There are foods to increase physical performance, which are a great source of energy. These help maximize performance when doing some type of training or sports activity. The best thing is that these foods are easy to get and incorporate into the diet, since it is part of a normal balanced diet. Do you want to increase your physical performance, but do not know what to eat? Do you know what those ideal foods are for increasing physical performance? Well, keep reading as we will tell you everything you need to know.
What foods help increase physical performance?
Fruits, vegetables, cereals, meats, fish and dairy products are all necessary in a healthy and balanced diet. This is because some complement each other, so none should be excluded. Among all these, there are some foods that are very useful for increasing physical performance, due to their excellent characteristics. Let’s see which are the best.
Whole grains
These mainly provide carbohydrates, fibre, vitamins and minerals. They constitute one of the main sources of energy for a person in training. It is preferable to consume those that are whole grains.
There are two cereals that are excellent options to incorporate to increase physical performance: oats and quinoa.
Oats
It is rich in complex carbohydrates that are absorbed slowly and therefore will last us longer in the blood, so it is very favourable if taken before doing any physical activity. On the other hand, it is the cereal that contains the most omega 6. This essential linoleic fatty acid has a cardio protective effect. Likewise, it also contains vitamin B1 and minerals such as phosphorus, magnesium and potassium. These are necessary for proper muscle contraction.
Quinoa
This is a pseudo cereal that contains more protein and good quality. Since they contain all the essential amino acids. In addition, quinoa also provides us with complex carbohydrates, a lot of fibre, B2 vitamins and folic acid. This food does not contain gluten, making it ideal for people with intolerance or sensitivity to it.
Lean protein
Chicken breast is low in fat and has a high concentration of protein. Like turkey breast, it is an excellent ally for physical performance. So it should be included in the diet two or three times a week, in order to have enough energy to progress each day in your training.
Likewise, fish cannot be absent among foods to increase physical performance as it is a source of high-quality protein. Tuna, sardines or salmon provide not only good protein, but important amounts of beneficial essential fatty acids such as Omega 3 and Omega 6.
These healthy fats are very favourable for practicing sports activity. And, most importantly, they contribute to the good condition of the joints. Omega 3 intervenes in the body’s anti-inflammatory processes. Something essential to develop optimal physical performance avoiding injuries.
These foods can be present in any of the meals. However, at night (dinner) protein has a greater physiological impact on muscle recovery and increased lean mass. However, excessive protein consumption is not recommended as a goal to increase muscle mass. The recommended daily amount for maximum muscle development, is 1.7 or 1.8 grams/kilo of weight per day.
Fruits
These are essential in the daily diet of an athlete. They provide the vast majority of vitamins, minerals and fibre that our body needs. In turn, they help hydration thanks to their high water content.
All are ideal for increasing physical performance. The recommendation is to take them in all shapes and colours. But, we will mention three that are highly recommended.
Orange
It is considered the queen of vitamin C, but it is also very rich in minerals. In addition, it is essential for better absorption of iron, essential micronutrient for good physical performance. The orange promotes general well-being and prevents the appearance of fatigue and weakness.
Banana
Also known as cambur, plantain, banana or ripe, it is an essential food to improve the performance of athletes. Regardless of the sports modality they practice. In fact, it is one of the best energy fruits to increase physical performance.
It has high doses of fructose, to provide extra energy before any test or hard training, and it is also rich in potassium, a fundamental electrolyte to control the fluid levels of our body.
Red fruits
All berries are included in this group. Blackberries, strawberries, blueberries, cherries, raspberries, currants, among others. These are great antioxidants, capable of effectively fighting against free radicals generated by intense sports activity. Red or forest fruits care for cells and protect them from premature aging.
Wholegrain pasta
It is an excellent option to include in the diet the slowly absorbed carbohydrates that every athlete needs to have enough energy to allow them to last as long as possible in the race, on the exercise bike or in the gym. Take it and you will gain resistance to perform at your best.
Eggs
In addition to being an ideal food for toning the body, the high biological value protein, especially contained in white, makes the egg an essential super food in a diet whose objective is to improve sports performance. The nutrients of the egg take care of the muscle fibres, making you gain power and endurance.
Green leafy vegetables
Swiss chard, watercress, spinach, kale, lamb’s lettuce, edamame. The darker the leaves are; the more nutrients they contain. Swiss chard, for example, has lots of vitamin K and magnesium, which help regulate blood pressure. In addition, it provides an extra when it comes to avoiding fatigue. Kale, meanwhile, provides vitamins A, C and K, in addition to potassium, and a significant amount of flavonoids (antioxidants), reason why it is considered an essential food to increase physical performance in any exercise.
ALFA