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The top 25 food choices for athletes to consume. They are listed in order from the very best (water) to other healthful choices. Many foods have more than one benefit (ex. Bananas - lots of nutrients and easy to transport, cheap to buy!) giving it a higher ranking than other foods. All athletes should choose the majority of their foods, drinks, and snacks from this list. They can use it as a guideline when grocery shopping or even when trying to decide on a snack between classes. Water = the single most essential component that represents 80% of your body and 65% of your weight. Beans = top ranked carbohydrates like green, black, kidney, lima and pinto provides protein, a low GI, fiber, and minerals essential to overall metabolism. Poultry = top ranked proteins such as baked, roasted or grilled skinless chicken and turkey breasts contributes an excellent portion of protein with an unmatched protein to fat ratio. Green Leafy Vegetables = carbohydrates like broccoli and spinach, even leafless green, red, and yellow peppers have antioxidant vitamins and minerals and also delivers a significant portion of fiber. Citrus Fruits and Juices = carbohydrates including oranges, grapefruits, and tangerines supply the antioxidant vitamin C, potassium, fiber and are easily transported as a wholesome snack. Grilled or Baked Fish = protein choices like salmon, tuna, sardines and herring deliver a significant amount of protein and the essential omega-3 fatty acids. Also includes pre-packaged selections. Bananas = carbohydrate provides excellent amounts of potassium and fiber with no fat contribution and comes wrapped for easy storage and transport as a wholesome snack. No-Fat Dairy Products = protein selections such as skim milk and yogurt that deliver a solid protein to fat ratio and an excellent source of calcium for strong bones. Berries = carbohydrates such as strawberries, blueberries, blackberries and raspberries provide solid amounts of antioxidants, specifically vitamin C, and potassium with no fat content. Whole Grains = carbohydrates include Grape Nut Flakes, oatmeal, in addition to whole grain rice, bagels and sandwich breads like wheat or rye. Provide excellent amounts of fiber, iron, folic acid and zinc. Lean Beef = proteins like flank sirloin and filet steak, in addition to roast beef and lean ground beef meats that supply a good protein to fat ratio, B-complex vitamins and iron. Sweet Potatoes = carbohydrate that is more of a vegetable than a starch. Contributes more protein, vitamins and minerals than a regular potato with a lower GI. Chocolate Milk = quickly replenishes lost water, electrolyte and muscle glycogen stores (Morning and Night). Tomatoes and Tomato Sauce = carbohydrates can be included in a salad, pizza or pasta sauce or as a juice drink that delivers solid amounts of potassium, fiber, vitamin C, carotenes and lycopene which can provide a powerful defense against several forms of cancer. Nuts = protein source such as peanuts, almonds, walnuts and pecans which supply a solid amount of protein with essential fatty acids and the antioxidant vitamin E. A wholesome and mobile snack. Fleshy Fruits = carbohydrates like apples, grapes, peaches and plums that supply a quality amount of fiber and significant contributions of water but less vitamins and minerals than other fruits. Eggs = protein source that delivers a solid protein to fat ratio with essential fatty acids and has the potential to reach all-American status by hard boiling and removing the yolk. Starchy Vegetables = carbohydrates like peas, carrots, corn, squash, cauliflower, cabbage and brussels sprouts and potatoes provide a quality source of fiber and essential vitamins and minerals. Low-fat Dairy Products = proteins such as 2% milk, reduced fat cheeses and regular yogurt that supply a good protein to fat ratio while providing an excellent source of calcium. Lean Pork and Ham = protein choices that can provide a solid protein to fat ratio if trimmed and prepared either baked or grilled rather than fried. Dried Fruits = carbohydrate that is a longer lasting, more easily transported version of berries, bananas, or fleshy fruits which has lost some vitamins and minerals in the drying process. Peanut Butter = protein that has a solid protein to fat ratio with no cholesterol. An inexpensive and ready-to-eat protein source is an excellent compliment to many all-American and conference carbohydrates. Grains = carbohydrates such as pasta, tortillas, pita bread, cornbread, whole grain crackers and popcorn. Have a moderate GI and provide good sources of fiber, iron, zinc and folic acid. Recovery Shakes = carbohydrate sources such as EAS Advantage, GO! that provides an optimal ratio of carbohydrate to protein to ensure muscle protein and glycogen re-synthesis. Olive Oil = only ranked fat source is also the healthiest. An excellent substitution to heavier more saturated salad dressings or cooking oils. © Copyright XcelSportsMedicine.com Top of Page |
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