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Free carbon neutral delivery - click for details. Coconut rocks, eat it any way you like note: Bounty bars don't count 2 Chia seeds: stable energy legends, great anti-inflammatories With carbs, protein, essential fatty acids and heart-healthy fibre chia seeds rock.

Best Sellers. Chia Energy Gel. Sardines are a rich source of Omega 3 Fatty Acids 1. Omega 3 Fatty Acids are an essential and anti-inflammatory fat. Intense exercise, injuries and concussions can all trigger acute inflammation. On-going inflammation can have a negative impact on performance, but by consuming fatty, cold water fish times per week you can meet your needs.

Yes there are supplements, but I always recommend food first if possible. The added bonus with sardines is the high Vitamin D content. Low levels in the blood have been associated with decreased performance. Athletes who train indoors, such as hockey players, are at risk of low levels.

Yes the smell is strong; so open a window when you eat them. They taste great added to salads. Other sources of Omega 3: Salmon fillets or canned salmon canned with the bones means you also get extra Vitamin D , mackerel, canned tuna, trout, anchovies, herring. These cruciferous vegetables part of the cabbage, broccoli and cauliflower family are high in fibre and Vitamins C and K.

Vitamin K is a key component in bone health and helps our blood clot. You need vitamin C for the growth and repair of tissues, wound healing, and the repair and maintenance of bones.

Antioxidants block some of the damage caused by free radicals created during exercise. The build up of free radicals over time may contribute to the aging process and the development of health conditions such as cancer, heart disease, and arthritis. Sweet potatoes are a great source of beta-carotene, an antioxidant that gives them their orange hue.

Sweet potatoes are another very cost effective food that is incredibly versatile. You can mash them, use a spiralizer to make them into noodles, bake them whole in the oven or microwave, turn them into fries, or cook and add to smoothies and pancakes.

Beans are packed with fibre, and provide a good source of both carbohydrates and protein. They are low in fat and can help manage cholesterol, keep our digestive system healthy and manage weight.

Aim for variety here — black beans, red and white kidney beans, chickpeas, adzuki beans, lentils. They are very cost effective and you can use them in a number of ways — salads, pasta sauce, pureed into muffins or soups.

If you choose canned, choose no added salt. They contain a powerful antioxidant called anthocyanin. This has anti-inflammatory properties that can help you repair muscle damage after a workout.

Roast them, shred them into salads, or add cooked beets to smoothies. Fibre keeps us regular and keeps us feeling full, so if you are trying to manage your weight you want to make sure you are getting enough fibre.

Barley is another slow digesting source of carbohydrate like sweet potatoes, so it provides a long acting source of energy. It is also a good source of selenium, another powerful antioxidant.

You can cook barely like you would cook rice or quinoa. This can be done through diet using natural proteins, supplements, and electrolyte hydration. The goal of performance nutrition is to help athletes to optimize their intake of nutrients in order to improve their health,endurance, strength, speed, agility, and recovery.

Fruits and veggies that can help with performance are those that are packed with essential nutrients, vitamins, minerals and antioxidants. Berries, leafy greens, beets, watermelon, pineapple and bananas are some that can help boost your performance.

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Simply put, the quicker athletes can recover from training and competition, the faster they can improve upon their performance. What most athletes fail to realize, is just how much of their recovery is attributed to nutrition. A thletes can gain a nutritional edge and improving performance by complementing their dietary regimens with superfoods.

There are a number of fruits, vegetables, seeds and roots in most local grocery stores which truly offer an edge to recovery and, in turn, enhanced performance. Traditionally used to enhance sexual performance, this root vegetable—native to the Andes Mountains—is packed with amino acids, vitamins and minerals.

Maca root has been shown to improve stamina and reduce the onset of exercise-induced soreness. This superfood is available in powder, liquid, and capsule form, and the recommend dosage is mg taken three times a day with food. This blue-green algae is noted as having the highest percentage of complete protein by weight of any food on earth.

Packed with a wide variety of antioxidants, phytonutrients and vitamins, the use of spirulina has been correlated with increased endurance and expedited recovery after exercise.

Studies support positive effects from this superfood on stamina, vitality, endurance, and energy as well as its added benefits on cardiovascular and immune functioning. The recommended intake of cordyceps is 3 to 9 grams taken twice daily as a liquid extract, as food, or as powdered extract.

I recommend trying something new and adding these superfoods to your daily diet. Keep track of how your performance and recovery improve with these new additions to your diet to make your own decision on which will work best for you.

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Creating A Running Log: The Basics Running is a different animal than other sports in the fact that it can be very individualistic. Two sprinters. For soccer players, developing a great first touch and connection with the ball before practices and games is key.

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