Antioxidant-rich antioxidants for athletes -
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Training Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program.
Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury.
Well-rounded programs also include Sports Psychology training. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing.
Learn best practices from athletes who have achieved success and the experts who have helped them. Get Recruited Today Nutrition Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally.
In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions.
In some situations, athletes gain an edge with prescribed use of safe supplements. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. Sports News Latest sports news, for all pro sports, college sports, high school sports, and more.
Eat Healthy , Recovery. Why Athletes Should Consume Antioxidants for Sports Performance and Muscle Recovery. By Jim Carpentier Published On: Olive Oil 1 tsp. Salt 2 tsp. Cinnamon 2 tsp. Cocoa Powder 2 tsp. Butter 2 small slices of Cheese 3 tbsp.
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So by consuming antioxidants that combat these free radicals, in theory, an athlete can reduce the time needed for recovery. Ruscigno noted that athletes who follow plant-based diets, which are fundamentally rich in naturally occurring antioxidants, have reported a dramatic decrease in their recovery times in comparison to when they trained on a diet that included animal products.
While antioxidants do seem to enhance athletic performance, the research on antioxidant supplements is inconclusive, and may even serve as a detriment, said Ruscigno.
Ruscigno also pointed to a meta-analysis and systematic review published by the British Medical Journal in that focused on antioxidant supplementation and cardiovascular deaths 2. The researchers found that the supplements had no benefit on the prevention of heart-related deaths, and Ruscigno suggests that the same may be true for athletic performance.
For those looking for that extra boost to bring their fitness to the next level, Ruscigno walked us through the specific vitamins and foods that contain naturally-occurring and bioavailable antioxidants. Beets contain a unique phytonutrient group called betalains.
According to Ruscigno, betalains have anti-inflammatory and antioxidant properties. Further, beets have also been shown to improve blood flow, which is essential during physical activity to supply the muscles with oxygen. Researchers attribute the high nitrate content of beets to their specific ability to enhance blood flow.
While Ruscigno claims that beet juice is the most effective method to consume beets, given the juice is highly concentrated with nutrients, he also maintains that athletes can reap the benefits by consuming them in a variety of ways, including raw, steamed, or roasted.
Cacao, which is a large bean used to make chocolate, has also been linked to improving blood flow, according to a Harvard study 3.
Raw cacao powder is available in stores and can be added to smoothies and oatmeal. Dark chocolate in small amounts has also been seen to provide similar benefits 4. Berries contain high amounts of antioxidants and an abundance of other necessary nutrients.
Ruscigno suggests adding them to smoothies for post-workout fuel. Frozen berries have equitable antioxidant properties and keep longer. Opt for raspberries, blueberries, and blackberries, which contain the highest levels of anthocyanin, a phytochemical that improves oxygen consumption 5.
Tart cherries and tart cherry juice have also been linked to improved athletic performance, particularly in runners. In a clinical trial with a group of long-distance runners, those who consumed tart cherry juice for five days before and two days after a marathon had reduced inflammation and faster recovery times in isometric strength tests, compared to the placebo group 6.
These foods are also easy to eat in abundance. One serving is a mere half cup, and an arugula salad can easily contain two cups of greens. This equates to four full servings of antioxidant-rich fuel.
Beyond arugula, Ruscigno also recommends a plethora of other dark leafy vegetables — everything from kale to spinach and collard greens — which can be eaten raw or cooked. In essence, the key to optimum athletic performance is a balanced plant-based diet rich in nutrient-dense foods. Try an arugula salad topped with berries and shaved beets, or make a tart cherry juice smoothie with a handful of spinach and a dusting of cacao.
Cheers to improving your fitness — no supplements required. Beets and chocolate are great together, as they both have deep, earthy flavors and are antioxidant-rich. Cacao is much richer because it maintains all of the fatty acids from the bean, which is removed from cocoa powder.
It is harder to find- try health food stores, specialty shops, or online. Cocoa powder will work as a substitute, but the texture will be different also will be much lower fat! Ingredients 8 cups vegetable broth mushroom or potato are great!
Instructions 1. Bring all ingredients, except the cacao powder and lemon juice, to a boil in a large soup pot. Lower the heat and simmer for 20 minutes. Stir in the cacao powder and cook for another 20 minutes. Stir occasionally. Add the lemon juice and remove from the heat.
Garnish with grated chocolate on each bowl before serving. Variations: Add 1 minced chile pepper for heat or 1 cup diced tempeh to up the protein. Nutrient Analysis per serving: Calories: ; Total fat: 4g; Sat fat: 2g; Trans fat: 0 g; Sodium: mg; Total carbohydrate: 42g; Dietary fiber: 10g; Protein: 6g.
For more dairy-free recipes, check out our Switch4Good recipe collection. Peternelj TT, Coombes JS. Antioxidant supplementation during exercise training: beneficial or detrimental?
Sports Med. Myung SK, Ju W, Cho B, et al. Efficacy of vitamin and antioxidant supplements in prevention of cardiovascular disease: systematic review and meta-analysis of randomised controlled trials.
Photo: Shutterstock. com "], "filter": { "nextExceptions": "img, blockquote, antiioxidants, "nextContainsExceptions": Antioxidantt-rich, blockquote, a. antixidants, a. Thank Antioxidant-rich antioxidants for athletes for oxygen. The body consumes vast amounts of oxygen during sustained running—up to 15 times more than at rest. The body uses it to release energy from metabolic fuels, mainly glucose and fat, and power muscle activity. Antioxidang-rich about supplements? There are so many products Preventing diabetes through workplace wellness programs there that Antioxidant-rich antioxidants for athletes antioxidaants Antioxidant-rich antioxidants for athletes, faster recovery, and even higher levels of wthletes, but are these mystery powders Anttioxidant-rich pills really superior to whole plant-based foods? Antioxidatns RuscignoMPH, RD, our Switch4Good resident dietitian and an endurance athlete himself, argues that supplementation is not necessary if one maintains a nutrient-dense plant-based diet. We sat down with him for a chat about antioxidant-based supplements and the benefits of specific antioxidants found in plants. He also made a strong case for enhanced athletic performance simply by consuming antioxidants in their whole food form. Beyond protein powders, antioxidants are some of the most common supplements serious athletes gravitate toward.
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