Super foods get their name from being some of the most nutrient dense foods on the planet. That means the nutrient to calorie ratio is well in favour of nutrients. As a result of consuming more of these foods you’ll be getting more nutrients with fewer calories, which in turn means a leaner body, better training performance and optimal recovery.
In this article I’m going to list 4 top superfood types to increase your training performance.
High Quality Organic, Grass Fed Beef
You don’t HAVE to eat meat to be a better athlete – but if you do, I’m a true believer in quality matters. That’s why when I buy beef it’s organic and grass fed. Unlike its farmed grain fed counterparts who are stuck in feed lots all day eating grains, getting fat, being injected with hormones and anti-biotics, organic grass fed beef means the animal spent most of its life roaming free grazing on pesticide free grass and shrubs and is in its natural state. Because of this, organic grass fed beef is lower in total fat, higher in vitamins and minerals, higher in healthy fats, CLA, and lower in the saturated fats linked with heart disease.
Cruciferous Vegetables
Your Mom was dead right when she told you to eat your veggies. But here’s what your Mom never told you: Studies tell us that eating more cruciferous vegetables helps protect cells from DNA damage, helps inactivate carcinogens, has an anti-bacterial effects, anti-inflammation effects and that’s just the beginning. Veggies like Cauliflower, Broccoli, Kale, and Bok Choi are an incredible superfood but if you hate eating vegetables, a good way to get your daily dose is just by adding in a little bit here in there. For example; add some small bits of Kale into your omelette – you’ll hardly notice it.
When I eat them I instantly feel awesome. There is a growing body of data supporting positive effects of berry consumption in humans. Research tells us consuming things like chokeberries, cranberries, blueberries, raspberries and strawberries (either fresh, or as juice, or freeze-dried) showcases significant improvements in human health such as cardio vascular disease and also dramatically reducing inflammation. For these reasons (plus many others) they are labelled a superfood and should be an essential fruit group for hard working athletes. There are loads of ways you can get more berries in your diet like throwing a handful in your post workout shake, or my favourite; adding mixed berries on my morning oatmeal.
Healthy Fats
When I think about what are the best healthy fats, first things that come to mind are Wild Salmon, Grass fed beef, whole eggs, olive oil (extra virgin), coconut oil, nuts, avocados, and nut butters. But the list doesn’t end there. What do fatty acids do? Well they have certain key roles in the body. They provide the structure of our plasma membranes, they help regulate hormone function, reduce inflammation and they help transport certain vitamins and minerals in the body.
In plain English: They help you produce energy better, think clearer, recover faster and keep your body from making fat. There’s a few simple ways to get more healthy fats in your diet:
1. Add a tbsp. of peanut butter or coconut oil to your protein shakes
2. Consume fatty fish like Salmon or take a fish oil supplement.
3. Drizzle some extra virgin olive oil on salads or over veggies.
4. Eat whole eggs instead of just egg whites.
5. Eat grass fed beef
If you’re not sure exactly which meats, vegetables, fruits, fats and carbohydrate sources are best to optimize your martial arts training, Download my FREE Muay Thai athletes grocery list HERE.
Until next time,
JB
James Bee is an Aussie fitness and nutrition coach who specializes in weight cut management for pro Muay Thai fighters. If you would like to learn tips, tricks, and awesome information for fighters and like-minded athletes, check out his website JB Fitness Systems and follow his Facebook page. You can also download his brand new 8 week cutting guide Here.
