10 foods to achieve success in sport

Do you have sports goals marked in your annual diary? Perfect! We want to help you achieve sporting success , even if they are just personal, not professional goals. So, we want to give you a series of tips with the 10 foods to achieve success in sports. A good nutritional basis will bring you closer to your goals!

Mediterranean cuisine is not only one of the tastiest diets in the world, but thanks to its large variety of delicious fresh ingredients it is also one of the healthiest. Make sure you include these foods in your daily life.

Quali benefici apporta una dieta mediterranea allo sport?

1. Tomatoes

Bright red tomatoes take on their color thanks to an antioxidant called lycopene.

Several studies have linked diets with a large intake of tomatoes at the lowest cancer rates. However, much more research is needed on this topic to be able to relate the two statements.

Nevertheless, we recommend its intake for amounts of vitamins (C, A and K), minerals (iron and potassium), as well as natural antioxidants, perfect for sports recovery.

How to keep natural tomatoes in perfect condition at home? Try storing them at room temperature. Do you know why? Because frozen tomatoes have less flavor.

2. Green leafy vegetables

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

In Mediterranean cuisine, green leafy vegetables are very characteristic in many forms, such as simple salads.

Mangiare sano

3. Pasta

wholemeal pasta has a lower glycemic index than regular pasta.

This is the key for anyone at risk of diabetes , as low-glycemic foods help maintain normal blood sugar levels. Or eating pasta, including vegetables and unsaturated fats (such as olive oil) can also lower the glycemic index of foods. .

4. Fruit

Most Mediterranean cuisines serve fruit for dessert, be it an apple, a banana, figs stuffed with mascarpone with strawberries or mango in the sweet wine.

The fruit is low caloric content and very rich in fiber, vitamins A and C and essential minerals such as potassium and magnesium. Introduce them between meals in your diet, not only at noon and at night!

Frutta atleti vitamines

5. Fish

Fish is a source of lean protein and is also abundant in 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, they help the athlete’s recovery, making him faster.

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

6. Beans

Whether dried or canned, beans have a good amount of fiber and plant-based proteins.

Add them to your diet as a healthy alternative to meat!


7. Broccoli

In addition to being a source of abundant fiber and antioxidant vitamins, broccoli and its cruciferous cousins ​​(cabbage, cauliflower or Brussels sprouts) contain anticancer substances called isothiocyanates.

We know that broccoli may not be the most appealing food for the little ones (and some adults), but it is essential to your sporting goals.

8. Sweet peppers

Red, yellow, green and even chocolate colored …

Sweet peppers look like a painter’s palette when we start with food colors, and offer a healthy dose of vitamins A and C. Roasted peppers or grilled they intensify the flavor and give a creamy consistency. Incorporate them into your dishes! You have a multitude of options to introduce this vitamin source into your diet.

Peperoni dolci

9. Garlic

Garlic helps maintain total cholesterol and blood pressure.

There are many different ways to experience this flavor, so you need to find the one you like best. A tip: keep the garlic away from heat and sunlight to prevent it from sprouting.

10. Wine

Finally, a recommendation on consumption, but in small quantities…

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

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