3. Beets
Beets are rich in nitrates. Research on the correlation between beetroot juice and performance began after it was shown that nitrates could increase nitric oxide in the body. This in turn dilates vessels to improve the delivery and uptake of oxygen by the muscles.
Preliminary studies showed a reduction in oxygen cost during moderate and intense training and increased time to exhaustion thanks to beetroot juice. More recent studies have shown benefits of beetroot juice when taken in both a 6-day (16 ounces per day) regimen and a one-time pre-training dose 2 to 3 hours before training.
In general, beets are full of antioxidants, phytochemicals and a variety of other good-for-you nutrients, making them an important kitchen staple.
Add it to Your Diet
- For everyday nutrition: Add beets to salads or sandwiches or roast them for dinner.
- For training nutrition: Drink 16 ounces of beetroot juice, take 6 teaspoons of freeze-dried powder or a beet training shot, gel or supplement. Make sure whichever variety you take has at least 300 milligrams nitrates. If you're using the juice or powder in a smoothie or pre-training snack, consume it about 2 to 3 hours before training. If you're using a commercial beetroot training gel, follow the manufacturer's instructions.
More: 3 Ways to Add Beet Juice to Your Diet
4. Yogurt and Probiotics
Plain yogurt is a nutritious food item that contains healthy bacteria called probiotics. These can help an athlete in three specific ways.
They improve nutrient absorption, which can help recovery by increasing the delivery of antioxidants, vitamins, minerals, carbohydrates and proteins to the cells. They boost immune function and can decrease the incidence of mononucleosis in athletes, in particular. Finally, they can significantly reduce digestion issues both acutely and chronically, helping athletes who experience nausea during and after training.
Add it to Your Diet
- For everyday nutrition: Nosh on plain yogurt topped with berries, nuts and honey for breakfast or lunch. Add it to smoothies, use it as sour cream, or eat it with fruit for a snack.
- For training nutrition: Add yogurt to a pre-training or recovery smoothie or parfait. Mix the yogurt with honey and fruit for carbohydrates and nuts or chia seeds for healthy energy-supplying fats.
