Organic Food Recipes And Your Eating And Dietary Lifestyles
hey, guys, dr. axe here. in this session,i'm going to be talking about the optimal foods to help increase your athletic performanceand over the next 30 days, you're going to be getting faster, stronger, more athleticby following our 3-core criteria of improving your training, your food and diet, and yoursupplementation. so let's talk more about food and diet and there are six specific foodsand food groups i really want you to focus on getting in your diet over the next 30 daysto help improve your recovery and help increase the fuel your body has to increase your energylevels. and so the first thing you want to be addingin is coconut oil. now if you're not using coconut oil, the reason why it's great toadd in, especially for cooking, it has a high
heat threshold, and it can't oxidize, butspecially for athletes, coconut oil contains medium chain fatty acids that your body canburn for energy and this is a strategy a lot of triathletes are using now because theycan burn this for energy for endurance events. so getting coconut oil is the ideal fattyacid you should be consuming as an athlete every single day. and you could do a tablespoonin your breakfast smoothie. so a tablespoon of coconut oil, you can cook with it or youcan even use things like coconut milk and coconut flakes let's say in a trail mix orsmoothie or any type of cooking. so, again, getting more coconut. those medium chain fattyacids are perfect for burning for energy. the next food you want to add in are superseeds like chia and chia seeds are actually
called warrior's food or runner's food andthey were used aztec warriors and they would go into battle and they would carry littlepouches of chia and they would actually just do a tablespoon of chia before battle andthey would say one tablespoon of chia would give them a full day's energy. and today there'sactually a book written called "born to run" that talks about chia being awesome as runner'sfood and chia is your highest plant base source of protein, it's high in fiber and it is alsoloaded with omega-3 fatty acids which are fantastic for reducing inflammation, whichcan help speed recovery for athletic performance. the next food group or food you want to begetting in your diet is collagen. now collagen is the main ingredient of what's called bonebroth and bone broth has been consumed for
thousands of years which helps your joints,also supports detoxification, but specifically if you want to recover faster, have healthierjoints and gut, collagen is a very high source of amino acids. and so a lot of times peopleturn today to the synthetic branch chain amino acids. well, i'm telling you that collagenhas the ideal nutrient ratio and amino acids like l-glutamine and proline, which are incrediblefor your joints; it can really help reduce inflammation and speed recovery. so you coulddo collegian, consuming as regular bone broth that you can make at home, or you can buycollagen powder and you can fine collagen powder typically in a health food store aswell as on the draxe.com online store. but getting collagen is fantastic for increasingyour athletic performance.
and the way you use collagen is in your morningsuper food shake along with your green's powder, along with some berries and some of that coconutmilk and your organic protein powder, putting one to two tablespoons there of collagen inyour breakfast smoothie is one of the best ways to get it. in fact, before i do triathlonsas being a former triathlete, what i do is i put a couple of tablespoons of collagenpowder in with applesauce and that's what i use as my pre-workout fuel. so if you'rewondering as an athlete, "hey, what are some of the best things to do right before a workout?"i'll touch on that here at end, as well. the next food you want to absolutely be gettingon a regular basis is more protein. protein helps build lean muscle. it really supportsrecovery. so doing things like grass-fed beef
specifically. it's high in iron; it's highin vitamin b12, two vital nutrients to improve athletic performance. it's also high in zinc,which is also important. and then the next thing here are berries.berries are the best fruit for athletes because they're so high in antioxidants which supportrecovery. blueberries and raspberries are my two favorite, packed with resveratrol,bioflavonoids, and ellagic acid. these antioxidants are the highest of all fruits in antioxidantsand really the highest of all foods. and then, last but not least, you got getyour veggies. getting more veggies in can help alkalize your body supporting recovery.and my favorite groups of vegetables you want to be getting as an athlete are cruciferousvegetables along with green leafy vegetables
and a few [inaudible 00:04:56] and that'skale and collard greens. kale is known as king in the vegetable kingdom and becausekale is so high in vitamins, minerals and chlorophyll, which helps your body get ridof some of the acid build-up in your body, that alkalinity of getting more green leafyvegetables is so important for improving your overall recovery time. and if you want to know pre- and post-workoutnutrition, right before you work out what you want to do is you want to do some carbohydratesand a small amount of protein. so what i do in my pre-workout is i do applesauce or abanana. i do some sort of fruit along with a tablespoon of collagen powder and then atablespoon of protein powder. i really typically
only do about eight to 10 grams, so a halfa scoop of protein before i work out, maybe about 30 minutes before, along with some fruit.and then right when i'm done working out, i do a super food shake that's a mixture ofa little bit of coconut milk, some organic fruit, maybe a banana and some blueberries,as well as some greens powder to alkalize my body, some collagen, some protein. so ido a super food shake right after my workout and you really focus on after a workout gettingplenty of easily digestible protein and the best of the best is grass-fed whey. so doing grass-fed whey or something likemy healing protein you can find on the draxe.com store. it is the perfect protein for rapidrecovery when you're done working out. so
i hope you've enjoyed these tips. i know thatthe next 30 days for you and following this program is going to help increase your athleticperformance. hey, try these nutrition tips and go ahead and get started today.
