Sports nutrition is very important for anyone who moves their body, but it’s even more important for those folks that compete in sports and put a lot of demand on their bodies and minds.
Here are the most important factors when considering which foods to consume for sports nutrition:
1. Foods that will give your body the energy (fuel) it needs to perform
A. Living carbohydrates: fresh fruit, vegetables, and vegetable juices
B. Raw fat: raw eggs, raw butter, avocados, and coconuts, as well as High quality oils: olive, coconut, sesame, flax, fish and cod liver
C. Starchy carbohydrates: whole grains, beans and potatoes, with potatoes being the best choice
D. The best fuel for your body is fat, not carbohydrates. Slowly transition into getting most of your calories from fat and reducing the amount of carbohydrates and you will feel better. Eat a high fat, moderate protein, moderate to low carbohydrate diet with plenty of green vegetables, especially green juices and experience the difference with greater power and vitality. The amount of carbohydrates needed will vary from person to person. If your sports training consists of mainly aerobic exercise, then you can eat less carbohydrates. If your sports training consists of a lot of anaerobic exercise, then you are going to need more carbohydrates.
2. Foods that will nourish, soothe, lubricate, repair, and rebuild your cells, joints, ligaments, tendons, muscles, bones, glands, organs, etc.
A. Protein to repair and rebuild: wild fish, raw eggs, raw milk, organic chick and grass fed beef – vegetarian protein choices: raw eggs, nuts, seeds, raw cheese, raw milk, grains and beans
*The absolute best repair building food that promotes new cellular growth is meat: Wild fish, organic beef and chicken. Raw or rare meat is the most healing and powerful
*Grains and beans: although they have some nutritional value and decent protein, they are at the bottom of the list for nourishing and repairing the body
B. Raw Fat to soothe, lubricate, repair, hydrate, and detoxify; including saturated fat and cholesterol: raw eggs, raw butter, raw milk, avocados, coconuts, olive oil, flax oil, sesame oil, fish oil, cod liver oil and coconut oil
3. Foods that will supply water and oxygen to your body
A. Refer to number 1 A and B above: Living carbohydrates and raw fat
*These foods will hydrate the body better than water because they are full of of energy, vitamins, minerals, bacteria, and enzymes
*When drinking water, add lemon or lime juice or organic raw apple cider vinegar
Top Foods for Athletes
1. Fresh vegetable juices – use celery or cucumber as the base
2. Fresh seasonal fruit – eat with raw fat or nuts and seeds for sustained energy
3. Raw eggs
4. Raw butter
5. Wild fish
6. Grass fed beef and organic chicken
8. Coconuts or coconut oil
9. Raw unheated honey – eat with raw fat
10. Raw milk – a small percentage of people may not be able to digest raw milk, but avoid pasteurized milk
11. Vegetables – eat raw or juiced for tomatoes, cucumbers, celery, lettuce, lightly steamed or juiced for broccoli, kale, chard, collards, etc.
12. If desiring a starch, choose brown rice, millet, quinoa, or a sweet potato and eat it with some raw fat
Top Supplements for Athletes
1. B Vitamins for energy, brain focus and digestive health
2. L-Carnitine to drive fat into the cells for energy, especially for muscles and heart
3. Amino acids: glutamine, taurine, arginine, etc. to repair and rebuild
4. D-Ribose: foundational material for ATP- primary source of cellular energy
5. Adrenal herbs: ginseng, nettles, licorice, rhodiola, ashwagandha, wild oats to balance hormones such as Adrenaline, Cortisol, DHEA, etc.
Healing Injuries with Nutrition
Heal from injuries quicker with proper nutrition. Injuries include sore muscles, torn muscles, torn ligaments, torn tendons, deep bruises, sprains, strains and broken bones.
Sports Nutrition for Athletes
The right nutrition for athletes and for anyone who exercises is very important. Food needs to provide fuel and energy. It also needs to help the body to recover and rebuild and to lubricate, nourish and protect. Many athletes do not put enough emphasis on healthy food. Healthy nutrition for athletes should be a top priority.
The right foods are also very important when healing from injuries and most everyone will experience an injury from time to time.