Whatever your sport and your goals, diet is an essential factor to take into account if you want to progress. In this context, certain superfoods can bring a real advantage because of their exceptional nutritional composition.
Guarana to increase energy
Guarana (Paullinia cupana) is a shrub native to Brazil, the black seeds of which have been consumed for centuries. In the Amazon, they are indicated for increasing energy, improving physical capacities and promoting concentration.
This superfood owes its benefits to the many nutrients it contains and more particularly to caffeine, its active substance. Did you know that a guarana seed is 2 to 3.5 times richer in caffeine than a coffee bean? Caffeine has the effect of fighting fatigue, increasing endurance, increasing physical strength, burning and eliminating fat ... These actions make guarana an essential superfood for athletes.
To consume it well, the simplest is to mix the guarana powder in water, fruit juice, a smoothie or to incorporate it in yogurt, for example. Take it preferably in the morning to make the most of its virtues.
Ashwagandha to manage stress
Its name may not mean much to you, but ashwagandha (Withania somnifera) is a very interesting superfood for athletes. Nicknamed "Indian ginseng", ashwagandha is native to India. It produces roots used in traditional Indian medicine.
In terms of benefits, this superfood first has a powerful anti-stress action. It is an adaptogenic plant that improves the body's resistance to stressful situations. Ashwagandha is, therefore, precious food when approaching a sports competition, for example. But its benefits do not stop there! "Indian ginseng" also participates in increasing muscle mass and strength, rebalancing blood sugar and improving endurance.
This superfood is most often consumed as a food supplement, in the form of capsules. It is also possible to find powdered ashwagandha, to be mixed in a drink, a smoothie, a fruit juice or a compote.
Spirulina to strengthen muscles
Spirulina (Arthrospira platensis) is a green micro-algae very rich in proteins: it can contain up to 70%! In the context of sports practice, spirulina is, therefore, a superfood of choice. In addition to proteins, it is rich in amino acids and in particular in leucine. This essential amino acid is often recommended in bodybuilding because it participates in the construction (and protection) of muscle fibers as well as in protein synthesis. Finally, spirulina contains a significant amount of iron (30 mg per 100 g), essential for the transport of oxygen to the muscles.
Despite its slightly iodized seaweed taste, powdered spirulina fits well in sweet and savory preparations. You can easily mix it with fruit juice or a smoothie. In flakes, this superfood can be sprinkled in salads, soups, and other savory recipes. We now find it fresh in France, there is surely a producer near you …
To go further: Benefits of Spirulina for athletes
Chia seeds to keep the line
Weight gain is a nightmare for many athletes. If you want to keep the line, turn to chia seeds. Fruit of Salvia hispanica originating in Mexico, these small black seeds were already consumed by the Mayans because of their nutritional value. For athletes, chia seeds are blessed bread!
Each chia seed is made up of 40% soluble fiber. The latter has the particularity of swelling on contact with water and forming a thick, viscous gel in the stomach, like a blond psyllium. Thanks to this, this superfood increases the feeling of satiety and helps to control its weight. At the same time, they provide proteins, amino acids, omega-3, and omega-6.
Ideally, chia seeds are consumed just before and after physical exertion. The simplest recipe is to mix 15 g of chia seeds in a glass of water that you will let stand 30 minutes before drinking. You can also mix this superfood with fruit in a smoothie or sprinkle it in yogurt, Fromage blanc, on a salad ... Chia seeds are excellent snacks for athletes!
Camu to fill up on vitamin C
Last super food particularly suitable for athletes: Camu Camu (Myrciaria dubia). Behind this strange name hides a pretty pink fruit and one of the best sources of vitamin C. With no less than 4.8 g per 100 g, it is much richer in vitamin C than oranges or kiwi! The Camu Camu has many interests for the sportsman. It contributes to the increase of energy, participates in the production of collagen which allows the muscles to recover, is anti-inflammatory and improves the absorption of iron.
Unfortunately, it is difficult (if not impossible) to find this fresh fruit in Europe. Camu Camu is therefore mainly consumed in powder, to be diluted in a drink, a smoothie, a yogurt ... This superfood offers a pleasant, slightly tart taste.
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