TRAINING ON SUPERFOODS

Superfoods for Athletes

IF you are in the middle of your triathlon training or you are an endurance athlete, you know that lack of energy is not an option. You need to be focused, strong, lean, and recovery quickly so that you can train tomorrow. Through my years of experience, the only thing I found that gave me the energy I needed was superfoods. Here is a list of the superfoods I found most helpful while training for marathons and the 70.3 Ironman.

What are Superfoods?

Superfoods: Super foods are defined as those foods which are so nutrient-rich that they can help fight aging and illness. Super foods have high amounts of flavonoids and micro and macro nutrients while being low in calories. Bellow are a list of the best superfoods to boost your immune system, fight fatigue, speed up muscle recovery, and prevent aging. The super foods, such as goji berries, hempseeds, cacao beans (raw chocolate), maca, spirulina, and a host of others listed here serve as powerful sources of clean protein, vitamins, minerals, enzymes, antioxidants, good fats and oils, essential fatty and amino acids, and offer many other nutrients. The information is based on solid research as well as my personal experiance. They should be considered seriously for almost anyone’s diet.

Whether you are an athlete or not, they represent a uniquely promising piece of the nutritional puzzle. Including superfoods, along with a diet of whole foods, presents a platform of nutritional excellence in order to enhance performance. Incorporating the world’s most nutritionally rich foods will not only improve endurance training but also overall health and well being. You will notice beauty enhancement, sustainable energy, mental focus, and weight loss. Here you will find a list of the top ten superfoods you, and specifically if you are an athlete, they should incorporated into your diet.

Cocoa

Best Used For: Antioxidants, Protein, Fiber, sodium, Natural Stimulant

Antioxidants: Cocoa is full of heart healthy antioxidants. The antioxidants found in the superfood of Cocoa will allow your body to cleanse and be free of toxins. This cleansing process will keep your body alkalized, and free of excess waste. For an athlete an alkalized body means a leaner, healthier, and more energized body.

Protein: Cocoa powder provides 5 grams of protein per serving, almost as much as an egg. The protein found in Cocoa will keep your body satisfied and provide your body with sustained energy, while preventing your body from crashing.

Fiber: Cocoa powder provides 6.5 grams of fiber per serving, almost as much as a bowl of raisin bran. The fiber found in cocoa will keep your body full for a longer period of time as well as contribute to a healthy functioning colon.

The sodium found in Cocoa can act as an electrolyte replacement; this makes it a good option to add to a sports drink.

As a natural Stimulant: Theobromine, which is an alkaloid component of the beans, resembles the effect and action of caffeine. But as compared to caffeine, it has less powerful effects on the nervous system

What is it: Cacao was given the name of Theobroma by Linnaeus. The word literally means food of the gods because of delicious tastes of its seeds that left anyone who ate it at a loss for words. The Mexicans named these pounded seeds Chocolate.

Mood Boosting Health Beenfits: Cocoa is full of mood-boosting compounds. Cocoa is naturally low in sodium and high in valuable potassium.

Purchasing Tips: Make sure the Cocoa is organic and raw other wise the valuable live enzymes and nutritional benefits will be harmed.

Eating Suggestions: Desserts, smoothies, bars, snacks, exercise specific recipes, and sports drinks

Gogi Berries

Best Used For: Stamina, endurance, AND ELIMATION of fatigue, recovery, Reduction of Fat

As an athlete: Goji increases stamina and endurance, and they help to eliminate fatigue, especially when recovering from and illness or long stint of exercise. Goji is known as the "longevity fruit." Its unique master molecule polysaccharides and powerful antioxidants fight against free radicals that cause damage on the body.

What is it: Goji berries are sweet tasting, dark-red colored fruit.  This fruit has extraordinary healing properties and is considered one of the world's most nutrient-dense foods.

Health Benefits: For over 2,000 years Goji berries have proven to improve many health conditions and cure ailments. Goji is said to contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than steak. Goji stimulates the secretion by the pituitary gland of high (human growth hormone), the youth hormone. The benefits include: reduction of body fat, better sleep, and improved memory, accelerated healing, restored libido and a more youthful appearance.It is also a common practice in Chinese medicine to prescribe it to treat liver, kidney, or eye diseases, along with other herbs medicine.

Eating suggestions: Many people consume goji berries in their day to day lives because they believe that red colored berry can keep them healthy, young, and energetic. Goji berries can be eaten as raw, as goji juice, as herbal tea (e.g. with Chrysanthemum), with yogurt, and with cereal etc.

Purchasing tips: Find Gogi Berries at your local organic market. You may also find them, much cheaper, at a Chinese market

Ginger

Best Used for: reducing inflammation, circulation, digestion, reduces nausea.

As an athlete: Ginger helps reduce inflammation. So it can be used to treat any disease that is caused by inflammations such as arthritis or ulcerative colitis. Being a warming herb, ginger can help knock out a fever. This property also makes it effective in stimulating circulation of the blood. It can also help relax muscles around the blood vessels and is said to help prevent blood clots from forming. The warming effects make it a natural decongestant as well as an antihistamine, making it the perfect remedy for colds. Recent studies show that ginger might also have a role in lowering LDL cholesterol because the spice can help reduce the amount of cholesterol that is absorbed. Gingers healing properties come from it’s volatile oils, gingerols and shogaols, which are also responsible for it’s pungent taste. The oils cause more digestive enzymes to be produced, which helps with the whole digestion process and neutralizes the acids that can cause nausea, cramps and even diarrhea.

What is it? The ginger stalk and scape grow to a height of three to four feet (90 to 120 cm). White with purple streaks or yellowish in color, the flowers grow on spikes at the end of the scapes that grow from the rhizome.

Health Benefits: Ginger is known as a powerful weapon in the treatment of ovarian cancer. A study conducted at the University of Michigan Comprehensive Cancer Center found that ginger powder induces cell death in all ovarian cancer cells to which it was applied.

A study at the University of Minnesota found that ginger might slow the growth of colorectal cancer cells. Studies show that ginger is just as effective as vitamin B6 in the treatment of morning sickness, and also a great motion Sickness Remedy. It has been known as a Cold and Flu Prevention and Treatment, a Migraine Relief treatment, a Menstrual Cramp Relief treatment, and used for the Prevention of Diabetic Nephropathy.

Purchasing tips: Although you can use dried ginger and powdered ginger for health benefits, fresh ginger is preferred. It is readily available in most supermarkets. Pieces of the rhyzome can be sliced off for use and the remainder stored in the refrigerator where it should keep for about 3 weeks as long as it is not fully peeled.

Eating suggestions: Ginger is used in several beverages, such as ginger tea, made by boiling water and ginger for several minutes. Ginger Ale and ginger beer both got their names from the important ingredient: ginger. Ginger is also a great ingredient to use in salad dressings, desserts, and sauces.

Hemp oil

Best Used For: Increasing Strength, increasing motor skills, increasing focus, hydration, reduce inflammation

As an athlete: Hemp oil contains Alpha Linolenic acid (LNA) – Omega 3 that will help to increase strength, improve vision and learning ability, increase motor skills and coordination. It will reduce tissue inflammation, and increase mental focus. Omega 3 helps to speed up the metabolic rate, and increase the immune system. The Omega 6 found in hemp oil will prevent excessive water loss and help you stay hydrated.

What is it? Hemp oil has long been recognized as one of the most versatile and beneficial substances known to man. Derived from hemp seeds (a member of the achene family of fruits) it has been regarded as a superfood due to its high essential fatty acid content and the unique ratio of omega3 to omega6 and gamma linolenic acid (GLA) - 2:5:1.

Health Benefits: Modern science reveals that hemp oil contains all the essential amino acids and essential fatty acids necessary for human life, as well as a rare protein known as globule edestins that is very similar to the globulin found in human blood plasma. Hemp seeds contain the most balanced and richest natural single source of essential oils for human consumption. The E.F.A.'s not only help to restore cells, but also improve a damaged immune system. The Linoleic acid (LA)- Omega 6, found in hemp oil will help to reduce skin eruptions and acne. It has been proven to reverse the process of hair loss, and liver degeneration, behavioral disturbances, kidney degeneration, failure of wound healing, sterility in males, miscarriage in females, arthritis-like conditions, heart and circulatory problems.

Purchasing tips: You can find high quality hemp oil at your local organic market.

Eating suggestions: With a pleasant nutty flavor, Hemp Seed Oil is ideal for use in salad dressings, mayonnaise, dips etc. It is not suitable for frying as this reduces the benefits.

Maca

Best Used for: Hormone regulation, stress relief, adrenal support, stamina, regulates the thyroid, supports weight loss, offers energy, and an increase in libido

As An Athlete: Maca has properties which support Hormone regulation. It acts as a natural stimulant while supporting the adrenals (a very rare gem). It acts to relieve stress found in the body, as well as support stamina, and a steady flow of energy. Less stress in the body means a faster recovery, and more time for training.   Less stress also means fewer cravings for sweets, and unhealthy food options. Fewer cravings leads to a leaner body. Maca also regulates the thyroid and will help to maintain a healthy metabolism. For these reasons it is a good one to take in order to support weight loss.

What is it? Maca is a root that grows in Puru and is ground into powder. It has a chalky taste and is best taken in a smoothie, raw bar, dessert or exercise specific recipe.

Support the adrenal glands: Maca is an adaptogen and as such helps in maintaining the overall health of the body. Its calcium, fatty acids and vitamins B1, B2, B12 content aids in the digestion process while its phosphorus as well as vitamins B12 and B1 works on the nervous system. On the other hand, the alkaloid content of maca helps the body assimilate all the nutrients required by the body. The maca herb contains glucosinolate and fibers that help prevent some forms of cancer. The fatty acids content of the herb helps in improving the body’s immunity system. It also helps in lessening the chances of getting rickets, osteomalacia and other bone diseases.

Increase libido and Sexual Healing: Mention the word maca and the first thing that comes into mind is libido. This is understandable considering the maca’s efficacy as a libido enhancer making it one of the top supplements for sexual wellness.

Maca is an important crop to the Peruvians not merely for sexual healing but basically because it is consumed as food. The rough terrain of the Andes makes it difficult to grow crops so those that grow wild like the maca are made a daily food staple of the Andes.

The Spanish conquerors who invaded the area soon got wind of the effectiveness of maca in enhancing the libido that they considered the root crop as valuable as gold they even used it as a medium of exchange.

Maca’s efficacy in improving sexual performance is attributed to its macamide and macaene contents which are still being analyzed by scientists. The root crop also contains plant sterols like stigmasterol and campesterol as well as the alkaloids Leidiline A and B—-all of which contribute to making maca a valuable supplement for sexual wellness.

The effectiveness of maca in improving fertility was discovered as early as 1961 after a laboratory study using impotent rats as subjects showed an increase in their fertility after taking in maca. However, the scientific community is still apprehensive about these results as most of the studies done were sponsored by manufacturing companies and the results may have been subjective or were orchestrated to produce the desired outcomes.

Researchers attribute the libido enhancing effect of maca to its protein and other nutrient content. Amino acids are needed in stimulating many bodily functions including sexual and fertility and maca contains at least 10% of protein. The neurotransmitters dopamine and noradrenaline require amino acids like tyrosine, histidine and phenylalanine to transmit signals to the body’s nervous system to process sexual arousal during the sexual act. All of these amino acids can be found in maca.

One important amino acid that plays a vital role in counteracting male impotence is the arginine. Arginine, which also increases sperm motility and production, is found in almost all sexual wellness supplements in the market today. Maca is a good source of arginine. Doctors confirm the vasodilating effect of Arginine which results to an increased blood flow to the male sex organ.

There are many more reasons why maca is an effective supplement for sexual wellness especially for those suffering from some form of sexual dysfunction including erectile dysfunction. And the good thing about this herb is that it is non toxic at all which means it does not have any adverse effect on the body.

Eating suggestions: 1 teaspoon a day. Taking more then that will not increase its positive effects so don't burn a whole in your pocket buying up your maca supply.

Spirulina

Spirulina is being developed as the “food of the future” because of its amazing ability to synthesize high-quality concentrated food more efficiently than any other algae.

Best Used for: energy, alkalizing the body, regulating blood sugar, decreasing appetite, controlling weight, It reducing inflammations, boosting immunity.

As an Athlete: Joint paint, lack of energy, cravings, and a foggy mind is usually a result of an over stressed, and an acidic system. In order to have the energy needed to be an endurance athlete having an acidic system is not an option. By taking spirulina, you will experience rapid repair of your muscles, clear mental focus, and more energy.

Spirulina provides energy, alkalizes the body, and regulates blood sugar. It decreases appetite, and helps to control weight. It reduces inflammations, boosts your immunity, and removes heavy metals. It increases mental focus, repairs Dna damage, reduces high blood pressure, increases antibody responses, accelerates recovery from any illness, improves gastrointestinal and digestive health, enhances natural cleansing and detoxification. It has the highest concentration of beta-carotene, vitamin B-12, iron and trace minerals and the rare essential fatty acid Gla. It helps to give beautiful skin, promotes healthy eyes and vision and is the ideal anti-aging food. It is also the closest known properties to human blood, which means it has the capability to revitalize every cell in your body.

Other Health Benefits you should know: Most notably, Spirulina is to 90% complete protein, with all essential amino acids in perfect balance. In comparison, beef is only 22% protein. In addition, Spirulina is one of the few plant sources of vitamin B2, usually found only in animal tissues. A teaspoon of Spirulina supplies 2 ½ times the recommended daily allowance of vitamin B2 and contains over twice the amount of this vitamin found in an equivalent serving of liver. Spirulina also provides high concentrations of many other nutrients - amino acids, minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, and enzymes.

What is it? Spirulina is a microscopic blue-green alga in the shape of a spiral coil, living both in sea and fresh water. Spirulina is the common name for human and animal food supplements produced primarily from two species of cyanobacteria: Arthrospira platensis, and Arthrospira maxima. Though referred to as 'algae' because they are aquatic organisms capable of photosynthesis, cyanobacteria are not related to any of the various eukaryotic algae.

Arthrospira is cultivated around the world, and is used as a human dietary supplement, as well as a whole food, and is available in tablet, flake, and powder form.

How much to take: As much as you are craving. I usually take a 1-2 tablespoons a day but when I am over taxed and stressed out I notice I naturally crave more, and I listen to this. You can't take too much of this vibrant superfoods.

Eating Suggestions: The easiest way to incorporate spirulina is to add it to your smoothie in the morning. Also, give a few of my recipes a try for a more adventurous route. Lime Parfait with Macadamia Cream, and the Alkalized Almond Truffles are both to die for and incorporate spirulina.

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