Grappling Super foods

The key points for a diet that will help support your training

At least 5 servings of fruit and vegetables a day: Fruit and vegetables are packed with vitamins minerals and antioxidants that help to keep the body healthy, they also help to keep us hydrated and contain lots of fibre that will help with digestion and absorption of foods.
If you find this hard to do here is an example of getting your 5 a day. Have a fruit with breakfast and then as a snack throughout the day. Have a serving of vegetables with lunch and then 2 with dinner.

Healthy fats: We should all aim to increase our intake of omega 3 an essential fatty acid that allows fat soluble vitamins to be absorbed better and also helps to reduce inflammation and improve health. Studies have also shown that they can support and optimise weight loss efforts.

Protein: Try to ensure you get a supply of protein before and after training aim for smaller portions more frequently throughout the day so your body has a constant supply of amino acids. Remember to drink plenty of water if you are taking in increased amounts of protein at least 2-3 litres per day!

Wholegrain Carbohydrates: Carbohydrates should make up a large part of your diet as they are the bodies main source of energy. Aim to have wholegrain which means they are as close to their natural state as possible and include extra vitamins, minerals and fibre. Wholegrain carbohydrates are a good way to keep energy and blood sugar levels stable and support weight loss more than processed carbohydrates such as white rice and pasta.

Super fruits

Grapefruit

This fruit contains 50% of your daily recommended intake of vitamin C
As Vitamin C can regenerate other antioxidants and act as an antioxidant itself the need for vitamin C is likely increased in those who exercise regularly. An intake of 100 to 500 mg should be the aim.
It also contains lycopene which plays an important role in reducing free radical damage.
Free radicals are substances in the body that can cause a number of problems such as increasing the inflammation that occurs in osteoarthritis and rheumatoid arthritis and cause most of the joint damage that occurs in these conditions.
Have a large glass after training or dilute with water and drink through training as it is particularly thirst quenching.

Watermelon
High in B vitamins B6 and B1, potassium and magnesium which are essential for energy production. Magnesium will help to reduce muscle tension, muscle soreness, muscle spasms, muscle cramps, and muscle fatigue as it it prevents too much calcium rushing into cells that can excite the nerves.
Watermelon slices are a great refreshing snack after a hard training session.

Cherries
Certain types contain anthocyanins which are used by the body to produce essential amino acids, they also act as pain killers as they inhibit the production of COX-2 enzymes which produce inflammation.
The melatonin in cherries will help you get a good nights sleep after training and good quality sleep is an essential part of recovery. Add them to your cereal or mix with yoghurt, if you want an easier option concentrated juice forms such as cherry active are avaible.

Best of the Veg

Spinach
Packed with dozens of cartenoids and flavenoids this is one of the best vegetables to add to your diet, add it to sandwiches in place of lettuce, have it lightly steamed with your dinner, add handfuls to soups and pasta dishes. The vitamin K in spinach will help to keep bones strong.

Carrots
Are a great source of vitamin A which is important for maintaining a healthy respiratory system particularly in smokers. They are also easy way to increase your daily intake of vegetables as they are easy to prepare and make a good snack try them chopped with humus or blended as a juice.

Sweet potato
A healthier alternative to potato as it does not cause blood sugar levels to fluctuate (lower glycemic index and load) Its also in my opinion full of much more flavour than potato and contains much more nutrients. Try it mashed with carrots or oven baked.

Healthy fats

Walnuts
These are packed full of omega 3 which again help to fight inflammation research also suggests that 1-3 ounces despite being high in calories and fat helps to maintain a healthy weight. Like cherries they also contain melatonin.

Avocado
Mega charged with health benefits despite being high in fat the addition of avocado to your meal helps the body to absorb a host of vitamins and minerals such as cartenoid antioxidants that are fat soluble. The addition of avocado to high carb foods can lower their glycemic index/load due to high fibre and fat content. They are also quite high in calories and so can help if you are aiming to bulk up.

Protein Power

Oily fish
It is important to include oily fish in your diet, you should aim for 2-3 servings a week to boost your intake of omega 3.

Beef
Red meat gets a mad rap as it contains saturated fats which have been linked to raised cholesterol levels. Despite this it is still an excellent source of protein, vitamin B12 and B6 which are very important is converting homocystein (an amino acid l linked to heart disease and stroke) into cysteine as recent research suggests that intense, long duration exercise raises plasma homocysteine levels it is important to get plenty of B vitamins in your diet.
It is also a good source of selenium and zinc. Aim for 2-4 servings a week, try to grill meat lightly and avoid burning the hell out of it as burnt meat is full of damage causing free radicals.

Quinoa
A vegetarian source of complete protein meaning it contains all 9 essential amino acids. It is particularly high in lysine which is important for tissue growth and repair. It also counts as a serving of wholegrain and contains fibre making it a great quick and easy meal after training. Without the saturated fats found in most complete sources of protein it is a great idea for any one trying to cut weight.

Wholegrain Goodness

Brown rice
Wholegrain rice is a great option as a carbohydrate source, it releases its energy slowly and is very filling. Full of manganese which helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids. It is also rich in selenium and and magnesium that

Wholegrain bagel
Bagels are higher in calories and carbohydrate content than most bread products so they are great at providing energy for training as an alternative to bread for making sandwiches.

Conclusion

So there you have it hopfully given you some food for thought! Remember if your going to put your body through all kinds of hell in training reward it by eating yummy healthy foods! Try a months break from all the crazy suppliments and spend a bit extra on things like fresh fruit and vegetables and quality organic free range meat and see how much better you feel. It takes a bit of time and organising but a good nutritional plan is always worth the effort!