12 Foods All Athletes Should Include in their Nutritional Plan

Nutrition and athletic performance are undeniably linked. For young aspiring athletes, nutrition is one of the most overlooked aspects of their competitive preparation programme. Eating a well-balanced diet is critical for good mental and physical welling being. A sound eating plan provides an athlete's body with energy, protein and essential fats, as well as minerals and vitamins which helps performance and allows for quick recovery and new muscle growth.

Below we have compiled the types of food that aim to promote health and wellbeing in elite level athletes. This content can also be applied to healthy individuals, however; they do not apply to people who need special dietary plans for medical conditions, nor does it apply to the frail and elderly.
1.   Sweet Potatoes
-    Tremendous source of Vitamin A and contains a good amount of Vitamin C
-    Vitamin A helps maintain soft tissue and skin
2.   Oatmeal (Not Instant)
-    Great as a stable breakfast or a protein shake
-    Help boost carbohydrates and calories
-    Also high in fibre, which helps maintain an athlete's glucose levels
3.   Banana’s
-    Extremely high in potassium and a good amount of carbohydrates
-    Helps to maintain low blood pressure
4.   Oranges
-    Very high in Vitamin C
-    It is ideal for healing and boosting the immune system
5.   Nuts
-    Unsaturated fat which helps fight inflammation
-    Protein to support recovery
-    Fibre to maintain energy
6.   Olive Oil
-    Stimulates natural anti-inflammatories

7.   Salmon
-    Fantastic muscle building protein
-    Has loads of Omega 3 fats which aids in the recovery process
8.   Flax Seed
-    High in Omega 3 fats and fibre
9.   Whey Protein
-    Contains a lot of amino acids
-    It is a derivative of milk
-    Can mix powder into water to make a protein shake
-    Or you can drink a tall glass of milk
10. Tuna
-    High amount of amino acids
11.  Eggs
-    High in protein
-    Contains healthy fat
12.  Coconut Oil
-    Good for metabolism and energy
-    Can easily cook with it

An athlete’s body is like a car engine; it needs to be taken care of. You would not put diesel into a petrol engine; as it will not work properly and may severely damage the vehicle. The same goes for your body, the only problem with this analogy is that athletes only get one body. They cannot run down to the dealership and trade in the old model for a newer faster version. We need to constantly be putting in the correct fuel; to not only perform now but to maintain a long healthy lifestyle.


Tamryn White