These flavonoid compounds support Performanfe-enhancing Performance-enhancing foods Ginseng for fertility and may Performance-enhancing foods fight Perfogmance-enhancing radical damage, Perdormance-enhancing elite athletes. Ginger A ofods anti-inflammatory, gut-soothing Performance-enhancing foods, ginger is important Performance-enhancing foods athletes. Sweet potatoes can be seasoned with spices like cumin and turmeric, which have their own health benefits or can be baked and eaten alone. Calories Protein Glucids Lipids Interest kcal 21 g 0 g 7 g Low fat Excellent source of complete protein Rich in phosphorus, zinc and selenium Rich in vitamin B3 and B6.

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My Top 4 Foods For Endurance Athletes

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Iron is essential in the production of healthy red blood cells that deliver oxygen to tissues in the body. Without enough iron in the blood, you become fatigued faster. The lack of oxygenation can affect your heart rate and immune function.

Squash and pumpkin seeds are a great source of plant-based iron. Intense exercise can be hard on your body. Proper recovery is essential to improving your strength. Healthy fats and foods rich in essential vitamins and minerals can help improve immune and thyroid function.

They can also protect and repair bones and connective tissue. Brazil nuts are an excellent source of proteins, fats, and other essential nutrients. According to the Mayo Clinic , Brazil nuts are high in nutrients that help control blood pressure, such as:.

Eating just a few Brazil nuts each day can stimulate your natural recovery processes and help you build and maintain strong bones and muscles.

A healthy and varied diet containing whole-food carbohydrates, proteins and fats, and abundant plant sources rich in micronutrients and antioxidants will provide the best balance of nutrition for optimal performance.

Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first.

The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape?

Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype. When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help.

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Medically reviewed by Natalie Butler, R. Alkalize your body with sprouts. Reduce inflammation with flax seeds. Improve endurance with beet juice. Beat fatigue with pumpkin seeds.

Stimulate recovery with Brazil nuts. Balance and variation. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

As a class of food, leafy greens are the best! But wait a second, what about beets? Beet juice is easy to use in studies, and has shown to reduce 5k running times. It is high in nitrates, but not as high as arugula or some other leafy greens.

Too much fiber before your event can divert too much blood to the gut. Juice is much lower in fiber, so drink some beet juice a couple hours before your start.

The rest of the time, eat several cups of leafy greens per day. How it works : Nitrates in food are converted to nitric oxide in the blood.

Nitric oxide relaxes your blood vessels, causes vasodilation, reduces blood pressure and allows more blood flow.

Turmeric is a spice made from a root. Curcumin is one component of turmeric. As athletes, our workouts and races create inflammation. Part of recovery is about reducing inflammation. Turmeric is a strong anti-inflammatory and anti-oxidant. It improves endothelial function meaning again — better blood flow!

You can put a teaspoon in your food, add fresh turmeric root to a smoothie or you can get fancy and get your turmeric latte! Honorable mention for anti-inflammatory: Tart cherries! I like to make a spritzer with carbonated water and juice. Trick question : what is the highest antioxidant food?

Green tea also gets an honorable mention as a great anti-viral drink and is also very anti-oxidant rich. Make sure you rinse your mouth out after drinking hibiscus tea because it can temporarily hurt your teeth enamel.

A quick note about tea: tea will inhibit iron absorption, so drink your tea outside of mealtimes. and as a bonus, eat more vitamin C vegetables with your iron sources for better iron absorption.

Also great for lowering blood pressure. How much? I put it in my oatmeal. It reduces inflammation, reduces cancer risk especially breast and prostate cancer due to its high lignan content. You can also use it as an egg replacer in baked goods. Mix 1 T ground flax with 3 T warm water and wait a minute.

Things Performance-enhancing foods getting enough sleep, keeping stress levels low, and staying hydrated Performance-enhancing foods crucial. You Pedformance-enhancing have to know Plant-based nutrition Performance-enhancing foods top superfoods Performance-enhancing foods improve athletic performance. Performance-enhancung what these superfoods foodd is just Performance-enhancing foods important as knowing the right training exercises to do in the gym. Finding the right superfoods that naturally enhance athletic performance is a necessary step when it comes to maximizing your performance. Probably the oldest and one of the top superfoods that enhances athletic performance is fresh spirulina. Spirulina is a blue-green algae that grows in salt and freshwater. Hundreds of years later, NASA astronauts are utilizing spirulina for health and performance purposes.