What’s In A Sport’s Enthusiast Diet?

WHAT’S IN A SPORT’S ENTHUSIAST DIET? HERE ARE THE BEST

FOODS FOR YOU

Sports science has evolved exponentially over the past two decades. Long gone are the days of Babe Ruth down hot dogs and beer before a game and going out and hitting home runs. Golfers and other professional athletes are looking to gain any edge possible.

As kinesiology evolved to optimize every movement of pro athletes, the study of diet and nutrition has grown immensely. Professional athletes like Jermain Dafoe, Cam Newton, and Venus Williams have gone to plantbased or pescetarian diets and report tremendous turn around in their energy and performance.

This list will help you eat and perform like a professional athlete.

DITCH THE BUTTER AND FRYING PAN Butter is high in fat, cholesterol, and sodium all detrimental to heart health in excessive quantities. Frying your food usually requires more oil than necessary and adds extra unneeded calories. Instead, opt to use the oven for baking and reach for the olive oil. Baking in the oven achieves the same results (with some practice) with minimal oils or butter.

Plant-based oils are higher in Omega-3 and Omega-6 fatty acids. Although a healthier option than butter and margarine, reach for Canola and olive oil.

Many plant-based oils are very healthy and tasty so you won’t have to sacrifice taste for health. Typically any oil with a low smoke point (below 375 F) will be healthier. Most higher smoke point oils are refined to remove impurities.

REDUCE FREE RADICAL BODY DAMAGE Such as blueberries and cherries are high in antioxidants which are important in removing free radicals from the body. Performance athletes may be taking proteins and other supplements that contain free-radical producing chemicals.

The antioxidant properties in berries help stabilize free radicals removing them from the body and preventing long term damage to other cells. Berries are also sweet and can substitute for artificial sweeteners and sugar.

FIGHT SUGAR AND CHOLESTEROL Diabetes and heart disease are on the rise worldwide as more processed foods are introduced into supermarkets everywhere. High Fiber foods help combat cholesterol and blood sugar in the body eat high fiber foods. There are two types of fiber, soluble and insoluble:

Soluble fiber dissolves in water and is best for attaching to LDL and regulating blood sugar. Insoluble fiber attaches to water as it digests and aids in bowel movements helping to push toxins out of the body.

Fibrous foods with high amounts in both soluble and insoluble include beans, lentils, broccoli, and chickpeas. Many fruits and vegetables are loaded with both types, meaning you can double up in other important categories of health

Quick Tip: Roasted chickpeas with Paprika, cracked black pepper, and salt is a healthy and easy snack to replace french fries

LACTIC ACID REDUCERS The burning of carbs and fats for energy creates lactic acid in the body, this is what creates the sore feeling the morning after an intense workout. To help reduce lactic acid reach for vegetables high in magnesium and Vitamin B.

For a boost in Vitamin B look for bananas, avocados, and lentils. Magnesium-rich foods include Legumes, Tofu, and almonds. Foods that offer both include Spinach, Collard Greens, Kale, Bananas, and Avocados. Red meat is also a good source of both but is excluded because of its typically high fat and cholesterol content.

Quick Tip: Use a foam roller to help remove lactic acid, works as a massage.

VEGAN PROTEINS Athletes may ask how to get protein eating pure Vegan. Although meats, especially red meats are great sources of protein, athletes can get leaner proteins and avoid fat and cholesterol. Food like beans and lentils are packed with protein. Many beans also provide high daily value amounts of fiber, essential to lowering bad cholesterol in the body.

FISH PROTEINS If you are leaning towards a pescatarian diet, there are several fish packed with nutrients and proteins.

Wild Caught Salmon is a very healthy choice fish (avoid farm-raised salmon when possible). Not only is salmon loaded with protein, 20g per 100 grams salmon, but it is also rich in Omega-3 fatty acids essential to heart health. The smell of cooked salmon may be off-putting to some. Instead, opt for Atlantic cod, another excellent source of protein, 18g per 100g cod, this flaky whitefish doesn’t have the pungent odor of salmon. In addition to comparable protein, it is low in calories and high in potassium.

Quick Tip: Baked salmon and cod can be easily finished with a squirt of lemon juice and dash of cracked black pepper for a quick, tasty, and healthy meal.

LEANER MEAT PROTEINS Poultry like turkey and chicken are great sources of protein without packing a lot of fat. In particular, look for skinless and boneless chicken or turkey breasts.

Red meat cuts like sirloin and bottom round roast are considered extra lean with the lowest fat per gram weight.

Quick Tip: For a healthy steak night look for chuck, loin, and round and pair with sweet potatoes for an extra potassium boost. For a quick protein source, you can try whey protein mix.

REMOVE PROCESS FROM YOUR DIET Highly processed foods like fast food are ultimately the most harmful for your diet as an athlete. Many of the processed foods in stores and restaurants drastically increase free radicals and are loaded with salt and fat to enhance the taste.

Similar to processed foods, heavily processed drinks like soda and some juices have sugars and preservatives to increase shelf life. Many juices have added sugar and are worse for you than some sodas. Sports drinks fall into this category as many are loaded with sugar.

In general, athletes looking to achieve peak fitness and performance need to live a clean and healthy lifestyle to avoid slowing themselves down in the long run. Replacing starches with healthy vegetable or fruit choices aides in weight loss, cholesterol reduction, and blood sugar management.

As a rule of thumb, if you are looking at the ingredient list on a package and can’t pronounce or don’t know the ingredients on the package, put it back. A top golfer wouldn’t walk onto a course with only two clubs, would they? Eating healthy is the equivalent of bringing your entire bag to the course ready to tackle eighteen holes.

Jordan Fuller GOLFER