Top 10 Superfoods for Endurance Athletes

Wondering how to fine-tune your nutrition for peak endurance performance?

I’ve got you covered. 

Today, I'll be sharing my top 10 "superfoods" that every endurance athlete should consider incorporating into their diet. I’m not talking about the typical marketing gimmick superfoods; I’m talking about nutrient-dense foods that genuinely enhance performance and overall health.

1. Berries are rich in antioxidants, in particular flavonoids, that help combat inflammation and oxidative stress from exercise. They’re also a great option for a low-carb, low-calorie snack that satisfies your sweet tooth. Berries are best when they’re fresh, locally grown and in season, but frozen berries can provide a good variety all year round!
2. Eggs are an excellent source of high-quality protein and contain the amino acid leucine, which promotes muscle protein synthesis. They are also nutrient-dense, providing B vitamins, choline, selenium, vitamin A, iron and phosphorus.  Remember to eat the whole egg, not just the whites, as the yolks contain most of the nutrients.
3. Quinoa is a protein-rich grain, packed with fibre and essential amino acids. It’s a great plant-based source of protein for vegetarian or vegan athletes. It’s also particularly beneficial for anyone balancing their carbohydrate and protein intake like perimenopausal women and diabetics.
4. Legumes are nutrient powerhouses rich in complex carbohydrates, protein and fibre. They are great for your gut health and help in muscle repair and recovery. They can be added to salads, casseroles, and even spaghetti but add them to your diet slowly to avoid gastrointestinal discomfort if you’re not a regular legume consumer.
5. Nuts and Seeds offer a great mix of protein and healthy fats. Each type offers different benefits so try and include a variety in your diet. While they are calorie-dense, studies have shown we absorb fewer calories from nuts than previously believed, so don't overstress!
6. Mushrooms are an excellent source of B vitamins, antioxidants and essential minerals. They’re also one of the few foods that can provide vitamin D, which they naturally self-generate when exposed to UV light. Mushrooms offer so many benefits that they deserve their own standalone episode in the future. In the meantime, make sure you add them to your diet wherever possible.
7. Beetroots are known for their high nitrate content, which enhances blood flow and oxygen delivery to muscles. While you'd need to eat a lot to see significant performance benefits, adding beetroots into your diet is a great support for your overall cardiovascular health.
8. Extra Virgin Olive Oil is a great source of monounsaturated fat, which we rarely get enough of in our diet. It also contains bioactive molecules that help reduce oxidative stress and inflammation. Recent studies even suggest that its anti-inflammatory properties can rival those of ibuprofen.
9. Deep-Sea Fatty Fish, like salmon, tuna, herring and mackerel, are rich in omega-3 fatty acids, essential for cardiovascular health, joint health and overall brain function. Most people eat fish occasionally, but not enough to receive the full benefits.  Aim to include these in your diet at least three times a week.
10. Green Leafy Vegetables are nutrient-dense, rich in vitamins A, C, K, E, and essential minerals. These versatile vegetables are great for protecting against disease and promoting overall health. So, don’t just stick to spinach and kale; there are so many options here (bok choy, salad greens, microgreens, watercress, collard greens, mustard greens, swiss chard, rocket/arugula, cabbage, romaine) and eating a variety will bring maximum benefits!

Remember, nutrition is about variety and balance. No single food item will make you a better athlete overnight, but incorporating a diverse range of these nutrient-dense foods into your diet will set you up for long-term health and optimal performance in your triathlon training.  If you have any questions about incorporating these foods into your diet or want to discuss specific nutrition strategies, please feel free to reach out.

References:

1. Richard C, Cristall L, Fleming E, Lewis ED, Ricupero M, Jacobs RL, Field CJ. Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes: A Systematic Review of Randomized Nutritional Intervention Studies. Can J Diabetes. 2017 Aug;41(4):453-463. doi: 10.1016/j.jcjd.2016.12.002. Epub 2017 Mar 27. PMID: 28359773.
2. Hess J et al. Impact of Agaricus bisporus Mushroom Consumption on Gut Health Markers in Healthy Adults. Nutrients. 2018 Oct 2;10(10). pii: E1402. doi: 10.3390/nu10101402. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213353/

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