It’s a fact: People who regularly participate in intense athletics need more micro- and macronutrients than sedentary people. In the RealJock article Superfoods for superior fitness, we detailed nine powerful foods that can help meet the specialized needs of active individuals and athletes.
Superfoods for athletes can be broken down into three broad categories, each serving an individual function for the active individual:
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- green tea
- blueberries and other dark berries
- spinach and other dark green leafy vegetables
- Whole eggs
- Cold water fish such as salmon, tuna, and mackerel
- Brown rice
- Oats (and wheat germ, barley, bulgar, rye)
- Legumes such as red kidney beans, and lentils
But eating these foods is only half the battle; when you eat them and in what combination you eat them can dramatically affect the value of those foods to your body. Pratt and Matthews, authors of “Superfoods Rx”, were among the first in the medical community to encourage daily food synergy in our diets to promote powerful interactions among those nutrients that are vital to health (1). Their studies of the Okinawans and other communities who practiced synergistic eating in their diets found that these communities had the lowest levels of cancer and heart disease in the world.
By properly timing your consumption of different superfoods around your sleep, workout and workday patterns, you can better reap the rewards from their micro- and macronutrients and enjoy better health and athletic performance.
A DAY IN THE LIFE OF GOOD EATING
The menu below offers an eating plan that synergistically combines superfoods, maximizes the value of every bite you eat and helps power you get through tough workouts and recovery to build muscle more quickly. Use it as the general tool and tailor it to your individual schedule and daily caloric intake goals.
7 am: Wake up and breakfast
- Consume eight ounces of warm water to stimulate the digestive system
- Oatmeal with two egg whites, wheat germ, walnuts, mixed berries and soy milk.
10 am: Morning snack
- One cup of green tea, white tea or yerba mate
- One apple
- One cup mixed nuts
12:30 pm: Lunch
- Grilled salmon
- Brown rice or couscous with cranberries and pine nuts
- Spinach salad with strawberries, peppers, citrus, olive oil and balsamic dressing
4 pm: Pre-workout snack
- One cup cottage cheese
- One cup oats and wheat germ
- One cup mixed fruit: bananas, oranges and berries
- One cup soy nuts
- One cup green tea, white tea or yerba mate
6 pm: Workout
7:30 pm: Dinner
- Grilled tuna
- Grilled peppers, asparagus and onions
- Three-bean salad with kidney, black and garbanzo beans
- One slice 12-grain bread
10 pm: Late-night snack
1. Pratt S. and Matthews K. Superfoods Rx. Harper Collins. NY, NY. 2004