Whey
Whey protein is found in the watery portion of milk. When cheese is produced, whey is what separates from the curds.Whey is naturally a complete protein, containing all the essential amino acids. It's particularly high in the BCAAs (leucine, isoleucine and valine). Branch-chain amino acids are important for athletes because they're metabolized directly into muscle tissue, improving performance and offering optimal protein repletion.
Athletes can benefit from a diet high in leucine, resulting in higher lean mass and lower body fat levels. Whey protein has approximately 50 percent more leucine than soy protein.
More: The 3 Best Time to Load Up on Protein
Whey protein also helps athletes maintain a healthy immune system by increasing glutathione levels in the body. This becomes particularly important during times of competition or overtraining.
Because whey protein is predigested it's more bioavailable in the body. It's also low in calories and carbohydrates. For athletes who follow a low-glycemic index diet, whey protein is an optimal source.
Note: Because it's a dairy product, it's sometimes unsafe for the lactose-intolerant.
More: 5 High-Protein Foods for Optimal Recovery
Spirulina
Spirulina is a blue-green, microalgae with a strong nutrient profile. The low-calorie superfood is comprised of about 60 percent digestible protein, and is considered to be a complete protein. Spirulina also contains alpha-linoleic acid, beta-carotene, iron and an array of phytochemicals. Athletes like spirulina because it can increase VO2 max.More: The Impact of VO2 Max on Running Performance
A 2010 study published in Medicine and Science in Sports and Exercise reported that spirulina had a positive impact on exercise performance. The results were impressive. The time it took to fatigue after a long-distance run was significantly longer among those who took spirulina. They also found that the fat oxidation rate was increased by almost 11 percent over the placebo groups.
More: Why You Should Eat the Rainbow
Maca
Maca root, which is grown in the mountains of Peru, belongs to the radish family. It's been known to boost energy levels, improve stamina, reduce post-workout soreness and inflammation, and promote clear, mental focus.Maca root contains digestible protein, small amounts of essential fats, and minerals such as zinc, calcium and magnesium, all of which have been shown to improve performance and reduce recovery time when taken before, during and after a workout. It's also known to increase body temperature, leading to an increase in metabolism and fat loss.
More: Simple Superfood Recipes for Athletes
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