Top 5 Foods to Increase your Sports Endurance!

Ever wonder what super foods endurance athletes use to fuel their bodies? Whether your discipline is running, swimming, cycling or any other sport, low energy is simply not an option! You need to provide your body with enough energy to meet the demands of training and enable proper recovery between exercise sessions. For the best nutrition before, during and after your training, read on for the Top 5 Foods to Increase your Sports Endurance and take your performance to the next level!

1. Quinoa
Quinoa contains all 9 of the essential amino acids so it’s a complete protein! Therefore, it’s a brilliant option for vegetarians concerned with protein intake. It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. Because quinoa is a slowly digested carbohydrate and gluten free, it is good low glycemic index option. Adequate carbohydrate intake is essential for endurance sports as it prevents protein from being used as energy.

2. Salmon
When it comes to its nutritional qualities, salmon is certainly the king of fish! As well as being an excellent source of high-quality protein, salmon is one of the best sources of the essential fatty acid omega 3. These essential fats help balance the body’s inflammation response and recent research now links the anti-inflammatory properties of omega-3s to the relief of joint pain associated with arthritis or exercise.

3. Kale
Kale is one of the most nutrient-dense foods in existence! This health-boosting vegetable boasts a great range of nutrients including calcium, vitamin C, magnesium, zinc, and iron. Including more leafy greens such as kale in your diet will increase your energy levels without adding too many extra calories. It also contains folate, an essential vitamin which is important for circulation in runners.

4. Oatmeal
Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. Complex carbohydrates are slower to digest, which prevents a sugar crash, and they contain more fiber and nutrients than simple carbs. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats have also been said one of the best foods to reduce excess abdominal weight and are one of the most effective foods to help athletes prevail over those long, intense workouts!

5. Bananas
Bananas can help athletes optimize their performance when consumed before, during and after training and competitions. An average banana contains 30g of carbohydrates, making it an effective source of energy for endurance athletes. Bananas are a great source of electrolytes including potassium which helps to retain fluid balance in your body’s cells, which can prevent muscle cramping. Potassium is also necessary for proper muscle growth and development.

Understanding how nutrition affects our ability to train, perform and compete is essential for getting the results and rewards we all desire. Your ideal nutrition programme and how and when you fuel your body very much depends on the demands of your chosen sports, but making the above foods a part of your programme (getting the right fuel into your tank) -you can’t go wrong! You’ll certainly experience a boost in your energy levels and overall vastly improve your physical performance. Got something to say about foods that make you stronger for longer? Let us know below or @KeepFitKingdom !

Jonathan is a professional senior tennis coach and qualified SAQ (Speed Agility Quickness) trainer. As well as tennis, he enjoys swimming, running and strength conditioning and has a strong interest in how nutrition and mentality can help you achieve your health and fitness goals. Having struggled with injuries throughout his career, he now spends less time on court and more time on how to lead a healthier and happier life!

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