Fueling Success: The Vital Role of Nutrition in Sports Performance
The foods chosen to fuel an athlete are vital when it comes to performance, recovery, and overall health. The right food choices can help increase endurance, aid in muscle recovery, support muscle growth, strength, and even aid in tissue repair. At A Perfect Fit we are passionate about food, nutrition, and seeing our clients thrive on and off the field. So let's "dig in" and explore some essential nutrients that enhance sports performance, alongside their whole food sources.
Amino Acids
Amino acids produce muscle gain, increase endurance, decrease muscle soreness, and reduce fatigue. They are literally the building blocks of protein! Sources include animal proteins such as beef, poultry, and eggs, as well as fish, dairy, quinoa, and buckwheat.
Creatine
It’s responsible for restoring levels of ATP (energy) to muscle. Creatine can enable athletes to increase their repetitions or sprint potential. It may also help decrease muscle cramping and reduce the risk of injury. While supplementation is popular, foods such as beef, poultry and fish are naturally rich in creatine.
Electrolytes
Electrolyte drinks are advertised everywhere and most food markets sell a variety of them. While they are important, the average person doesn’t need electrolytes like an athlete does. Electrolytes help maintain the body's fluid balance and support muscle contraction. This can help prevent dehydration, reduce muscle cramping, and improve endurance performance. Electrolytes can also help control heart rate and neural activity. Top-notch food sources include bananas, avocados, coconut water, watermelon, milk, spinach, and sea salt or Himalayan pink salt. A Perfect Fit offers many homemade electrolyte drink and popsicle recipes that will meet your needs without all those "extra" ingredients that are hard to pronounce :)
Nitric Oxide
This is one nutrient we can’t say enough good things about! Nitric oxide can help relax blood vessels, which helps increase blood flow during exercise. It aids with endurance, it also has anti-inflammatory properties to reduce muscle soreness! Beets, leafy greens, and dark chocolate are great sources of nitrate, which is converted to nitric oxide. Citrus fruits help the body to absorb nitric oxide and pomegranate can increase nitric oxide’s effectiveness. Can you imagine a specially crafted nitric oxide brew just for you!
Omega 3s
Studies have shown Omega-3s boost muscle protein synthesis, which increases muscle mass and strength. Omega-3s contain anti-inflammatory properties which benefit muscle recovery and injury prevention. Adding Omega-3s to your diet may help you maintain your body composition while you heal. Omega-3 rich foods include fatty fish, olive oil, walnuts, chia seeds, and flax seeds.
Vitamin D
Let's be real—vitamin D deficiency can heighten injury risk and prolong recovery! Increasing your Vit D levels can provide a variety of musculoskeletal benefits. It increases muscle protein synthesis, ATP concentration, exercise capacity, and physical performance. Vitamin D is found naturally in fatty fish such as salmon, mackerel, sardines, and tuna, as well as in fortified milks and foods, yogurt, and egg yolks.
Tart Cherry
Tart cherry juice is another powerhouse when it comes to nutrition that can impact sports performance. Research has shown that tart cherry juice contains numerous polyphenol compounds known for their antioxidant and anti-inflammatory properties. Tart cherry juice has been shown to lessen pain and accelerate strength recovery after exercise and decrease blood markers of oxidative stress. This has been displayed in strength and endurance exercise. Finally, other studies suggest that tart cherry juice can improve both the duration and quality of sleep—a definite win in our book!
At A Perfect Fit we work with athletes of all levels from amateur to professional to enhance their sports performance. You’re working hard to perform your very best so make sure you’re fueling your body with the best nutrition. Let our team at A Perfect Fit make living a healthy lifestyle effortless with our Sport Performance chef services.
