We all know that both nutrition and training play a crucial role in improving your athletic performance. But while proteins and carbohydrates are often focused on, vegetables are sometimes overlooked. And yet they are a source of essential nutrients that can support your performance.
Essential nutrients
Do you regularly indulge in the gym, invariably making sure your protein and carbohydrates are high? Good for you, but don’t forget your greens! After all, vegetables not only provide vitamins and minerals, but when it comes to sports, they also contribute to recovery, muscle building and increasing your endurance. We tip you off a few vegetables in particular that can be very beneficial for anyone who likes to work up a sweat.
Spinach
Spinach is packed with iron, magnesium and nitrates. Iron helps improve oxygenation of muscles, which can increase your endurance. Magnesium contributes to muscle recovery and relaxation, while nitrates promote blood flow, improving performance.
Beets
Red beets are rich in nitrates, which can increase your endurance and lower your blood pressure. Nitrates in beets help improve blood circulation and make oxygen consumption more efficient, which is especially useful in endurance training.
Sweet potatoes
Sweet potatoes are high in complex carbohydrates, which provides long-lasting energy during exercise. In addition, they are rich in vitamin A, potassium and antioxidants, which help repair muscles and reduce inflammation.
Broccoli
Broccoli is packed with vitamin C, K and fiber. Vitamin C helps repair tissues, while fiber ensures stable blood sugar levels, which is important for maintaining energy during a workout.
Peppers
Peppers are rich in vitamin C, which helps repair connective tissue and muscles after exercise. They also contain antioxidants that help fight inflammation and reduce muscle fatigue.
Cabbage
Cabbages such as kale and red cabbage contain antioxidants, vitamin C, fiber and calcium. Calcium supports muscle contraction, which is essential for proper muscle function during exercise.
Carrots
Carrots are a source of beta-carotene, an antioxidant that strengthens your immune system and contributes to muscle recovery. The carbohydrates in carrots can also help replenish glycogen stores after an intense workout.
Avocado
Although technically a fruit, avocado contains healthy fats that help reduce inflammation and support a healthy heart, contributing to your endurance.