The vitamins
and minerals provided by fruit and vegetables play a role in exercise performance and recovery following strenuous
exercise, and maintaining health and well-being. These nutrients cannot be
synthesized by the body so it’s essential that athletes consume a
diet rich in fruits and vegetables to support daily training and recovery from
training.
Sub-optimal
intake of fruit and vegetables does
affect your sport performance. A minimal intake of the vitamins and minerals
found in fruits and vegetables can lead to fatigue,
muscle damage and impaired immune function, all of which
can have detrimental effects on training and recovery for competition.
Set a goal – If fruits and vegetables are minor
items in your menu, start by eating one extra fruit or vegetable a day. When
you’re used to that, add another and keep going.
Try something new – Don’t get tired of the same old
thing every day. Try a new vegetable or
a new fruit.
Take advantage of prepared
veggies –
They’re a little bit more expensive when you buy them this way, but if it’s
easier and you’re more likely to eat then it’s a better use of your money. Bagged salads, prewashed spinach, peeled and
diced butternut squash are great ways to cut down on prep time for dinner.
Stock your freezer – Frozen vegetables won’t go bad any
time soon, and are easy to add to dishes you already make
o
Throw
them in with pasta water in the last few minutes of cooking
o
Add
to soups
o
Stir
fry them with meat and serve with brown rice for a quick dinner
o
Frozen
berries, mango, bananas
o
Add
to oatmeal or yogurt with granola
o
Make
smoothies with yogurt, low-fat milk, ice
Roast
them – Toss with
olive oil, salt and pepper, and bake at 425° F for 15 minutes. Try
broccoli, cauliflower, asparagus, Brussels sprouts, carrots, butternut
squash
Snack – Try baby carrots, celery sticks,
broccoli florets or homemade sweet potato chips, dipped in salsa, light ranch
dressing, spiced yogurt or hummus. Spread peanut butter on celery, apples or
bananas
Cook with them – Sauté fresh or frozen spinach with
garlic and olive oil, season with a dash of salt and pepper. Add spinach, onions, asparagus or broccoli to
omelets.
Improve on nature – Don’t hesitate to jazz up vegetables
with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like
walnut or sesame oil.
Eating Out – Add vegetable toppings to your
pizza. At a fast food restaurant, add a side
salad with your burger, and eat it first.
Ask to substitute a side of vegetables for rice or pasta when you’re
dining out. Try the carrot cake if
you’re ordering dessert!
Tara Boening
is a Licensed and Registered Dietitian with a Board Certification in Sports
Dietetics. She currently works as a sports nutrition consultant in Houston, TX.
