10 foods to achieve success in sports

10 foods to achieve success in sports

Do you have sports targets set on your annual agenda? Perfect! We want to help you achieve sporting success, even if they are just personal goals, not professional. So we want to give you a series of tips with 10 foods to achieve success in your sport. A good nutritional base will get you closer to your goals!

The Mediterranean diet is not only one of the most delicious diets in the world, but also one of the healthiest, thanks to its wide variety of delicious fresh ingredients. Be sure to include these foods in your day to day life.

Endurance man swim

1. Tomatoes

Bright red tomatoes get their colour thanks to an antioxidant called lycopene.

Several rstudies have linked diets with an abundant intake of tomatoes with the lowest cancer rates. However, much further investigation into this matter is needed in order to relate the two claims.

Despite this, we recommend their consumption for the quantity of vitamins (C, A and K), minerals (iron and potassium), as well as natural antioxidants, perfect for sports recovery.

How do you keep natural tomatoes in perfect condition at home? Try to store them at room temperature. Do you know why? Because the refrigeration or cooling of tomatoes diminishes their taste.

2. Green leafy vegetables

Arugula, mustard leaves and other green leafy vegetables are an incredible source of fibre and antioxidant vitamins, such as beta-carotene and vitamin C.

Green leafy vegetables in many forms, such as simple salads, are very typical in Mediterranean cuisine.

Healthy food

Want to find some healthy dinner options for your day to day? Don’t hesitate to access our catalogue with a whole host of recipes.

3. Pasta

Wholewheat pasta has a lower glycemic index than normal pasta. This is the key for anyone at risk for diabetes, as low-GI foods help maintain normal sugar levels. Eating pasta, including vegetables and unsaturated fats (such as olive oil) can also reduce the glycemic index of food.

4. Fruits

The majority of Mediterranean kitchens serve fruit as a dessert, whether that’s an apple, a banana, mascarpone-stuffed figs with strawberries or mangoes in sweet wine.

Fruits are low in calories and very high in fibre, vitamins A and C, and essential minerals like potassium and magnesium. Introduce them between meals, not only at noon and night time!

The benefits of fruit for athletes


Fish is a source of lean protein and is also full of omega-3 fatty acids.

And what effect does this have on your body? Omega 3s are fats that protect against abnormal heart rhythms and reduce inflammation. Therefore, for you as an athlete, it can aid you in a faster recovery.

What are the recommended fish? Salmon, mackerel, herring, tuna, sardines and lake trout.

6. Beans

Whether dry or canned, beans have a good amount of fibre and vegetable protein.

Note them down as a healthy alternative to meat!

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7. Broccoli

In addition to being an abundant source of fibre and antioxidant vitamins, broccoli and its cousins-cruciferous vegetables (cabbage, cauliflower or Brussels sprouts) contain cancer-fighting substances called isothiocyanates.

We know that broccoli is perhaps not the most appealing meal for the little ones (and for some adults), but it is essential for your sports goals.

8. Sweet peppers

Red, yellow, green, and even chocolate-coloured…

Sweet peppers can be added to a painter’s palette of food colours, along with a good dose of vitamin A and C. Roasting or grilling the peppers intensifies their flavour and gives them a creamy texture. Incorporate them into your meals! There are many options to introduce this source of vitamins into your diet.

Sweet peppers athletes

9. Garlic

Garlic helps to maintain total cholesterol and blood pressure.

There are many different ways to experiment with this flavour, so you should find the one you like the most. A word of advice: keep garlic away from heat and light to avoid germination.

10. Wine

Finally, a recommendation for consumption, but in small amounts…

Drinking moderate doses of alcohol (such as red or white wine), with a meal, can help reduce the risk of developing heart disease and diabetes.

Studies and Sources Used:

Other posts that you may be interested in reading:

  • Foods that can ruin your diet. Read it here
  • Foods for a good Immune System. Access it here
Review of 10 Foods for Success in Sport

Vegetables - 100%

Fruit - 100%

Fish - 100%

Broccoli - 100%


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About Melanie Ramos
Melanie Ramos
Melanie Ramos uses the HSN Blog to share the latest information and content, so that all those readers who want to learn.
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