Athletes Summary
The importance of nutrition for athletics is well established. Yet certain foods that many athletes don't consume can enhance athletic performance. Beet juice for example, because of its high nitrate content, has been shown to reduce the oxygen cost of exercise. Another food, tart cherry juice, is a natural recovery aid, rich in anti-inflammatories and antioxidants that reduce muscle soreness and damage. Other foods are beneficial for athletes because of their high content in a variety of nutrients. Almonds and spinach are rich in nutrients that athletes use up and often lack- magnesium, iron, calcium, etc. Nutrient deficiencies harm performance for countless athletes every year particularly vitamin D deficiency. Colostrum, a nutrient rich substance, has been proven to enhance athletic performance by providing key nutrients including vitamin D. Additionally, foods high in protein like whey and amino acids like chicken are important for athletes' strength and recovery.
SOURCES
(Bailey et al., 2010), (Breese et al., 2013), (Cermak, Gibala, and Loon, 2012), (Ferreira and Behnke, 2011), (Kandiah, 2017), (Kelly et al., 2013), (Lansley et al., 2011), (Muggeridge et al., 2013), (Thompson et al., 2015), (Thompson et al., 2016), (Vanhatalo et al., 2010), (Wylie et al., 2013)
Tart Cherry Juice:
(Bell et al., 2014), (Ceusters et al., 2012), (Connolly, McHugh, and Padilla-Zakour, 2006), (Hillman, Taylor, and Thompkins, 2017), (Howatson et al., 2009), (Kim and Lee, 2014), (Kuehl et al., 2010), (Levers et al., 2016), (Sumners et al., 2011), (Yarahmadi et al., 2014)
Nutrients in Both Almonds & Spinach (Magnesium, Calcium, Iron):
(Adamidou and Bell-Wilson, 2006), (Casoni et al., 2007), (Chatard et al., 1999), (Cinar et al., 2007), (Cinar et al., 2011), (Clarkson and Haymes, 1995), (DellaValle and Haas, 2011), (Friedmann et al., 2001), (Gropper et al., 2006), (Guillemant et al., 2004), (Hinton and Sinclair, 2006),(Klesges et al., 1996), (Lukaski and Nielsen, 2002), (Reinke et al., 2012), (Ward et al., 2004), (Yi et al., 2014)
Vitamin D:
(Angeline et al., 2013), (Close et al., 2012), (Constantini et al., 2010), (Dahlquist, Dieter, and Koehle, 2015), (Farrokhyar et al., 2015), (Lappe et al., 2008), (Larson-Meyer and Willis, 2010), (Lovell, 2008), (Magee et al., 2013), (Moran et al., 2013), (Morton et al., 2012), (Powers, Nelson, and Larson-Meyer, 2010), (Todd et al., 2015), (Villacis et al., 2014), (Willis et al., 2012), (Willis, Peterson, and Larson-Meyer, 2008), (Wyon et al., 2014)
Colostrum (Bovine Colostrum):
(Ahmadi-Vincu et al., 2015), (Antonio, Sanders, and Gammeren, 2001), (Buckley and Scammell, 2000), (Davison and Diment, 2009), (Hofman et al., 2002), (Lamprecht, 2013), (Shing et al., 2006), (Shing et al., 2013), (Shing, Hunter, and Stevenson, 2009)
Whey:
(Hansen et al., 2015), (Hill et al., 2013), (Macdermid and Stannard, 2006), (Marshall, 2004), (McCleave et al., 2011), (Niles et al., 2001), (Phillips, 2006), (Tara et al., 2013)
Chicken:
(Arenas et al., 1994), (Campbell et al., 2006), (Geiß et al., 1994), (Huertas et al., 1992), (Karlic and Lohninger, 2004), (Kim and Lee, 2014), (Tan et al., 2009), (Williams, 2005), (Zhang et al., 2004)
Foods for athletes enhancing recovery and performance
Tart Cherry Juice
3 pack 32 oz each
Reduces muscle damage and aids recovery
BUY ON AMAZON LEARN MORE
Chicken & Eggs
36 pack 8.2 oz each
Lean protein with important amino acids and nutrients
BUY ON AMAZON LEARN MORE
Other Important Information
Peppermint oil fragrance may aid athletic performance particularly for endurance athletes via a "relaxation of bronchial smooth muscles, increase in the ventilation and brain oxygen concentration, and decrease in the blood lactate level" (Meamarbashi and Rajabi, 2013). Peppermint oil can be used with a diffuser.
Sources
Caffeine may enhance athletic performance particularly for endurance athletes. A low dose can be just as effective as a high one (Pasman et al., 1995).
Sources
There is evidence for the efficacy of certain herbs in enhancing athletic performance particularly Rhodiola, Ginkgo Biloba, Ginseng, and Ashwagandha all of which are included in this herbal supplement as well as some caffeine. That being said, there is some counter-evidence and, as always, herbs have potential safety risks like interacting with medications (see possible interactions). Consume with discretion.
Sources and Possible Interactions
(Abidoff and Ramazanov, 2003), (Abidov et al., 2003), (Chen and Li, 2017), (Chen et al., 2014), (Noreen et al., 2013)
Ginkgo Biloba:
(Senchina et al., 2011), (Zhang et al., 2009)
Ginseng:
(Bucci, 2000), (Pieralisi, Ripari, and Vecchiet, 1991)
Ashwagandha:
(Choudhary, Shetty, and Langade, 2015), (Shenoy et al., 2012)
Possible Interactions