READ Top Foods for Peak Performance Carbohydrates Açai Berries Although originally from South America, the açai berry is commonly praised for its antioxidant content in North America. This purple fruit is picked from palm trees in marshy lands and prized for its high antioxidant, amino acid, and essential fatty acid content. Essential fatty acids Add whole berries or açai berry powder to smoothies Use açai berry powder and berries in mid-workout energy bar or post-workout protein bar recipes, or to other baking Agave Nectar Raw agave nectar is a carbohydrate-rich syrup high in fructose that offers a slower release of energy into your bloodstream. Agave is best paired with a carbohydrate high in glucose, such as dates, which releases energy immediately into your bloodstream. This will give you a sustainable, balanced release of energy to fuel your energy levels for best performance without a spike and crash. When selecting an agave nectar look for one that is both raw and organic. Simple carbohydrate (fructose) energy Combine with high-glucose whole food sources (such as dates) to form the basis for energy bars and gels for mid-workout fuel 1 thriveforward.com
Buckwheat Despite its name, buckwheat is a pseudograin that is wheat and gluten-free not to mention high in protein. Each seed contains 8 essential amino acids, and phytonutrients, making it a nutrient-dense food that s rich in vitamin E, B vitamins, calcium and manganese. Buckwheat is best when sprouted. Sprouting any seed or grain converts starch into sugar, and unlocks enzymes. This process increases digestibility and efficiency of energy released into the blood stream. 1 Sprouting buckwheat not only its digestibility, but delivers a complex carbohydrate paired with simple carbohydrate. A simple carbohydrate offers immediate energy and a complex carbohydrate will offer a slower release of energy, preventing a spike and crash in energy levels. This is an ideal scenario that makes buckwheat an excellent addition to any pre- or mid-workout recipe. 8 essential amino acids Vitamins and minerals Sprout and add to homemade energy or protein bars Sprout and add to pre-workout smoothies (40 minutes prior to start digestive process) or add to post-workout smoothies for extra protein Dates Dates are a beneficial fruit for exercise because they are high in carbohydrates especially glucose. Dates provide high-glycemic carbs (meaning they offer an immediate release of glucose into the blood stream). The liver is able to convert this glucose into glycogen, the primary source of energy for an endurance athlete. This is a helpful attribute for fueling before, during, and after your athletic training. Simple carbohydrate energy (glucose) 2 thriveforward.com
Excellent component to pre-workout fuel. Eat dates alone or blend them with coconut oil and agave to make a jam to spread on toast Great as a base in energy bars for immediate and quickly-digested energy Soak dates to further increase digestibility and versatility in recipes: use dates in shakes, homemade endurance gels and energy bars Protein Hemp Hemp has significant nutritional value for an athlete. Hemp seeds are a complete protein, containing all ten essential amino acids not to mention a plenitude of omega-3 and 6 healthy fats to help minimize inflammation in your body and lubricate your joints. This protein and healthy fat combo makes hemp an ideal post-workout food to support recovery and build muscle. Hemp seeds can be used whole, cold-pressed into hemp oil, or ground into protein powder. Nutritional Strengths Essential fatty acids How to use Add to energy bars or protein bars, or sprinkle over salads for extra post-workout protein SaviSeed (sacha inchi) SaviSeed (sacha inchi) is a seed native to South American that looks and tastes much like a nut. This little seed is rich in plant-based omega-3s, protein and fiber. In fact SaviSeeds are the highest know source of plant-based omega-3s. 2 Due to this and their high protein content, SaviSeeds are a good addition to recovery bars, or endurance bars during training. 3 thriveforward.com
Nutritional Strengths Protein Omega-3 and other essential fatty acids How to use Add to salads Incorporate into homemade energy bars to use during training, or post-workout protein bars Essential Fats Coconut Oil Unlike other saturated oils, coconut oil has some unique properties that support athletic performance. Though coconut oil is primarily a saturated fat, it burns similar to a carbohydrate in your body due to medium chain triglyceride (MCT) content. MCTs are metabolized into energy very efficiently by the liver, rather than being stored in the cells of your body like other saturated fats. 3 Medium Chain Triglycerides Add to pre-workout foods. Use coconut oil with baked yams spiced with cinnamon or cayenne for a meal one hour to forty minutes pre-workout. Try blending coconut oil with dates to use as jam on sprouted toast one hour to forty minutes pre-workout Blend into smoothies Complement simple carbs in homemade gels to use mid-workout Chia A seed grown in Central and South America, chia delivers a wealth of beneficial nutrients to fuel and support your performance. Chia seeds contain soluble and insoluble fibrer, complete protein, electrolytes and minerals. All of these nutritional properties make chia a high net-gain food, perfect for smoothies, energy bars, and refueling your body post-workout. 4 thriveforward.com
Nutritional Strengths Calcium Iron Essential fatty acids Soluble and insoluble fiber Protein How to Use Include in a pre-workout smoothie 1 hour to 40 minutes before training Grab an energy bar featuring chia during training, or a chia-containing protein bar post-workout (make your own using this recipe) Add to regular shakes and meals (such as salads) Flaxseed Grown primarily in the Canadian prairies, flaxseeds contain beneficial phytonutrients, fiber and essential fatty acids. Research has shown that phytonutrients support your body by offering cellular protection, and combined with omega-3s help to fight the inflammation you may be experiencing as an athlete. 4 You can consume flaxseed either whole, ground, or as an oil. Whole flaxseed is best for fiber content and supporting healthy digestive function. Ground flaxseed or flaxseed oil is a good source of omega-3 fatty acids and phytonutrients. Omega-3 essential fatty acids Use whole flaxseeds on salads, breakfast foods, and baked goods Add whole or ground flaxseed to smoothies and in bars post-workout Blend flaxseed oil into recovery shakes or into a dressing for salads Replace 1 egg in a baking recipe with 1 teaspoon of ground flaxseed and 3 Tablespoons of water 5 thriveforward.com
Coconut Water The clear liquid inside a coconut, coconut water is nature s hydrator. People living in tropical climates have used coconut water for decades as a source for hydration and energy replenishment. Not only is coconut water mineral-dense but also it contains high levels of simple carbohydrates that are ideal for replenishing muscle glycogen. Drink as a natural hydrator on its own Add to smoothies in place of other liquids Sea Vegetables Sea vegetables are powerhouses for nutrient-density. Whether you consume kelp, dulse, nori, seaweed or wakame, sea vegetables are easy ways increase the mineral content into your diet. You can use a small amount of sea vegetables, like kelp granules, to make an effective hydration drink. Add a pinch of granules to your water to replenish electrolytes lost during physical activity. You will also get a respectable amount of easily digested chlorophyll and protein, making sea vegetables a clean and high net-gain food for top performance. Nutritional Strengths Calcium How to use Grind dried dulse and add a pinch to a hydration drink Add to energy bars as a source of electrolytes Incorporate into recipes (substitute kelp noodles for pasta, use sheets of nori as wraps, or add to veggie stock for extra flavor) Replace table salt with kelp granules or ground dulse for seasoning finished dishes 6 thriveforward.com
Boosters Chlorella A microalgae grown in fresh water, chlorella is a nutrient-dense superfood rich in alkaline-forming chlorophyll, protein, essential fatty acids and vitamin D and A. Chlorella is a complete protein with all ten essential amino acids and is 65% protein by volume making it an excellent option to add to your recovery routine. Vitamins and minerals Essential fatty acids Complete protein Add to smoothies or blend into hummus Greens Packed with vitamins, minerals and chlorophyll, greens are essential for health. Because they are rich in both chlorophyll and minerals greens are alkaline-forming and support your body s ph balance. Incorporating greens into your diet doesn t have to be a challenge. Try adding greens like spinach to smoothies, or supplementing with chlorella powder or tablets. Vitamins Calcium Iron Add to general meals and smoothies for a boost of alkaline-forming nutrition and electrolytes before and after your workouts 7 thriveforward.com
Green Tea A holistic stimulant, green tea leaves contain caffeine which can help to boost athletic performance. Caffeine also helps by improving mental focus. This can be the determining factor that places you in the zone on competition day, or gets you ready for the gym after rolling out of bed in the morning. The difference between green tea and coffee is how the caffeine affects your body. Green tea contains L-theanine, an amino acid found in tea that helps promote relaxation. 5 This may explain why the caffeine from green tea feels steadier and less jittery than the spike and crash associated with caffeine from coffee. It is important to note that regular use of caffeine will decrease its impact on your body. If you are using green tea regularly, you ll need to use more to see the same effects on competition day. I see the best results when eliminating caffeine from my diet during the seven days before a competition, then use green tea or yerba mate immediately before an event for a greater boost in energy. Caffeine Use green tea as a functional holistic stimulant to get you focused pre-workout, rather than a source of energy throughout the day or your training Maca A Peruvian tuber similar to a turnip, maca is grown at high altitudes in the Andes Mountains. Traditionally maca is used by native Peruvians to support fertility, and as a source of energy. In the western world maca is prized for its nutrient-density and its potential to support the endocrine system. 6 Because maca is nutrient-dense rich in amino acids, vitamins and minerals add it to your recovery regimen post-workout. This will help normalize stress levels and support the level of activity for which you have been training. 8 thriveforward.com
Amino acids Vitamins and minerals Add maca powder to your post-workout smoothie to help to nourish your adrenal glands Replace up to 1/3 of the flour in a baking recipe with maca for a sweet, nutritious addition Yerba Maté Another holistic stimulant like green tea, yerba maté has an energizing effect on your body. Yerba maté is a species of the holly plant used as a tea that s rich in antioxidants, phytonutrients and electrolytes. It does contain caffeine, so yerba mate should be used sparingly, or in conjunction with herbs and foods that nourish your adrenal glands. Similarly to green tea, if you are using it to increase mental focus for competition, consider eliminating caffeine from your diet in the seven days prior to the event. Nutritional Strengths How to use Add to a pre-workout drink to increase endurance and enhance mental focus 1 Sulieman, Mashair A., et al. (2008) Effect of Sprouting on Chemical Composition and Amino Acid Content of Sudanese Lentil Cultivars. Journal of Applied Sciences, 8 (12): 2337-2340. Available at: http://www.docsdrive.com/pdfs/ansinet/jas/2008/2337-2340.pdf 2 Gutierrez LF, Rosada LM, Jimenez A. (2011) Chemical composition of Sacha Inchi seeds and Characteristics of their Lipid Fraction. Universidada Nacional de Colombia. Available at http://www.karisma.org.co/publico_hbotero/composicionsemillaaceite1301-1298-1-pb. pdf 3 Uragoda C, MD. 2004. Coconut Fats. Ceylon Medical Journal. Available at http://www.sljol.info/index.php/cmj/article/view/1351/1200 4 Willcox, D. Craig, PhD, Willcox, Bradley J. MD, Todoriki, Hidemi PhD and Suzuki, Makoto MD, PhD. (2009). The Okinawan Diet: Health Implications of a Low-Calorie, Nutrient-Dense, Antioxidant-Rich Dietary Pattern Low in Glycemic Load. Journal of the American College of Nutrition, vol. 28, no. 4 Supplement 1. Available at: http://www.jacn.org/content/28/4_supplement_1/500s.long 5 Bryan, Janet. (2008). Psychological effects of dietary components of tea: caffeine and Ltheanine. Nutrition Review. 66(2): 82 90 6 Meissner H, Kapczynski W, Mscisz A, Lutomski J. (2001). Use of Gelatinized Maca in Early Postmenopausal Woman. International Journal of Biomedical Science. Retrieved from: http://www.ijbs.org/user/contentfulltext.aspx?volumeno=1&startpage=33 9 thriveforward.com
For more Thriving check out Brendan s Thrive Trilogy of books. Thrive Foods, Thrive: The Vegan Nutrition Guide, and Thrive Fitness (In Canada: Whole Foods to Thrive, Thrive Diet, and Thrive Fitness) USA: Da Capo Press Canada: Pengiun