Top 11 Superfoods For Endurance Athletes | Healthy Foods For A Balanced Diet

Supporting your triathlon training with a healthy balanced diet is essential to performance. In this video, we look at which superfoods can give you that extra boost naturally.
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There is, of course, no singular food that is magically going to make you a better, stronger and faster athlete overnight. It is the balanced combination of various nutritious foods and a well thought out training plan that will.
That said, some foods pack more of a punch than others when it comes to their nutrient values. It is these nutrient-rich foods that are considered to be especially beneficial for our health, the superfoods.
Find out more about Heather's choice of 11 superfoods you should regularly include in your diet!
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📹 5 Supplements For Triathletes | An Introduction To Nutritional Supplements In Triathlon - gtn.io/Supplements
📹 Should You Workout When You're Sick? | The Effects Of Training When You're Ill - gtn.io/WorkoutIll
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[@gtn]

Which of these 11 foods do you eat the most of? Let us know in the comments below 👇

[@xGshikamaru]

I'm pretty well known among my colleagues as a nut eater 😋

[@normanzielke6108]

Banana

[@peterwittl3045]

All except dairy milk and eggs!

[@ozzyprv]

All except eggs and cow's milk. Not my mum, not my milk ;-)

[@richardclark5859]

Don't forget liver and sardines.

[@karmayongjong5767]

Egg Kale Beetroot Sweet 🥔 Banana Milk Whole grains Walnut Cocoa Chia/flax seeds Cherries

[@fa1th300]

Karma Yongjong u dont know how to spell 🥔. Do you?

[@normschan5548]

Fa1th so do you

[@fa1th300]

@@normschan5548 r/woooosh

[@MrAsdfers]

@@normschan5548 do you

[@bradleyhenderson1198]

Mung beans, kiwis, sunflower seeds

[@georgec2894]

Spinach, salmon, lentils, oats, dark berries, garlic

[@lizziedripping71]

Love lentils but NOT the evening before a run. Too explosive !

[@treenahally4358]

As a newbie glad chocolate was on the list. This channel is helping me so much in my training. Cheers

[@giovanbattistafichera8439]

Here's my top 6 food categories: 1. Nuts and seeds for omega 3 and minerals. Men in particular will find the Zinc they need for their testosterone in pumpkin seeds and chia seeds. 2. Beans. Awesome, cheap and healthy sources of protein. You can add them to salads, blend them or eat them in a soup. Filling and very healthy. 3. Greens: cruciferous vegetables, spinach, kale etc. 4. Whole grains: oat, quinoa, buckwheat, 5. Fruits and berries of all sorts. Blueberries and goji berries are particularly rich in antioxidants. Bananas are an important source of potassium 6. Root vegetables: potatoes of all kinds, beetroot, carrots Take home advice: increase your veggie/grain/nuts and seeds while limiting your dairy/egg/meat and oil, sugar, salt consumption for faster recovery and better overall health. As a rule of thumb, if the food you buy has a list of ingredients that looks like a scientific experiment just avoid them. Chances are they are either rich in sugar, fat, salt or a combination of those. The foods I recommend above will improve your general health, making you able to sustain higher volumes and intensities while at the same time giving you the best possible fuel to prevent injury, fatigue and illness. That said, don't forget to put in the work and to always listen to your body :)

[@giovanbattistafichera8439]

@oliver ouraha interestingly enough, the vast majority of the foods I listed have lower caloric density (the rapport between weight and calories) due to the fact they are richer in water, so they are more filling while also making overeating a bit more challenging. This means that you will feel better and also lose some weight in the process.

[@giovanbattistafichera8439]

@oliver ouraha just pick the ones you most enjoy eating :) that'll make it easier to stick to them long term

[@madmax2718]

Men get their zinc from red meat mostly

[@miken1463]

Don’t forget mushrooms and onion/garlic

[@davidmarries4011]

The video was informative. Plus I would listen to anything GTN puts out!

[@hartmankacz4005]

It's a good suggestion. Thank you for the video. It's helpful. Looking forward to following ones And good luck

[@jamesmoss5404]

Thank you for the information this really helps. 👍

[@MessedUpZucchini]

Watching this before track and field day, thanks for taking you time to research this.

[@rasher331]

You did a very good job hosting this video. Well done.

[@kajalkhirodkar6521]

very helpful info.. thank you very much !!!!

[@virginiathompson844]

Sorry didn’t finished before I sent.. Continuing: I’m so way outta of shape since Covid took control of our lives and daily routines. Thank you for all the information you all are giving especially for me that wants get back out there! Via

[@ELPoleToeLoco]

What an excellent video. Thank you.

[@cynthia_Aux]

I'm glad that I eat most of these already! Just nee to add more beets and cherries to my diet 😊 I'll find a better vit D/calcium replacement because dairy is not good for me

[@Shiyam_1392]

Great work... Thank you so much GTN Team ...

[@shivamrajput-on5vr]

U are triathlete. Sir

[@miguelsaez340]

Spanish omelette by definition is “Tortilla de patata”, omelette with potatoes and a bit of onion. That’s a very simple dish that in my point of view is a delicious nutritious meal! Also, here chickpeas are very common and have a very high 2:1 carbs/protein proportion with almost 0 fat. Very recommendable to look after in your shopping list!!!

[@forunlawfulcar-nalknowledg1081]

White potatoes also have waaaayyyy more potassium than a banana. Make the Spanish omelet and forget the banana!

[@davidk.8608]

Beets (nitrates) definitely improve my performance on the bike after 4 or 5 days of consumption. Juice seems to be better than the powered form.

[@tobiaswetzel4487]

Love this girls!

[@tyreecerichards]

Really like this 🙌🏽

[@MdShamim__]

Perfect video to clear concept, lots of love from India 🇮🇳,Kolkata ❣️

[@margaretturvey]

Vitamins A, D, E, and K (most of which are found in kale) are fat soluble, so it's actually better to cook it in a bit of butter or oil -- you won't lose the nutrients. In fact, they'll be more bioavailable.

[@thewholehealthlab]

Tastier too! ☺️

[@erikknudsen4034]

Good list! More foods = avocado, salmon, oats, Olive oil, honey and of course coffee :)

[@vitaliisportsschool8333]

Thank you so much!

[@woody9382000]

I like how triathletes seem to be more health conscious than most other athletes, this seems pretty useful, particularly compared to much of the official studies I've done.

[@bobdown5520]

They think they know more too. Triathletes are gadget obsessed, diet obessed , they jump anything a pro dies assuming it going to make them better. Take a runner over a triathlete any day in regards to attitude

[@SeanMack1]

​@@bobdown5520 you sound jealous

[@Messup7654]

@@SeanMack1extremely

[@dave3130]

Thanks, nice video 👍🏻

[@stiiffyrabbit]

Apart from the dairy, I'm, mostly, all for this list!

[@jogelk9180]

:|

[@virginiathompson844]

Hi.. I’m thrilled to see GTN on FB.. omg! I’m so ready to get back into exercise.. im so way out of

[@VISALOT]

you are really good. your videos are wonderful.

[@johnbarrick4836]

Protein shake- Milk-bananas-kale-ice if you blend it right it will take just like banana ice cream but itll look green.

[@aroundtheworld9082]

Good information. thank you

[@jeremysart]

Great list, I already consume all of these regularly, minus the beetroot and milk (because vegetarian), but I'll find a way to incorporate that beetroot into my diet.

[@user-uq1fq6gs3i]

Vegetarians don’t eat meat. If you are avoiding milk then that is more of a vegan trait

[@jeremysart]

@@user-uq1fq6gs3i that's not necessarily true, vegetarians don't typically consume dairy. Vegans are a bit more extreme though, consuming absolutely nothing with any trace of animal product. I am definitely not a vegan, nor am I even a true vegetarian - I just find that people have a better understanding of that word (especially when ordering at restaurants) .. what I would really consider myself is "mostly plant based". I make a conscious effort to not purchase anything with animal product, however I will occasionally consume seafood, oils/fats, eggs from local farms, and I don't throw a fit if I accidentally consume something with dairy in it.

[@madmax2718]

@@jeremysart u r an idiot

[@TalitemjenSanglir-rf5sk]

Thank you

[@terrytaylor1928]

Exept for the chia and flaxseeds ill eat everything on that table.pretty healthy.great video.💪💪💪💪

[@zoltanszepesi2741]

Hey, great stuff. can you please also advise in case of diabetes or insulin resistance whether these could be also included in your daily food or not?

[@mattsharpe3989]

Talk to your doctor.

[@raphaelmcallister8009]

In the case of insulin resistance it's very simple avoid consuming anything that will lead to a large insulin spike (carbohydrates). A ketogenic diet would be the most appropriate way forwards and could easily reverse diabetes. Also it must be said that endurance exercise actually causes insulin resistance. Sprint/weight training would be the most beneficial.

[@UnMoldovean]

thanks for helping complete my shopping list, cause I forgot about sweet potatoes and beetroot :) !! much love!

[@youssefbenouiran7262]

thank you !

[@ddvantandar-kw7kl]

Very nice we will have to find now

[@IronWill]

Plenty here that I'm already eating, with some new ones I would like to try out such as trying to incorporate more beetroot, and flax seed! I cook in batches and freeze food ahead, so that I always have something healthy to eat (as I go through in my last vid), so I'll see how I can put these wonder foods into my next food batches :D

[@bulentkamali]

An omelette with 3 big eggs and some cheese is my breakfast. Besides, a small bowl of chopped tomatoes, cucumber with lots of olive oil and apple vinegar. I sometimes drink a small cup of olive oil and lemon mix. I highly recommend cabbage pickle to feed your good bacteria in your guts. For lunch and dinner, if we would like to go with a slice of steak, consider having a bowl of boiled green lentil with some green stuff. It is said that it contains as much protein as steak. I stay away from milk, adults are said to have not enough bacteria to digest it. Instead I have yogurt, kefir (a fermented milk)(btw I make own yogurt, I don't buy industrialized yogurt)

[@harrisonn5252]

Thank you i needed this for ironman 2021 thanks

[@judithiheaturu5410]

Wow!! great would like share this with my audience on social media, it is ok?

[@issey565]

good and helpful

[@Crymerge]

Broccoli Sprouts

[@emilybemily4397]

All my favourite foods!

[@JustAThought155]

Love the info. Are there alternatives to milk products? I cannot drink milk or eat most dairy items. Also, bananas kill my stomach; any alternative for that fruit?

[@mattsharpe3989]

Dairy is horrible for us, every non industry funded study shows this...no need to replace dairy in your diet...I'm in the same boat as you, lactose intolerant and bananas wreck my guts...I just take a multi vitamin to get the potassium instead

[@DancingDeity]

Avocados have double the potassium of bananas in addition to healthy fats that boost energy.

[@androidsick9523]

Great!!

[@dfexdainfamous8194]

What milk do you use or recommend?

[@peachfreude]

Banana, dates and dried apricots for me. Dried pineapple sometimes, I dont really like it but its alright.

[@karstenmeinders4844]

Thanks for this video! It shows that superfoods are not necessarily expensive or hard to buy. Only the chia seeds are overrated IMHO.

[@mohamedaminhakimdin4792]

Hi there is it possible if you can make us a diet plan starting from breast ? Thanking you for that

[@jogomez8061]

Ahhhh Heather 😻😻😻

[@robertmcdaniels2098]

Let's recap. milk, bananas, cocoa, nuts, and cherries are all "superfoods." In fact, that is almost half the list. When you put those together, and recognize that ice cream comes from milk, then you get a banana split. That is why I love triathlon. It lets me eat banana splits. I will head to Dairy Queen right now. Thanks Heather!

[@AK-ky8xg]

Robert McDaniels milk a superfood??? 😂😂😂😂

[@AK-ky8xg]

Robert McDaniels milk a superfood??? 😂😂😂😂

[@AK-ky8xg]

Robert McDaniels milk a superfood??? Seriously? Cholesterol, saturated fat, bovine estrogen, pus and faeces are all found in all cows milk 😂😂😂😂

[@AK-ky8xg]

Robert McDaniels milk a superfood??? Seriously? Cholesterol, saturated fat, bovine estrogen, pus and faeces are all found in all cows milk. And it stimulates IgF production to boot 😂😂😂😂 #dairyisscary

[@AK-ky8xg]

Robert McDaniels milk a superfood??? Seriously? Cholesterol, saturated fat, bovine estrogen, pus and faeces are all found in all cows milk. And it stimulates IgF production to boot 😂😂😂😂 #dairyisscary

[@elenichouvarda8229]

Since I have been Vegan I have my best performance ever...xx

[@quiaudetadipiscitur3919]

The only way to go!

[@simondemming5868]

Eggs are not even healthy right ? All the Cholesterol ?

[@simondemming5868]

Some goes for milk, right ?

[@oliviergrenier3574]

Simon Demming Egg whites are fine, the cholesterol is in the yolk. Milk in the US is apparently not that great, it’s too acidic and it actually makes your bones weaker.

[@raphaelmcallister8009]

@@simondemming5868 It's been shown that eating more cholesterol doesn't raise your cholesterol levels as the more you eat the less your body produces. So definitely keep the yolk it's basically a multivitamin.

[@hudsonquay]

I'm glad you clarified that dieticians baulk at the term 'superfoods'. The wellness industry is particularly guilty of over-selling the benefits of individual foods. Good nutrition is obviously linked to good health, but I cringe when foods get touted as some kind of panacea. Saying all that porridge is the breakfast of champions!

[@yoyoholck]

Yea I hate that shit too lok

[@winterjohannes]

I dont know if you can call it food, but whats with coffee? And salmon (omega 3, protein) should also be part of the list

[@Lockhart2000]

Coffe is good for you. Plain and simple.

[@justadudeintheworldman.120]

Coffee with a little bit of cream would be on my list too. She lists most of mine already. Eggs, Oatmeal, Fish, Avocado, Fruits. I will try some beet juice though

[@runningthamiza2268]

Love from India 😍

[@navalakshman5970]

Try moringa oleifera leaves , it will boost your energy level

[@rajuwithkingzagamingff9525]

Tq

[@WW-ee6yy]

With regards to milk. Should it be whole rather than skimmed/semi-skimmed?

[@Irishman11850]

Depends on how many calories your burning. If ur running triathlons ye go for full fat

[@halael-murr6890]

What about kale being goitergenic? What other superfood is equivalent to kale and doesn’t disrupt thyroid function? What about a replacement for cow’s milk for people who cannot drink any animal milk? Is there an equivalent replacement?

[@herbertbishopiii]

Can you tell me foods for basketball to increase endurance and athleticism

[@susheelagupta2331]

Can you suggest balanced diet for professional swimmers please.

[@jambos1190]

It would have been beneficial for us to know where you got your information from. In terms of milk in particular, I cannot find any non-industry funded research that shows milk is beneficial (I'm sure there are some). The only research I can find shows that milk is actually detrimental to bone health, i.e increased risk for developing osteoporosis.

[@mattsharpe3989]

Yeah I've seen lots of independent research regarding milk too and none of it supports milk being healthy for us...

[@ianflynn7962]

Was shocked to see milk there, you get plenty of calcium if your greens

[@antoniohowell856]

I’m shock to see milk to . I stop drinking milk and eating anything that have milk in it because it’s bad for you

[@johnnysutherland8807]

so true

[@user-uq1fq6gs3i]

Antonio howell / Where the heck did you get this false information? Milk is considered a superfood (BY HEALTH ORGANISATIONS LIKE WHO) because it is extremely healthy. It’s low in calories, has high calcium, vitamin K, vitamin D, magnesium, phosphorus, potassium, B2 and B12 (essential to a balanced healthy diet), and most importantly it has a very high amount of iron which is why it is in this video (Iron is essential for endurance for running and this is an endurance foods video). There is ONLY 1 bad thing about milk, and that is that it has a high fat content however the benefits outweigh the cons dramatically and it can easily be avoided by just getting low fat milk. Milk also increases good cholesterol which is god for the heart. Literally there isn’t many things *More* healthy than milk. Sorry to say it but anyone whom thinks milk is unhealthy and has cut it out of their diet is an misinformed idiot. The idiot that wrote the original comment saying milk is bad for bone health really needs to stop using bad sources and use trusted sources, take it from me (a nutritionist and long time runner) milk does help the bones not the opposite. You all need to start drinking more milk, you are really missing out on the benefits.

[@veggiem0nster]

Oat Milk has improved a lot in the last year! It taste better than cow milk, has similar nutrient content (usually more calcium), easier to digest, and no cholesterol. Almond milk is great too when trying to drop a couple lbs to get to race weight, unsweetened almond milk is just 40 calories.

[@gaveltron]

Sounds like you could make an ultimate smoothy as most of that would be delicious in one. Perhaps not sweet potato though, have that roasted for dinner instead.

[@mightywind7595]

I have added cooked sweet potato to a smoothie with orange, pineapple, carrot. You don’t notice it and get tons of beta carotene!

[@GarvinGardens]

Have you ever heard of Moringa Oleifera and if so what are your thoughts about it.....?

[@kalleandersson916]

Sweetpotato gnocchi. Add some kale and good quality butter. Quickest road to happiness

[@nahra123]

Flaxseed, beets, sweet potato, leafy greens, walnuts, cocoa, blueberries, edamame\soybeans\tofu\tempeh, red pepper, banana, purple cabbage

[@degal2243]

You ll find more calcium in broccoli than milk. In countries where people drink a lot of cow milk such as Sweden there are so many cases of osteoporosis.... How come ? Anyway good info

[@filipbaumgartner2857]

Love your choices, but you forgot about the king of them all... AVOCADO FOR LIFE!

[@luanacuzzo9693]

Yeah, I would've chosen avocados in the place of milk! But well done, loved the video!

[@hudsonquay]

@@luanacuzzo9693 Avocados are yum and nutritious but they have quite a different ratio of macronutrients to milk. I think the point was she was making with milk is the ratios and quantities of macronutrients make it a perfect recovery drink.

[@jepensedoncjesuis4813]

@@hudsonquay Agreed! East Africans wouldn't trade their milk for Avocados 😂

[@NicolasMichel_CCIE_29410]

@@luanacuzzo9693 definitely ... milk is definitely a NO go for me ...

[@deha11mo]

Jesus Christ died for our sins, was buried and rose again to save us from eternal judgement and give us eternal life if we believe Him. Only God can save us and freely give us new life inside forever.

[@jameshaney171]

A cup of joe with a bit of low fat milk does the trick. And a bit of wheat toast w/ some peanut butter. Dont forget the bannana. You are good to start the day.

[@williamwheelie4430]

This is literally everything in my kitchen

[@AK-ky8xg]

William Shelby then it’s time to re-evaluate.

[@ifonly2675]

You don't have a fridge or a table ? What about an oven or a stove ?

[@gasbike100mpg]

cherries are great for gout

[@darbieluce146]

I grew my own kale, dehydrated it and then ground it into a powder and I’d put it in my smoothie. A teas. Of dried was a whole serving of kale.

[@gtn]

Amazing! How did you dehydrate it? 🤔

[@Crimepaysaskapolitician]

Banana keeps blood sugar stable?

[@philg6757]

As an Australian having lived in Asia I can`t go past a rice breakfast with and Asian omelette stacked with red chilli,put`s a bit of lead in your pencil.

[@kamilvanbeijnum1667]

The best comment sofar!!! love it

[@donnydread7631]

🙏🏻 🙏🏻 🙏🏻

[@theallcreature2581]

I had better results and my stamina improved a lot but you dint mention that in which time we should eat all of these diet food

[@eestiny9734]

Chocolate Mousse, best dessert - combination of eggs and chocolate! No need to ad extra sugar! There is so many ways u can eat an egg! We just don't think about it!

[@avisiktachakraborty3438]

Diet for athletic fitness ....wealth and healthy

[@jackdawson1054]

y’all killin me! (Literally!!) 😫 whole plant foods cmon

[@johnbarrick4836]

Egg,Chicken,Sweet Potatoes,kale,bananas👍 that’s most of my diet the other stuff is usually a occasional

[@glendaniels7031]

Not sure on the milk. Populations who consume the most milk have higher levels of low bone density in the elderly. Also bovine growth hormone and growth factors have been linked to many health issues.

[@alyssacascos8665]

I eat sweet potatoes and bananas every day as a runner! ❤❤❤👟

[@TonyMacarone]

#Switch4Good

[@johnbarrick4836]

What about pre race I like sweet potatoes but a lot of people say 🥖 bread?

[@johnbarrick4836]

Never herd anyone pronounce cocoa that way before makes sense

[@EatMyPropwash]

SP2 Life Spirulina. That stuff is amazing! 🤙

[@jitu_purohit_78]

How to beetroot eat ?

[@becool27]

Thank you Heather, this is great but so bland, I would like to see some recipes with these ingredients combined into something like a soup or nutritional meal.

[@JSINGLETON]

You missed out black pudding. It should definitely have been at the top of your list!!

[@richardmiddleton7770]

It's too highly processed and full of wheat. Haggis would be better.

[@moxinutrition911]

80+% of these superfoods are Nutrient dense👍🏻 and are high in Magnesium👍🏻👍🏻

[@sahar5177]

I have a high quality cacao powder that contains 8600 potassium per 100 grams, 10 gram serving similar to like 3 bananas...

[@doddsalfa]

Egg protein is the least you need same about milk

[@duncanmacleod2136]

I didn’t expect milk to be on there

[@alfortuin6551]

YES, who needs to promote cruelty, theft & murder to mother cows & her calf

[@Irishman11850]

@@alfortuin6551 clearly doesn't understand farming

[@Irishman11850]

@@alfortuin6551 cows stop caring about there kids 3 hrs after they're moved

[@alfortuin6551]

@@Irishman11850 & I will never understand or agree to slavery of another

[@alfortuin6551]

@@Irishman11850 so you a cow whisperer-

[@IrfanSehic]

You forgot to talk about that delicious looking baguette behind you.

[@abdullahabdulaziz]

Are those handcuffs in the background

[@Maomaozainanjing]

i am a sponge. i will absorb every video of you guys. if you understand what i meant. haha

[@joee95]

Oats peanut butter bananas dark chocolate eggs spinach coffee water cranberry juice

[@---df5sr]

“Many Nutritionists shudder at the term Superfoods” but we’ll still use it because it’s great for clicks