Athletes require special support.  Overlooking the impact of your diet means injuries can occur more easily and will take longer to heal.  Using food to address tissue and joint wear and tear, vitamin and mineral loss, and free radical formation only adds to performance.  Rather than focusing solely on volume, get more out of food by choosing nutrient-dense options like eggs, whole grains, fruits, vegetables, nuts, seeds, legumes, bone broths, and coconut oil.  These choices alongside superfoods like nutritional yeast, spirulina, and goji berries, help meet your body’s higher needs for vitamins (for energy and to combat inflammation) and antioxidants (to repair the damage strenuous exercise can cause).  Healthy fats such as fish and flax oil are indispensable for lubricating joints and minimizing inflammation.  Magnesium-rich foods like almonds and avocados are necessary for their muscle contraction and relaxation properties, helping prevent distracting and painful charley horses.  Adequate amounts of B vitamins (removed when whole grains are processed into white bread, white flour, white rice, etc.) are imperative, as they are the first vitamins depleted when your body is under the physical and mental stress of training and racing.  Because athletes need many nutrients at higher-than-average levels, they simply may not be able to eat enough food to meet their body’s needs.  A B-vitamin complex, omega-3 fatty acids, antioxidants, and a mineral supplement can all be added to one’s routine- though they should not be used in place of a healthy diet.

Before and During a Race

Eating before and during an endurance competition is a challenge for many athletes.  A sandwich may be too heavy for one person and just right for another.  During training, find out what works for your body and stick with that on race day.  Miso soup or chicken broth will nourish your body with minerals and electrolytes.  A couple spoonfuls of coconut oil are easy to digest and provide a sustained energy source.  Berries, bananas, mangoes, or citrus fruits give you an energy spike without a subsequent energy crash.  During the race, a periodic snack on dried fruit may be just enough to boost you without making you feel heavy, or you may choose to rely on an energy gel like this one.

Post-Workout Recovery Food

Proper nutrition before, during, and after the race stocks your body with the nutrients it needs.  Immediately post-race an endurance athlete will need to replace lost fluids, minerals, vitamins, and sugars.  Water, an electrolyte drink (look for one that also contains B vitamins, vitamin C, and minerals, without excessive sugar or artificial colors), complex carbohydrates (fruits and vegetables), and healthy proteins and fats are nourishing choices to refuel and repair your body.