It’s not exactly rocket-fuel science, but active people can improve performance and boost their energy with the right diet–which isn’t the latest popular diet, one super-high in protein, for example.
“Too many athletes are just not getting enough carbohydrates,” says Leslie Bonci, a sports nutritionist at the University of Pittsburgh.
Research continues to link intense exercise to the increased release of free radicals in the body, says sports nutritionist Kris Clark. Free radicals are byproducts of the body’s fuel-burning that can damage healthy cells. Clark suggests any active person get enough antioxidants–vitamins A, C, E and phytochemicals such as lycopene in tomatoes—to neutralize the free radicals. Along with eating the right foods, Susan Kleiner, a dietitian based in Seattle and author of “Power Eating” (Wiley, $16.95), says planning is key.
“Nobody goes grocery shopping every day,” Kleiner says. “So when you do, make sure to get some frozen and canned foods that can make nutritious meals on days when you don’t seem to have any fresh food in the house.”
Here are the staples recommended by Bonci, Clark and Kleiner. Some were choices of more than one of them; all will be good additions to your kitchen, lunch box or competition snack bag.
– Dried apricots: Bonci recommends them for potassium content. The mineral is critical to muscle contraction.
– Nuts: A favorite of most sports nutritionists because these plant foods are bursting with antioxidants and omega-3 fats, which are associated with protection against heart disease and cancer. The best nuts for omega-3 content are walnuts and almonds (which also are the best nuts for calcium intake). Nuts also have good protein content, fiber, potassium and magnesium.
– Low-fat yogurt with live active cultures. Eat fruit blends for breakfast or dessert, use plain for a sour cream replacement. The live cultures play a probiotic role as the “good” bacteria our digestive systems need to work properly. Another good thing about yogurt is that it is light enough to eat an hour before exercise.
– Fortified cereal. Look for one with iron along with the usual cast of vitamins and minerals. This is one of the easiest ways to get enough antioxidants into your day. You don’t have to pick only the obvious healthful cereals, such as Product 19, Bonci says; many of her athletes prefer Cheerios.
– Lean meat and poultry. No surprises here. Clark recommends buying pre-grilled boneless, skinless chicken breasts for easy meals.
– Salmon/tuna. Clark says her top “super food” is fresh salmon, which can keep in the fridge for two days after it is cooked. Canned salmon (a potent source of calcium) and tuna can boost the nutrition of salads, pasta and rice dishes.
– Eggs. The American Heart Association’s newest dietary guidelines state that an egg per day or seven each week is a good level for healthy people. If you are eating eggs for their protein (they are also loaded with iron and vitamins), eating only the whites is defeating your purpose. The yolk has 4 grams of protein, she says, while the white has 3.
– Canned beans. A terrific mix of carbos, protein and fiber. Keep various types on hand–black, pinto, kidney, garbanzo–and add them to salads, pasta and rice.
– Peanut butter. Another of Clark’s super foods, especially for growing athletes, providing substantial amounts of protein, monounsaturated fats and carbohydrates.
– Spaghetti sauce. Always have a jar around, says Bonci, for pasta, rice or some of those frozen chicken breasts. Or make your favorite homemade recipe and freeze it in meal-size containers. Cooked or processed tomato foods are high in the antioxidant lycopene.
– Carrots/cabbage. You knew the list would include vegetables. Any kind is a plus for athletes’ diets. Clark and Bonci like carrots for their vitamin and carotenoid mix and portability. Clark recommends wedges of red or green cabbage for one of the best disease fighters in nature. Another veggie often mentioned was the sweet potato.
– Grapes: Convenient, sweet source of antioxidants. Other fruits discussed were bananas, oranges and apples. Eating a variety of fruits is the best approach.
– Edamame: Although the nutritionists noted that vegetarian athletes would want to substitute tofu for sources of animal protein, Kleiner recommends these soybean pods for everyone. Buy them frozen– they are becoming more widely available in the Chicago area– then steam them, drain and chill. You can eat them as a snack food, salting the pods in a bowl, then opening them like a peanut to eat the soybean inside.
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This is the final Training Table column to appear in Good Eating. It will appear monthly in the Sunday Health & Family section beginning in November.
