It's an ideal choice for athletes aiming for muscle recovery and overall heart health. Packed with vitamins, minerals, and antioxidants, spinach supports muscle function and aids in recovery due to its high content of iron, magnesium, and vitamins A and K.

Greek yogurt is an excellent source of protein and contains probiotics that support gut health. It's beneficial for muscle repair and recovery after intense workouts. Loaded with complex carbohydrates, sweet potatoes provide a sustained energy source while supplying essential vitamins and minerals like vitamin C, potassium, and fibre.

These tiny seeds are a powerhouse of nutrients, including omega-3 fatty acids, fibre, and protein. They help maintain hydration due to their ability to absorb water, making them ideal for athletes. Beets contain nitrates that help improve blood flow and oxygen delivery to muscles, potentially enhancing endurance and performance during workouts.

Almonds are a great source of healthy fats, protein, and antioxidants. They can aid in muscle repair and provide sustained energy due to their nutrient-dense profile. Known for its anti-inflammatory properties, turmeric can help reduce exercise-induced muscle damage and soreness, potentially improving recovery between workouts.

Including these top ten superfoods in your diet can complement your training regimen and support overall athletic performance. While supplements play a role in enhancing performance, these nutrient-dense foods provide an array of benefits that go beyond what a pill or powder can offer.

For athletes striving to maximise their potential, a balanced diet rich in these superfoods, coupled with proper hydration and rest, can be a game-changer. Experiment with incorporating these superfoods into your meals and experience the positive impact they can have on your athletic journey.

We've all had problems with our pre-workout supplement turning hard or clumpy before but you can fix it! If you look on bodybuilding forums online, one big re-occurring problem that you'll encounter fellow weight-lifters having is this: their pre-workout going hard or clumpy.

So it's no coincidence that almost everyone has this problem. In fact, you might have regretted buying a certain product or brand after this has happened.

Only to go and try a new pre-workout and have the same problem - so what's the cause of hard or clumpy pre-workout powder? This is exactly the answer that we're going to provide in this article. But we'll also give you some fool-proof ways to try and avoid this problem from happening in the first place.

Right, so your pre-workout supplement arrived in a solid block or it began turning clumpy or hard somewhere along the line. Either way, you're here looking for answers. However, there isn't just 1 reason why your pre-workout powder has turned clumpy or hard.

There could be numerous different factors that caused it to happen; we'll go through each different scenario below This has been the most common reason why our pre-workout powder has turned clumpy or hard.

If you leave it unused for ages, then it'll just sit there - most likely taking in moisture from the air, without being stirred around. Think about it. You use your protein powder much more than your pre-workout, right? Well, that means your protein powder is constantly being mixed around in the tub, making it much less likely to solidify.

However, pre-workout aren't usually 'everyday' supplements. Instead, you'll just take a pre-workout when you need that 'kick'; this might not be everyday, unless you've become dependent on these products As a result, if you've not used your pre-workout for a couple of weeks, then open it up and give it a quick stir to keep it from turning into a solid block.

This should be one of the most common mistakes made by most lifters. You should never leave your pre-workout supplement in the car, especially on a hot day.

Because it'll increase the pre-workout powder's chances of drawing in as much moisture as possible - resulting in hard or clumpy pre-workout.

Ultimately, if your pre-workout has turned clumpy or hard after leaving it in the car, then it wasn't a co-incidence. Don't do it! You might not have known what that little packet was in your pre-workout container was there for and took it out. For whatever reason, if you've removed your silica gel packet from your pre-workout container, you've effectively increased your chances of having hard or clumpy pre-workout powder.

Because silica gel packets are literally designed to absorb moisture and keep food or powder dry. Right, so you've eaten your starter and now you want your main course.

This is the section that you came here to read. You're going to feel like it's Christmas too; instead of giving you one 'fix', we're going to give you numerous different solutions to help you revive your hard or clumpy pre-workout supplement - to make it usable again and save you from having to buy more products necessarily!

Don't take this as medical advice or anything like that, and ultimately you'll be trying any of these options at your own risk. We found this fix in numerous bodybuilding forums online.

Almost everyone recommends you to throw your hard or clumpy pre-workout in your blender - pretty logical right? Well, does it work? Yeah, it works! Our pre-workout was back to powder form after less than a minute in our blender.

And we've actually fixed a few different pre-workouts using this method. So for us, this method is our 'go-to' option when fixing hard or clumpy pre-workout powder. Of course, you'll be using your own blender at your own risk; we've heard of people breaking their blenders by trying this in rare occasions As a result, just make sure that you have an effective blender that'll seriously get the job done.

If you're not confident in your blender's ability to fix your concrete brick of pre-workout, then you might be interested in our other ultimate fixes. If you don't have a blender or are worried that you're going to break your blender with your hard or clumpy pre-workout powder, then this is the fix for you.

It's pretty self-explanatory. Grab a fork and start breaking up your powder until it looks like it should look. Or until it's loose enough for you to scoop out accurate servings from. Before you start complaining, you might not be able to get your pre-workout looking like fine powder again.

So you'll have to just settle for being happy with slightly clumpy pre-workout powder with this fork option.

We saw this idea in a bodybuilding forum too and we were pretty skeptical at first. But it actually works - it does take much more effort than the other 2 options though. What do you do? Well, we began by adding enough water to fill your container, so the water level is just above the solid or clumpy powder.

After that, we left our powder to dissolve in the water, adding more water when necessary we left it in our fridge during this process. Eventually, we were left with liquid pre-workout. At this point, we grabbed our ice cube tray, filled that bad-boy up, and placed it in our freezer.

Ultimately, you'll be left with pre-workout ice-cubes that you can chew before you go to the gym. But in all honesty, we can't completely recommend this option because it'll be hard to determine the exact serving size of each ice cube - so do this at your own risk Basically, if you've failed to really fix your pre-workout supplement and it's still really clumpy, then just grab a chunk and chew it; this was also quite a popular option in bodybuilding forums.

But the main issue with this is that you won't know the exact dosages or serving size you're consuming. So you might consume more caffeine or nutrient in your pre-workout than you want to. So, we can't really recommend this option either.

But it is a option - try this at your own risk! As we mentioned, many people remove the silica packets from their pre-workout containers.

This inevitably increases your chances of your pre-workout powder turning hard or clumpy. However, adding a slice of bread or some dry rice inside a small open plastic bag, inside your pre-workout container can help fix the issue; this is because the slice of bread or rice should draw the moisture away from the powder.

One thing that everyone should be doing is trying to prevent their pre-workout powder from turning hard or clumpy in the first place. A really popular option on bodybuilding forums is keeping pre-workout supplements in fridges.

This makes sense, because it'll keep your pre-workout powder cool and dry at all times; it's believed that your pre-workout powder draws in moisture when it's in warm environments.

After seeing this on forums, we've been keeping our pre-workout in our fridge since. And we can agree that it definitely helps!

A great option is adding a second silica gel packet to your pre-workout container; this is if you have one spare, or you can buy them from Amazon for pretty cheap too. Or if you don't want to buy some more silica gel packets, then just add some uncooked rice in an open bag into your pre-workout container instead.

Either way, both options will help keep your pre-workout powder from absorbing excess moisture, which prevents it from turning hard or clumpy. We mentioned earlier that leaving your pre-workout on your shelf for months increases its chances of turning hard or clumpy. So it should be common sense that using your pre-workout more frequently will help mix-it-up and prevent it from going 'bad'.

Not only that, it'll make you buy fresh pre-workout supplements more frequently too, so you'll suffer from this problem much less. Think about it; pre-workouts usually come in serving containers.

So they're designed to be fully consumed in the space of months - not left on your shelf for 3 months! If you haven't just skimmed through this whole article, then you should have learned some valuable information here. Ultimately, by saving your pre-workout powder from turning hard or clumpy, you're also saving yourself money too; no-one wants to replace their pre-workout with a new product just because it's gone hard.

On the one hand, some apply the term superfood to exotic plants like acai and goji berries, wheatgrass, chia seeds, and maca. On the other hand, others refer to healthy but boring staples like blueberries, oats, and almonds as superfoods.

So, do superfoods exist, or is it just a slick label applied to healthy foods of all kinds? Yes and no. On the one hand, compared to what the average Western diet, eating plenty of so-called superfoods will make a noticeable improvement in your health. What Is a Superfood? For example, supplement companies have been promoting wheatgrass and acai and goji berries for over a decade.

They applied the same formula to boring, everyday healthy staples like blueberries, kale, and dark chocolate. No problem! In other cases, some people also label normal, healthy foods as superfoods in order to encourage people to eat more of them.

While understandable, this has also led to the incorrect notion that some healthy foods are drastically healthier than others. There is a shred of truth to the idea behind superfoods, though.

For example, strawberries, oranges, and lemons contain more vitamin C per gram of weight than most other fruits. Some foods also contain compounds that have unique health benefits. For example, broccoli is a good source of sulforaphane, which may have powerful anti-cancer properties and which may also negate some of the unhealthy chemicals produced from grilling meat.

For example, although strawberries, oranges, and lemons contain more vitamin C than most other fruits, almost every fruit contains large amounts of vitamin C—enough to help you reach the recommended daily value with only two to three servings.

Likewise, although broccoli is a good source of sulforaphane, so are Brussels sprouts, cabbage, cauliflower, and other cruciferous vegetables. That said, the idea of superfoods has become thoroughly entrenched in the fitness world, so we might as well look at some of the foods most often considered superfoods.

Superfood Fruits. Apples green-apples superfood Apples are rich in antioxidants and phytonutrients that fight free radicals. In one study, non-smoking women between the ages of 30 to 50 were randomly assigned one of three dietary supplements, adding three apples per day to their diets, three pears per day, or three oat cookies per day.

The fruit group lost a pound on average more than the oat group. Bananas bananas superfoods Bananas are one powerful fruit. Blueberries blueberries superfood The deep blue color that comes from blueberries lets you know that they are rich in antioxidants that ward off free radicals.

They can also be helpful for weight loss thanks to the combination of fiber and water found in blueberries, which reduces appetite. I like to add blueberries to my smoothies, salads, or on top of my oatmeal.

These tiny, bright berries help control appetite and blood sugar levels. They also contain a good chunk of fiber. Be careful not to go overboard, as all dried fruits are easier to overeat than their fresh counterparts.

One study examined 91 obese patients and split them into four groups. One group was given a placebo, one received grapefruit capsules, one had to drink grapefruit juice, and the last group ate fresh grapefruits. The participants had to consume their allocated supplements three times a day before each meal over 12 weeks.

The results? The fresh grapefruit group lost the most weight, the grapefruit juice drinkers came in second place, and the capsule consumers fared better than the placebo takers. The reason for this is probably that the grapefruit eaters got more whole fiber, which generally helps control appetite better than plain juice.

Pears pears superfood Pears are incredible for controlling appetite. Since pears have an average of 5. Fiber has a number of health benefits including improving blood sugar levels, reducing appetite, and supporting proper digestion.

Pomegranate seeds pomegranate superfood This low-calorie snack option also packs a healthy dose of fiber, making it an ideal afternoon treat. I like to buy containers of pomegranate seeds so all I have to do is sprinkle them over some greek yogurt.

Superfood Veggies. Avocados avocados superfood Do you ever get that feeling after you eat that you could go for something else, despite having eaten a full meal already?

I used to until I learned that adding half an avocado to your lunch could help prevent this issue from happening. A study published in the Nutrition Journal on 26 healthy but overweight participants, asked them to either replace other foods with avocados or simply add avocado to their meals.

Twenty-eight percent even reported feeling satiated full as long as five hours later. I like to add half an avocado to my smoothies, sandwiches, or salads. Black beans black-beans superfood The combination of fiber and protein makes beans so healthy for you.

Not only will black beans keep you full, but they provide slow-release energy from complex carbs. I like to make black bean burritos using fresh salsa, avocados, and brown rice. Broccoli broccoli superfood Instead of severely limiting your food intake, you can add more nutrients and cut calories simultaneously by eating broccoli.

With broccoli I keep it simple and steam it as a side dish or use it in a stir fry. I also like to cut it up raw for salads or hummus. Chiles chilies superfood Chiles are high in fiber, nutrients, and flavor, making them an ideal choice for many meals.

Garbanzo beans garbanzo-chickpeas superfood You may be familiar with garbanzo beans, or chickpeas, thanks to the rise in popularity of hummus, a ground up and seasoned version of chickpeas. These tan colored beans are packed with soluble fiber to absorb water and help you feel full.

Chickpeas are also nutrient dense and provide you with 7 grams of protein and 22 grams of complex carbohydrates. I prefer eating chickpeas in a cold salad or ground up as hummus.

Lentils lentils superfood Similar to beans, lentils are packed with protein. In fact, a single cup can contain as much as 18 grams of protein for just over calories. There are a number of fruits, vegetables, seeds and roots in most local grocery stores which truly offer an edge to recovery and, in turn, enhanced performance.

Traditionally used to enhance sexual performance, this root vegetable—native to the Andes Mountains—is packed with amino acids, vitamins and minerals. Maca root has been shown to improve stamina and reduce the onset of exercise-induced soreness.

This superfood is available in powder, liquid, and capsule form, and the recommend dosage is mg taken three times a day with food.

This blue-green algae is noted as having the highest percentage of complete protein by weight of any food on earth.

Packed with a wide variety of antioxidants, phytonutrients and vitamins, the use of spirulina has been correlated with increased endurance and expedited recovery after exercise. Studies support positive effects from this superfood on stamina, vitality, endurance, and energy as well as its added benefits on cardiovascular and immune functioning.

The recommended intake of cordyceps is 3 to 9 grams taken twice daily as a liquid extract, as food, or as powdered extract. I recommend trying something new and adding these superfoods to your daily diet.

Keep track of how your performance and recovery improve with these new additions to your diet to make your own decision on which will work best for you. Vote count: 1. No votes so far! Be the first to rate this post. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

Creating A Running Log: The Basics Running is a different animal than other sports in the fact that it can be very individualistic. Two sprinters. For soccer players, developing a great first touch and connection with the ball before practices and games is key. Twitter Facebook Youtube Instagram.

Search Search. My CoachUp. Parents Coaches Coach Resources Coach Spotlight Training Baseball Basketball Fitness Football Lacrosse Other Sports Running Soccer Swimming Tennis Recruiting Testimonials CoachUp in the News CoachUp Way Success Stories Videos Drills How To Julian Edelman Nerlens Noel Stephen Curry Stephen Curry All Athlete Ambassadors Pro Sports Wellness Injury Prevention Motivation Nutrition Psychological Menu.

Home Wellness Nutrition Superfoods to Enhance Performance and Recovery. Superfoods to Enhance Performance and Recovery. CoachUp June 28, am No Comments.

Foods To Eat To Be Healthy , Health , Healthy Cooking , Healthy Foods , Super Foods.