Eating smarter can help to recover faster. And to recover faster means more quality training per week. Here are some facts why food can influence your performance when training for your next challenges.
There are some simple actions you can take to directly influence the time your body needs to recover and to stay healthy.
Intensive training is stress for our body. And stress is making us acidic. In the same way a lot of food does. There is a list of products you can eat or add to your meals which are alkaline forcing:
- Omega three fatty acids (watch out for omega six, they shouldn’t exceed a ratio of 5 omega six to 1 omega 3): chia, salmon, fish oil, flaxseed, fresh basil, oregano, Avocado
- Curcuma/Turmeric, Ginger and Garlic (don’t boil them!)
- Dark Leafy greens: Kale, Spinach, Broccoli, Zucchetti and a lot of leaves of vegetables are high in phytochemicals fighting free radicals
- Nuts, mainly Walnuts, they have alpha-linoleic acid
Check out this list: http://bembu.com/alkaline-foods
Eat „high net gain food“. This type of food needs a smaller amount of energy provides lot of micronutrients such as vitamins and minerals. The best ones according to the latest studies are:
- Broccoli, Peperoni, Cauliflower, Pumpkin, Turnip, Beetroot,
- Chicory, Mangold, Chinese cabbage, Watercress
but also fruits like
- Strawberries, Apples, Lemon (basic, not acidic!), Pear, Blueberries, Grapefruit, Banana, Quince, Blackberry, Raspberry, Plum, Currant, Rose Hip
And last but not least keep an eye on the glycemic index of food. Here is a list of the Harvard University covering some of the most common foods (http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm). Overall it says: prefer whole food and eat less sugar, less simple carbohydrates.
There is never one simple answer to complex issues. But why should you invest hours in your training and much less in good nutrition? Or even worse: Destroying the effect of your 4 hours training with junk food and sugar as a reward?