Power Foods for Athletes

 

Everyone swears by different foods to power them through their workouts and help them recover. Some of the best athletes had rigid, healthy diets, while others equal in success preferred a more flexible approach to nutrition. Whatever your food fixes are, we’ve complied some staple, simple foods that can play a factor in improved performance.

Protein

  • chicken
  • salmon
  • lean red meat
  • turkey
  • lean pork
  • Greek yogurt
  • almonds and nut butters
  • eggs
  • low fat milk
  • low fat cheese (mozzarella)

Carbs

  • leafy greens, especially spinach and kale
  • sweet potatoes
  • squash
  • bell peppers
  • carrots
  • brussel sprouts
  • broccoli
  • eggplant
  • tomatoes
  • strawberries, blueberries, raspberries, cherries
  • pears, plums, peaches
  • mangos, pineapples, oranges
  • bananas, apples
  • pomegranate
  • watermelon
  • kiwi, passion fruit
  • whole grain bread
  • brown rice
  • whole grain pasta
  • oatmeal
  • rice cakes

Healthy fats

  • avocados
  • nut butters (almond or peanut are healthiest)
  • olive/coconut oil

Food spreads

  • guacamole
  • hummus
  • bruschetta

Sweets

  • dark chocolate
  • oatmeal bites
  • fruit

Daily meal ideas

Breakfast

  • Oatmeal with peanut butter, banana and chia seeds, with a cooked egg, or with mashed sweet potatoes and cinnamon
  • Eggs with a piece of toast and sliced avocado
  • Whole grain cereal with milk and fruit
  • Yogurt with peanut butter, low sugar granola and fruit
  • Burrito with eggs, beans, salsa and low fat cheese

Lunch

  • Whole grain bread/wrap with turkey, spinach and honey mustard
  • Sautéed vegetables and eggs
  • Vegetables and hummus

Dinner

  • Salmon with spinach salad and a sweet potato
  • Steak and sautéed onions and brussel sprouts
  • Chicken and whole grain pasta
  • Lean pork chops and roasted sweet potatoes
  • Shrimp and vegetable stir fry
  • Turkey burger with guacamole on a whole grain bun

Snacks

  • bell peppers and hummus
  • veggies or whole grain tortilla chips with guacamole
  • whole grain/gluten free pretzels and peanut/almond butter
  • cottage cheese
  • yogurt and fruit
  • oatmeal
  • cereal with milk

Enjoy!

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