Nutritional info specialized for athletes is provided by registered dieticians at Sansum Clinic of Santa Barbara.
In a recent review article published in Asian Journal of Sports Medicine, it was concluded that the safest and most effective way to meet all anti-oxidant requirements for physically active individuals and athletes is to eat a whole foods diet, rich in natural anti-oxidants and phytonutrients. A whole foods diet includes fresh fruits and vegetables, whole grains, legumes, nuts and seeds. The antioxidants have been shown to help alleviate exercise-induced oxidative stress related to overproduction of reactive oxygen and nitrogen species that develop during physical exercise. In this article, the authors reviewed relevant scientific articles between 1980 and 2013.
Reference: Yavari A, Javadi M, Mirmiran P, Bahadoran Z. Exercise-induced oxidative stress and dietary antioxidants. Asian J Sports Med 2015;6(1):e24898.
In the spirit of a whole foods diet, rich in anti-oxidants and phytonutrients, see the recipe below:
Sarah Washburn, MS, RD, CSO
Yummy Shades of Green
Asparagus and Edamame are the foundation of an easy salad to make that is loaded with phytonutrients, fiber and protein.
Asparagus and edamame are a great combination, both nutritionally and for your taste buds. Both are rich in anti-inflammatory compounds such as saponins and flavonoids, as well as anti-oxidants, vitamins, minerals, phytonutrients and fiber. In addition, asparagus provides digestive support as it contains inulin, a “prebiotic” that fuels certain types of helpful bacteria in the large intestine. Edamame is a great protein source, providing 17 grams per cup.
Asparagus-Edamame Salad – yields 6 servings
1 lb. medium asparagus, ends discarded
1 (16-oz.) package frozen edamame (green soy beans), defrosted and drained
2 Tbsp. olive oil, divided
¼ lb. arugula (or ½ arugula and ½ watercress)
¼ cup shredded parmesan
2 tsp. balsamic vinegar
Salt and pepper to tasteDirections:
**Cut asparagus stalks into ¼-inch diagonal slices, separating tips.
**In a wok or large sauté pan, stir-fry asparagus stalks in 1 Tbsp. olive oil over medium heat until slightly browned. Add tips and continue to stir-fry for another 4-5 minutes. Remove from heat and toss with defrosted edamame, salt and pepper.
**Pile arugula (or arugula and watercress) in a salad bowl and toss with remaining Tbsp. olive oil.
**Top with asparagus and edamame, and sprinkle with shredded parmesan. Drizzle with balsamic vinegar and serve immediately.
