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The Real Reasons to Eat Your Fruit and Vegetables as an Athlete (GAA

Shutterstock. Yes, beets. A number of studies have shown that consuming the carpet-staining vegetable can improve your athletic performance. Athletes who drank beet juice experienced a 38 percent increase in blood flow to muscles, particularly "fast twitch" muscles that affect bursts of speed and strength, according to a study conducted at Kansas State University.

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From the weekend warrior to the triathlon athlete, all athletes benefit from eating fruits and vegetables.To optimize athletic performance and have a functional role in recovery following strenuous exercise, athletes of all ages need the variety of vitamins and minerals found in fruits and vegetables that help maintain a strong and healthy body.

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Green vegetables like kale, spinach, broccoli, swiss chard, brussels sprouts and asparagus are some of the best vegetables for athletes because they are high in nutrients, vitamins, plant proteins and fiber. They are nutrient powerhouses that will help improve your blood flow, heart rate, energy level, mood and more.

The Best Fruits & Vegetables to Eat for Athletes

For moderate amounts of intense training, an athlete should consume 1.2-2 g of protein per 1 kg of body weight, which translates into 60-300 g of protein per day for an athlete weighing 50.

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3 Fruits and 3 Vegetables Athletes Must Eat By Kait Fortunato Published On: 2014-07-19 Fueling for sports requires special attention to diet and adherence to the proper ratio of macronutrients.

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The following four food groups provide essential vitamins and minerals. They're also packed with healthy fats, proteins, and enzymes that regulate bodily functions and keep our cells healthy.

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Plant-Based Recipes for Athletes. These 100+ plant-based recipes are proof that eating a vegetarian, vegan, or plant-based diet can be healthy, substantial, and delicious all at once — even as an athlete. (And if you're new to the diet, our nutritionist app is a great place to start.) Also, don't forget to check out our free plant-based diet plan or our stress-free vegan meal plan for.

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Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Options include milk, water, 100 percent fruit juice and sport drinks. However, realize that sport drinks and 100 percent fruit juice.

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Beans and Legumes. (Stefano Pareschi/Shutterstock) For vegetarian athletes (or those who just want to go meatless once and a while), plant-based sources of protein are a must. These include.

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The best fats for athletes. We recommend that athletes eat mostly minimally-processed healthy fats. Aim for a mix of whole-food fats (like nuts and seeds), blended whole foods (like nut butter and guacamole), and pressed oils (like olive and avocado).. A portion of vegetables—spinach, tomatoes, cauliflower—is 1 cup or equal to the size.

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The best vegetables for athletes who want to increase body weight include starchy vegetables and root veggies, such as taro and corn. The serving size of vegetables is also important for either muscle gain or fat loss. For example, bodybuilders on a cut or bulk may consume sweet potatoes to encourage quicker recovery.

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Spinach: High in vitamins K, A, C, and folic acid. Known to improve blood flow and restore energy, all of which are critical for athletic performance. Sweet potato: Good source of beta carotene, manganese, vitamins B6 and C, and fiber. Powerful antioxidants to reduce exercise-induced inflammation.

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If you're a vegetarian, make sure to include spinach along with beans, dried fruit, whole grains, and seeds regularly to be sure you get plenty of iron. 8. Pink: Grapefruit. Grapefruit is another winner for a runner's diet thanks to its water content - about 90% of the fruit is made up of water to help hydrate your body.

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For men: Flexitarian diet. For women: DASH diet. For gaining muscle: Paleo diet. For weight loss: Noom. For endurance: Nordic diet. For convenience: Trifecta. Best meal kit: Green Chef. Finding a.

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To support the best athletic performance, a combination of appropriate nutrition and the right workout plan will lead to the best results; all diets should be based on BW and lean mass and adjusted daily to the planned workout, focusing on CHO content (3-12 g/kg/day), PRO content (1.2-2 g/kg/day), and a balance of fats, including saturated.

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Spinach. Source of Vitamin B6. Used to form haemoglobin, which helps red blood cells carry oxygen around the body, Vitamin B6 can be found in spinach along with vegetarian-friendly protein sources.