6 super foods to optimize your performance
It’s no secret that football is an incredibly demanding sport, both physically and mentally.
Aside from fine-tuning your training regimen and giving yourself enough time to recover, there’s one more critical component needed for excellence: the third pillar that supports success and optimal performance - good nutrition.
As an athlete, you need to place incredible importance on what you put in your body and understand that it can significantly impact your performance on the field.
Today, we’ll take a look at the top six football superfoods you should add to your grocery list.
Aside from their amazing taste, bananas are an amazing source of potassium, vitamin B6, and carbohydrates, all of which are very important for optimizing our energy levels, mood, and athletic performance.
Research has shown that consuming a banana before a long cycling trial was just as effective as sports drinks for improving performance.
Plus, bananas are one of the best options for a quick snack to boost your carb intake before a practice session or a game. Professional athletes such as tennis players and cyclists have been using bananas in the middle of races and matches for years. Footballers can get the same benefits.
2. fatty fish
Salmon, tuna, and mackerel are great examples of fatty fish you should be consuming at least once per week.
These fish are excellent sources of protein, omega-3 fatty acids, and various B vitamins, making them great foods to make part of your diet, especially if peak performance is your goal.
For example, a single serving of salmon provides you with the recommended daily intake of vitamin B12 and omega-3 fatty acids, both of which are critical for good health, a clear mind, and athleticism.
Not only are whole eggs incredibly healthy and have been shown to naturally lower cholesterol levels (despite popular belief), but they are beneficial in several other ways:
Research has shown that as little as two boiled eggs for breakfast help us feel fuller and more satisfied throughout the day. Eggs also provide us with healthy fats and high-quality protein that support our energy levels during long and strenuous practice sessions and matches.
Leucine, an amino acid that eggs are rich in, is important for the production of energy and the maintenance of muscle mass, especially during periods of lower calorie intakes.
Quinoa not only provides us with slow-digesting carbs, but its also rich in protein and various micronutrients such as magnesium and folate.
Quinoa is also an excellent source of dietary fiber, providing us with a whopping 5 grams per cup.
Plus, thanks to its low glycemic index, despite being rich in carbs, quinoa doesn’t cause the typical spike in energy levels that is often followed by a crash. Instead, quinoa provides us with a steady stream of energy throughout the day.
Much like bananas, berries are another excellent fruit to include to your diet. Filled with plenty of natural sugars and fiber, berries also provide us with vitamin C and various antioxidants that are important in the fight against fatigue and brain fog.
Plus, berries are incredibly tasty, and you can consume them however you like - add them to different recipes, mix them in a smoothie, or eat them as is!
6. green tea
Perhaps the most popular tea out there known for its various health benefits.
Green tea is jam-packed with antioxidants that help prevent oxidative stress and inflammation, making it very good for our health.
Plus, green tea also contains caffeine which we know full-well improves our energy levels and mood. Green tea contains L-theanine, an important amino acid that other caffeine drinks like coffee do not contain.
L-theanine plays an important role in how caffeine affects us. Namely, it helps prevent the jitters and possible anxiety while providing us with a smooth stream of energy.
That’s not all. Research has shown that regular green tea consumption improves our focus, concentration, and alertness. All of which are very important on the pitch.
For more nutrition information, check out the Matchfit Conditioning Nutrition Guide. Matchfit Conditioning is a leader in football fitness specializing in all aspects of fitness such as fat burn, nutrition, injury prevention, stamina, and speed. They have helped thousands of footballers across the world from amateur to pro become match fit.
They offer a truly amazing, extremely in-depth guide to help you become match fit. It contains priceless information and is risk risk-free 60-day money back guarantee.