Improve your game with these 7 further performance foods

When you’re an athlete, it’s important you fuel up to perform at your best. The foods you need to eat more of are all easily available and can have a huge impact on your energy levels and focus.

Milk

The combination of carbs and protein in milk makes it the perfect recovery drink and aids muscle repair more effectively than consuming carbs or protein separately. Make it chocolate milk, and the caffeine will help you relax, too!

Sweet potatoes

Consuming these vitamin-packed tubers can lower blood pressure and keep your heart healthy. Vitamins A and C plus minerals like iron and copper keep muscles healthy and ready to perform.

Whey protein

Packed with protein and amino acids, whey protein helps build healthy muscle. It’s also fat-free and has zero cholesterol, making it ideal for athletes.

Rehydrating snacks

If you’re cutting back on single-use plastics or want to get hydrated in a tastier way, make sure you have access to snacks like radishes, watermelon and oranges during your netball training drills. Just grab a handful of dates or peppers when you’ve finished a drill like sportplan.net/drills/Netball/Getting-free/Triangle-for-Getting-Free-TBN0058.jsp, and you’re good to go.

Oatmeal

Before you even head to the gym for your netball training drills or spin session, you need to fuel up with a big bowl of porridge. Use steel-cut oats to reduce the risk of an insulin spike and enjoy the feeling of being fuller – and more power-packed – for longer. Oats are heart-healthy and a delicious and nutritious way to achieve your target weight using energy-packed carbs.
Cherries
These delicious fruits are every runner’s friend. Rich in antioxidants, they’ll prevent muscle pain, reduce inflammation and lower muscle damage – and they’re delicious, too.

Monounsaturated oils

Healthy fats like olive, linseed and coconut oils are anti-inflammatory and can also contain omega 3s that lower blood pressure. Coconut oil also contains medium-chain triglycerides that can help with endurance and boost your metabolism.

If you want to improve your sporting performance, you need to start eating a diet rich in vitamins, protein and fibre to keep you well-fuelled, whatever sport you enjoy. Enjoying these foods will give you the energy boost you need when you are active and the right recovery to rebuild your muscles for next time!

Why we should all think about eating seasonally.

We are lucky enough in today’s society to able to eat pretty much anything whenever we want. We simply pop to shops, buy the items and cook them from home or visit a restaurant where the chef and their kitchen staff will be working hard using commercial grade equipment such as Saladette Counter that you can find at fridgefreezerdirect.co.uk/commercial-refrigeration-brands/i-l/interlevin/interlevin-esa900-refrigerated-saladette-counter

But over recent years there has been much more of a focus on eating seasonally with some restaurants growing their own vegetables for use in their dishes. There are many reasons as to why eating seasonally is better for our health. In order for us to be able to eat certain items all year round such as strawberries they need to be force grown in conditions that are adapted for them. This has an impact on the quality and the taste of the items that are produced. Research has been undertaken into this and it has been noted that the nutrient levels of the food reduce when they are grown out of their natural season. So, the food might not be supplying you with the amount of vitamins, minerals and other nutrients as you first think.

When items are force grown, they are also subjected to more pesticides than at other points in the year and are often covered in waxes and preservatives in a bid to help them to grow. Inevitably some of this is passed on to us when we eat the food. As a result of this you may be ensuring that you eat your five a day but the quality of the nutrients you are receiving may be greatly impaired. It is thought that spinach loses up to two-thirds of its vitamin levels after a week of harvesting.

This all points to us using local farms and produces to buy our fresh produce from to make it as close to the source as possible and at its peak of freshness. This also helps to support local farmers and increase their sustainability as well as helping to reduce food miles which themselves have an impact on the environment. By eating seasonally, it means you may have to be slightly more inventive over the meals that you eat but you will also be exposing yourself to whole variety of different foods and ensuring that your body receives exactly the right balance of items.