· Associated with helping to prevent stress fractures.
· Help muscles to be provided with enough oxygen for energy production.
· Aid with reducing the onset of fatigue.
· A component of optimal muscular contraction.
· Help to ensure a strong immune system.
· Some of the best sources of mighty micronutrients.
It is well known that micronutrients (vitamins and minerals) are vital components of our daily diet. They are the magic wands that unlock nutrients from food, maintain a healthy immune system and are vital for the body to function properly. For an athlete, the micronutrient content of your daily intake is even more imperative. During a small period after intensive exercise, athletes experience a weakened immune system, making you more susceptible to infection, in particular, upper respiratory tract infections. Green leafy vegetables are food sources saturated in micronutrients such as vitamin A, vitamin C, vitamin K, calcium, iron, magnesium and antioxidants, to name a few, which are associated with heighted health and performance. In fact, green leafy veg are the most nutrient dense foods we can consume!
Athletes’ are more at risk of iron deficiency. Iron is lost from the body via sweat, skin, urine and gastrointestinal tract; red blood cells are broken down more frequently due to the impact of exercise. Female athletes will also lose iron through menstruation. Iron is a vital nutrient for a variety of body functions that impact skeletal muscle performance, including oxygen transport and red blood cell construction. Particularly in sports that strongly utilise the aerobic metabolism, the demand for oxygen by the working muscles is high in order produce energy. Iron is a component of haemoglobin and so crucial for oxygen delivery. Deficient iron levels within the body reduces an athletes’ capacity and can result in fatigue, headaches, increased heart rate during exercise and diminished performance. Green leafy veg are high in non-haem iron and contain vitamin C. Vitamin C enhances iron absorption as it allows non-haem iron to be stored and utilised by the body more efficiently.
Green leafy veggies are very high in vitamin K, which has been associated with enhanced cardiovascular responses and bone health. A sufficient consumption of vitamin K has been linked to a reduced risk of stress fractures.
As a result of the body processing food or reacting to the external environment, waste substances called free radicals are generated by cells. In order for the body to function, it is important that these free radicals are removed from the body adequately. Antioxidants, such as those found in green leafy vegetables, aid the process of neutralising these free radicals. Antioxidants found in green leafy veg include vitamin A, C, E, and a variety of minerals. During intense exercise, free radical production increases, which can detrimentally impact muscular contraction. Subsequently, fatigue and reduced performance can result. A diet rich in antioxidants helps to combat this. Due to this, there are pharmacological antioxidant supplements available. However, it has been indicated that the greater variety of antioxidants from a diet rich in plant foods, such as green leafy veg, is more beneficial.
Examples of green leafy veg:
Arugula (Rocket)
Beet greens
Bok choy
Broccoli
Cabbage
Collard greens
Kale
Mustard greens
Romaine lettuce
Spinach
Swiss chard
Adding green leafy veg to smoothies can be a great way to include more mighty micronutrients in your diet.
Blend together:
Handful spinach
Handful kale
½ cup diced mango
½ cup sliced apple
1 banana
1 ½ cup oat milk/nut milk/dairy milk
Brancaccio, M., Mennitti, C., Cesaro, A., Fimiani, F., Vano, M., Gargiulo, B., Caiazza, M., Ammodio, F., Coto, I., D’Alicandro, G. and Mazzaccara, C., (2022). The Biological Role of Vitamins in Athletes’ Muscle, Heart and Microbiota. International Journal of Environmental Research and Public Health, 19(3), p.1249.
Crintea, A., Duti, A. G., Masalar, A. L., Linga, E., Constantin, A. M. and Craciun, A., (2021). Vitamin K in sport activities: a less considered benefit for athletic training. Health, Sports & Rehabilitation Medicine, 22(2).
Higgins, M. R., Izadi, A. and Kaviani, M., (2020). Antioxidants and Exercise Performance: With a Focus on Vitamin E and C Supplementation. International Journal of Environmental Research and Public Health, 17(8452), p.8452.
Ravindra, P. V., Janhavi, S., Divyashree, S. and Muthukumar, S. P., (2022). Nutritional interventions for improving the endurance performance in athletes. Archives of Physiology and Biochemistry, 128(4), p.851-858.
Shoemaker, M. E., Salmon, O. F., Smith, C. M., Duarte-Gardea, M. O. and Cramer, J. T., (2022). Influences of Vitamin D and Iron Status on Skeletal Muscle Health: A Narrative Review. Nutrients, 14(2717), p.1-34.
Getting in your Greens Recipe
> High in carbohydrate and protein, this is a great option for a recovery meal following training/competition.
Ingredients for 2 servings:
1 cup broccoli
2 handfuls spinach
100g green beans
1/2 onion (finely chopped)
2 handfuls kale
1 tbsp olive oil
200g chicken mince
200g brown rice
1/2 basil
1/2 oregano
2 gloves garlic (finely chopped)
Method
Heat 1 tbsp of olive oil in a frying pan on a medium heat.
Add the garlic and onion and sauté.
After a few minutes add the mince and cook for 10 minutes, turning frequently.
In the mean time, pour rinsed rice into a saucepan and then 400ml of water to cover the rice. Bring to a boil and then reduce the heat to a gentle simmer and cook for 30 minutes.
Add the broccoli, green beans and kale to the frying pan.
After 7 minutes, add the spinach, basil and oregano and cook for a further 3 mins, stirring regularly.
Once the rice is cooked. Turn off the heat and quickly cover the pan with a lid for 5-10 minutes to ensure any remaining water is absorbed.
Ensure the chicken mince is cooked thoroughly and serve up your meal.
Nutritional Information
645 calories
91g carbs
38g protein
13g fat
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