Here’s 8 Ways to Eat Like a Pro Athlete
We asked athletes and sports dietitians what are the top foods that what foods keep them in shape and performing their best. You might be surprised by what we found out. The best of the best don’t subsist on protein powder, bars or other engineered fool-like items.
What they like best, and therefore eat most of, are real foods. And in most cases, they’re wholesome, nutritious options that won’t break the bank. Eat more of them and maybe you’ll be feeling like a World Champ too!
[pinterest-pro type=”pinit” pin_url=”https://appforhealth.com/2012/02/eat-like-a-pro-athlete/” pin_image_url=”” pin_counter=”horizontal” pin_desc=”Find out which foods to pro athletes eat to compete? “]
Bananas
Bananas are the ultimate sports fuel. They’re easier to eat and exercise on than, say, most other fruits like oranges or apples and provide readily available carbos for your muscles. You can peel and eat a banana in about 15 seconds flat. Rich in potassium, (an electrolyte which is lost in sweat), a medium ‘nana supplies just over 10% of your daily potassium requirement.
Steak/Lean Beef
This isn’t any surprise since Paleo-inspired diets are increasingly popular among athletes and the research around the importance of lean protein is convincing.
Female athletes are at increased risk for iron deficiency, which impairs the oxygen-carrying capacity of the blood and compromises the immune system. A 3 ½ ounce serving of meat provides 3 milligrams of highly absorbable heme iron or 5% of what you need in a day. It’s also rich in B-vitamins and magnesium, selenium and zinc.
Choose the skinniest cuts, those that have the works “round” or “loin” in their name (i.e., eye of round, top round, sirloin, tenderloin) and trim off any visible fat. Grill, broil or stir-fry without added oils or fats.
Greek Yogurt[pinterest-pro type=”pinit” pin_url=”” pin_image_url=”https://appforhealth.com/wp-content/uploads/2012/02/FruitnYogurt-350×350.jpg” pin_counter=”horizontal” pin_desc=”Tasty Greek yogurt and fruit….delish!”]
Greek yogurt is one of the richest sources of protein (up to 25 grams per cup) and calcium you can find. In addition,yogurt is rich in potassium, magnesium and B-vitamins. Yogurt with live, active cultures provide beneficial bacteria called probiotics. These bugs normally inhabit your GI tract and help defend it against foodborne illnesses like traveler’s diarrhea. The bugs also help stimulate the immune system, helping to keep infections away. Conjugated linoleic acid or CLA, which is known to stimulate the breakdown of fat, is also present in yogurt.
Just watch the varieties that are overly sweetened with added sugars. Plain or vanilla will be lowest in added sugars and you can always add fresh fruit or a little honey or agave, if needed.
Tuna
A standard tin of tuna is six ounces and contains 2 ½, 2- ounce servings. Each serving packs in 15 grams of protein, 1 gram of fat and just 70 calories. Eat the entire tin and you get 37.5 grams of protein in just 175 calories. But tuna is also beneficial because it’s one of the few fish that’s rich in omega 3-fatty acids. Omega-3s help stave off heart disease and are good for bones but they also help control inflammation, which helps speed recovery and muscle soreness post-exercise.
Pasta
Despite the hoopla over eating more protein and less carbs and the popularity of gluten-free diets, most athletes still enjoy pasta. Nearly 84% of pasta’s calories are from complex carbohydrates and 15% from protein and pasta provides B-vitamins and iron. Enjoy whole-wheat varieties and you’ll get more fiber and feel even more satisfied. Partner pasta with lean protein like chicken, seafood, lean beef and plenty of tomatoes and basil.
Peanut Butter/Nut Butters
No one can ignore the power of peanut butter. The stick-to-the-ribs sandwich staple provides long-lasting energy that has fueled many athletes on to victories.
Peanut butter is rich in healthy monounsaturated fat and calories. It’s not packed with protein, but contains a modest amount–3 ½ grams per tablespoon. It’s loaded with vitamin E, magnesium and B-vitamins necessary for the convert food into energy. With 95 calories per Tbsp peanut butter can pack in a lot of calories so it’s best when you enjoy it with other lower-calories foods like an apple, banana or piece of whole wheat bread, rather than, say, a chocolate candy bar. Almond butter is popular as well and is similar nutritionally, but often causes sticker-shock at the checkout.
Eggs
They’re obviously the gold standard for protein. A large egg has just over 6 grams of protein of the highest biological value (read: complete with all amino acids in the most digestible form), and they also contain 13 other vitamins and minerals—virtually everything you need except vitamin C. If you want just protein, eat the whites only; but if you want all the vitamins and minerals, eat the yolks too.
Research shows that people who eat eggs in the a.m. eat fewer calories during the day. Researchers believe that the protein in eggs helps temper carbohydrate cravings and swings in insulin levels that spark our hunger hormones.
Oatmeal
Most athletes always eat something for breakfast and generally, they want something that provides long-lasting energy. For many, oatmeal is the answer. Oatmeal is satisfying because it’s a whole-grain and provides a decent amount of fiber in each serving. Whether you like steel-cut, rolled or instant, all are whole grains. However, many instant varieties have added sugar so you need to watch those that are flavored. A cup of unflavored cooked oats provides 150 calories, 5 grams protein (almost as much as an egg!) and 4 grams fiber. Partner your oatmeal with some dried fruit–like cranberries or raisins–or fresh berries and you’ll have a great start to any day. Oatmeal has also been proven to lower your harmful LDL and total cholesterol levels.
