Adopting healthy habits isn't about trends; it's a strategic move with a double reward: health and performance. And if there's a silent protagonist in this game, it's nutrition. For those who live for sports, what's on the plate becomes a decisive factor: an athlete's nutrition is the science that gives meaning to effort and turns consistency into tangible results.
Far from rigid formulas, for an athlete's diet to be effective, it must be like a choreographed dance: combining food groups, timing, and meticulously planned hydration. Every choice adds up. While the secret lies in balance, there are foods for athletes with particularly valued properties—small allies that boost what the body can achieve. Here, we've compiled twenty favourites from science and the pantry, perfect for those who not only want to compete but also enjoy the journey.
The 20 essential foods to maximise your sports performance
Understanding an athlete's nutrition is like learning the body's secret language. While a balanced diet lays the foundation, the strategic selection of certain foods can significantly boost performance and speed up recovery. A sports diet benefits from incorporating ingredients that, due to their specific composition, act as key pieces in an athlete's machinery. Below is a selection of 20 foods for athletes, each contributing a particular and complementary value.
- Oats
This cereal, a classic in athlete nutrition, belongs to the complex carbohydrates group. It's your best ally for long training days. Its main advantage lies in beta-glucans, a type of fibre that ensures a slow and sustained release of energy. This prevents insulin spikes and keeps you going for longer. To calculate your portion, think about 40-60g for a moderate session, and up to 80-100g if you have a high-demand day or a competition ahead. - Chicken Breast
As a source of lean protein, chicken breast is essential for muscle repair. Its supply of high biological value proteins, rich in essential amino acids, is the building material your muscles need after exertion. The general recommendation is between 1.6 and 2.2 grams of protein per kilo of body weight per day. In practice, a 120-180g portion of chicken per meal will help you easily meet your requirements. - Salmon
This oily fish is a nutritional gem, combining quality protein with healthy fats. Its big secret is the Omega-3 fatty acids (EPA and DHA), which have a potent anti-inflammatory effect. Consuming it helps to mitigate post-exercise muscle soreness and look after your joint health. Try to include two weekly portions of about 150-200 grams, especially during your most intense training phases.
- Banana
The banana is the quintessential source of fast-absorbing carbohydrates, perfect for consuming before, during, or after training. Its fame is due to its high potassium content, a key electrolyte for muscle function and cramp prevention. It also provides vitamin B6, which is involved in energy metabolism. A medium-sized banana is enough for a quick energy boost. - Eggs
Considered one of the most complete protein sources, the egg is a pillar in an athlete's diet. The yolk contains choline, important for neuromuscular function, and the white is rich in leucine, the amino acid that acts as a "switch" to initiate protein synthesis and muscle building. Consuming 2-3 eggs daily is safe and very beneficial for most athletes. - Sweet Potato
This tuber from the complex carbohydrate group is perfect for replenishing your glycogen stores. Unlike other carbohydrates, its low glycaemic index ensures efficient refuelling without sudden energy crashes. It is very rich in beta-carotene (a precursor to vitamin A), which has an antioxidant function. A 200-300 gram portion in your pre-training meal will give you the necessary fuel to perform at your best. - Quinoa
This pseudocereal is a fantastic option for its dual contribution of complex carbohydrates and complete plant-based protein, as it contains all nine essential amino acids. It is also a good source of magnesium, which is involved in muscle contraction and energy production. For athletes following plant-based diets, a cooked cup (about 185g) is an excellent base for a recovery meal. - Natural Greek Yoghurt
Among dairy products, Greek yoghurt stands out for its high protein content, mainly casein. This slow-absorbing protein gradually releases amino acids, which is perfect for nourishing your muscles for several hours, for example, if you have it for dessert at dinner. A 150-200g pot after training or before bed also provides probiotics that support your gut health, a key factor for good nutrient absorption. - Berries
Blueberries, strawberries, and raspberries are little nutritional treasures. Their intense colour reveals the presence of anthocyanins, powerful antioxidants that help neutralise the oxidative stress generated by intense exercise. A daily handful of about 80-100g mixed with yoghurt, oats, or simply on their own, will help protect your cells and strengthen your immune system thanks to their vitamin C content. - Nuts
Almonds and walnuts are dense sources of energy, healthy fats, and protein. They provide monounsaturated fats and vitamin E, an antioxidant that protects cell membranes from muscle damage. They are the perfect snack for endurance sports. A handful of 25-30g is an appropriate dose. Be aware, their calorie density is high, so moderate the amount if your goal is weight management. - Lentils
Legumes are an excellent source of slow-release carbohydrates and plant-based protein. Lentils, in particular, stand out for their non-haem iron content, a critical mineral for oxygen transport in the blood. An iron deficiency can directly affect your aerobic performance. Including 1-2 cups of cooked lentils several times a week is a smart strategy, especially for female athletes due to their higher risk of anaemia.
- Spinach
Green leafy vegetables like spinach are more than just a side dish. They are rich in naturally occurring nitrates which, once in the body, are converted into nitric oxide. This molecule improves vasodilation, optimising blood and oxygen flow to the muscles. In practice, this translates into greater efficiency and endurance. Integrate them freely into your meals, aiming for at least one generous portion of 100-150g per day. - Extra Virgin Olive Oil
The quintessential healthy fat of the Mediterranean diet. Its star component for athletes is oleocanthal, a compound with an anti-inflammatory effect similar to ibuprofen, but natural. Consuming 1-2 tablespoons raw per day (in salads or on toast) contributes to recovery and cardiovascular health. - Beetroot
Like spinach, beetroot is very rich in inorganic nitrates. Its consumption, especially in juice form, has been shown to improve oxygen economy, meaning your muscles need less oxygen to perform the same effort. This allows you to sustain a high intensity for longer. A 200ml glass of juice or 150g of cooked beetroot about 2-3 hours before competing can make a difference. - Dark Chocolate (>70% Cocoa)
A functional treat. Pure cocoa is rich in flavanols, antioxidants that improve vascular function and increase blood flow to the muscles. It also contains theobromine, a milder stimulant than caffeine. One or two squares (20-30g) a day are enough to get its benefits without overdoing the calories. - Chia Seeds
These tiny seeds are a nutritional powerhouse. They are rich in soluble fibre and plant-based Omega-3 fatty acids (ALA). Their ability to absorb up to 10 times their weight in liquid makes them a great ally for hydration. Adding 1-2 tablespoons to your yoghurt or smoothie can help you maintain an optimal hydration state for longer. - Broccoli
This cruciferous vegetable is a source of sulforaphane, a compound that aids the body's detoxification processes, and vitamin C, crucial for the immune system. Intense training can temporarily suppress your defences, so including foods like broccoli (a 150g portion, 3-4 times a week) is a good strategy to stay healthy. - Coffee
Caffeine is one of the most scientifically proven ergogenic aids. It reduces the perception of effort, allowing you to train or compete at a higher intensity. The effective dose is between 3 and 6 mg of caffeine per kilo of body weight, taken about 60 minutes before exercise. This is equivalent to 1 or 2 cups of strong coffee. - Cottage Cheese
This fresh cheese is another exceptional source of casein, the slow-digesting protein. Having a cup of about 200g before bed ensures a continuous supply of amino acids to your muscles overnight, promoting recovery and minimising muscle breakdown (catabolism) while you sleep. - Ginger
This root, used as a spice, contains gingerol, a compound with notable analgesic and anti-inflammatory properties. Regularly incorporating 1 to 2 grams of fresh or powdered ginger into your meals can help reduce muscle pain and joint inflammation caused by daily training.
How to integrate these foods into your daily diet
Knowing which foods boost your performance is only half the battle; the other half is knowing how and when to incorporate them into an athlete's diet. The key is synergy: strategically combining ingredients to maximise their effectiveness. Here are some practical ideas for building your nutritional plan.
Breakfasts to start with energy
Breakfast is the meal that prepares your body for the day. If you train in the morning, you need a good base of slow-release carbohydrates and a touch of protein.
- Option 1 (Endurance training): A bowl of cooked oats with a sliced banana, a handful of berries, and a tablespoon of chia seeds. This combination ensures sustained energy and good initial hydration.
- Option 2 (Strength training): A scramble of two or three eggs with spinach, accompanied by a slice of wholemeal toast with avocado. Here, we prioritise protein for muscle building, with a supply of healthy fats.
Your rest and performance, our priority at Hotels VIVA
Proper nutrition and training are the foundation of athletic success, but rest and recovery are just as important. To ensure your body adapts and improves, you need an environment that allows you to recover completely. At Hotels VIVA, we understand the needs of athletes and have designed our hotels in Majorca to be your perfect base of operations.
Timing is key: when to eat
Strength sports: Prioritise protein intake distributed throughout the day (every 3-4 hours) to maintain a positive nitrogen balance. The post-workout window is important, but ensuring total daily protein intake is more relevant. Endurance sports: Carbohydrate intake is fundamental. Consume them before, during (if exercise exceeds 90 minutes), and after exercise to keep glycogen stores full and accelerate recovery. Rest days: Don't neglect your nutrition. Slightly reduce carbohydrate intake if you're not training, but maintain a high intake of protein and healthy fats to continue supporting your body's repair and adaptation processes.
Smart snacks: fuel between meals
Snacks are essential for maintaining energy levels and avoiding arriving at main meals too hungry. Their composition will depend on the time of day and your training sessions.
Pre-training snack (30-60 min before): If you need a quick boost, a banana or a handful of dates is a great option. If you have a bit more time, a black coffee and one or two squares of dark chocolate can improve your focus and performance. Mid-afternoon snack: A handful of nuts (almonds or walnuts) with a Greek yoghurt is a perfect combination of healthy fats, protein, and fibre to keep you full and nourished.
Main meals: building and recovery
Lunch and dinner are crucial moments for replenishing glycogen and providing the building blocks needed for muscle repair. The plate method is a very useful visual guide: half of your plate should be vegetables, a quarter protein, and the other quarter complex carbohydrates.
Example post-workout lunch: A grilled chicken breast (protein) with a side of quinoa (complex carbohydrates and plant-based protein) and a large green leaf salad with broccoli and beetroot, dressed with extra virgin olive oil. This mix optimises muscle recovery and fights inflammation. Example dinner for night-time recovery: A baked salmon fillet (protein and Omega-3) with a side of roasted sweet potato (complex carbohydrates). Before bed, a bowl of cottage cheese or natural Greek yoghurt will provide a constant flow of amino acids to prevent muscle catabolism overnight.
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Ready to combine your passion for sports with an unforgettable holiday? Book your stay at Hotels VIVA and take your recovery to the next level.
