Super Foods for Executive Athletes

April 27, 2018

W680 rosenberg by Dr. Jeff Rosenberg

Pre-packaged, processed food choices often have huge amounts of sugar, sodium, and preservatives. Choices like this will give you a short burst of energy but have you crashing after 30 minutes. Luckily there are great alternatives. Here are five super foods that will give you an edge in your training and throughout your workday.

1- Cacao. Just about everyone loves a bit of chocolate every now and then, but did you know that it is actually a super food with massive health benefits? It's true; raw cacao is chock-full of the type of antioxidants known to improve your immune system and massively decrease the chance of cancer and cardiovascular disorders, while raising your metabolism. In fact, a higher metabolism can even increase your energy levels and focus naturally, making cacao that much more beneficial to entrepreneurs and executives who are always on the go.

2- Chia and Hemp seeds. You've probably seen ads for chia seeds and hemp seeds everywhere the last few years. As healthy eating becomes more popular, so do the seeds, and for a good reason. Both of these seeds are proven to be incredibly healthy options, both due to their high fiber content and impressive vitamin content. In addition, the seeds are lower in lignan, a hard-to-digest protein, making them easier on the stomach than some other similar seed options. Plus, both Chia and hemp seeds contain vital nutrients usually only found in animal products. Chia seeds are high in omega-3 fatty acids, and hemp seeds actually contain all the essential amino acids (both rare in plant products). If you are a vegetarian or simply trying to diversify your protein sources, these seeds are viable solutions.

3- Berries. Another superfood that executive athletes can't afford to neglect is berries. All berries have staggering benefits for your health, and they are delicious, no-prep-needed snacks to boot. Eating strawberries and blueberries every week has been shown to help improve mental acuity, lower blood pressure, and prevent chronic diseases. In addition, they are full of fiber, which means that a single serving of berries will keep you full longer than many alternatives, making it an ideal food for weight control. While any berries will help you perform better at work, consider adding goji berries in particular. You may have seen a celebrity praising the natural benefits of goji berries recently. While not all healthy food trends really have any merit, goji berries are as good as they seem. Like any berries, goji berries are rich in disease-fighting antioxidants, but unlike some other berries, goji berries are also rich in beta-carotene, vitamin C, and other nutrients. This means that you'll look and feel much better simply by adding them to your regular diet. Interestingly, goji berries have even been suggested as a remedy for feeling younger, in part due to their ability to increase your energy levels over time.

4- Green Tea. If you're like most people, you probably down a full cup of coffee whenever you're feeling tired, especially in the morning. According to research done at Harvard Medical School, this isn't the best intake strategy to maximize the energy you get from caffeine. It’s small, frequent doses of caffeine—not periodic large jolts of it—that’s proved to be the best way to stay alert and awake throughout the entire day. Green tea has less than a third of the caffeine found in coffee. You could sip on green tea and never risk the stomach issues, jitters, restlessness and irritability caused by mild caffeine overdose. More importantly, green tea offers you a safe, natural way to get the energy boost you need to perform at your peak, unlike the dangerous chemical forms of soft drinks or energy shots. Green tea is also rich in polyphenols like flavonoids and the catechins, which function as powerful antioxidants. This means that you are less likely to develop cancer, cardiovascular disease, and Alzheimer's disease. 

Summary- For the executive athlete, there is no “off season.” The best fuel for the executive athlete is high quality foods that, when burned, produce the most energy, most effectively. Super foods like cacao, chia and hemp seeds, berries, and green tea are safe and proven effective. They taste better than processed alternatives, because they are.

Dr. Rosenberg is a member of the New York Chiropractic Council. He operates the Rosenberg Wellness Center and provides training and conditioning expertise to D10 athletes at select New York-area events.