我们可以同意吃的饮食集中在全食品大量营养素上，因为粉底至关重要。没有魔术补充剂可以取代这个饮食基础的重要性和好处。但是，当谈到高性能的生活方式时，希望做更多的人也需要通过在饮食中添加植物营养素来超越总体健康的饮食。
如果您想针对特定的绩效目标 -更好的肠道健康，，，，increased mileage，，，，改善身体成分，，，，control hormones, etc. — some specific foods and compounds can help get the job done.
阅读更多>THE CASE FOR USING PHYTONUTRIENTS TO FUEL YOUR TRAINING
以下是一些可以提高性能目标的饮食添加物：
目标：建立耐力
尝试：螺旋藻
Why:This蓝绿色藻类不仅仅是健康的“ Woo-woo”超级食品。它充满了植物营养素，可以通过防止疲劳来使运动耐力受益。有限的研究表明，抗氧化能力可能会导致在全面运动期间推迟耗尽的时间。尝试在运动前的拿铁或冰沙中加入捏。
目标：提高能量
TRY: COENZYME Q10
Why:COQ10是线粒体功能必不可少的化合物，并通过产生ATP产生能量。这对充满活力的表演至关重要。您的身体自然会产生这种化合物，但是年龄，限制性饮食和繁重的训练可能会使您处于危险之中，这意味着您需要从外部来源获得此功能。补充剂最有效，因为大豆，菠菜和风琴肉等食物仅包含少量。
目标：燃烧脂肪
TRY: GREEN TEA
Why:Known as one of the healthiest beverages,绿茶， 喜欢matcha，，，，has been linked to positively impacting a number of health conditions such as cancer, heart disease, Alzheimer’s and obesity. Most important for athletes is the potential for green tea to stimulate and improve metabolic flexibility — the ability for the body to switch between using carbohydrates and fat as energy. Research is mixed, and mostly in mice, but there is证据建议长期消费（即使不使用咖啡因）可以将脂肪氧化增加20％。
目标：更好的重点
尝试：胆碱
Why:This nutrient is essential for the brain to send messages to cells throughout the body and might be a key to staying focused during endurance training. While most adults get an adequate amount from food sources — like egg yolks, muscle meats, fish, peas and wheat germ — endurance training耗尽商店和怀孕增加了需求。
目标：建立体重
TRY: LEUCINE
Why:这是一种必需的氨基酸（意味着您的身体没有做到；您必须吃它），可以帮助您的身体构建和保持肌肉质量。与其他Aminos相比，亮氨酸已经shown迅速消化，因此是运动员刺激肌肉合成的有效方法。很棒的食物来源包括豆腐，鸡蛋，牛肉和金枪鱼。
GOAL: FAST RECOVERY
TRY: COFFEE
Why:如果您只参加coffee before workouts，您没有得到全部好处。咖啡因一直是shownto increase rapid refueling of muscle glycogen. To reap the benefits, consume caffeine along with carbohydrates within an hour of finishing your training.
GOAL: REDUCE PMS
TRY: DARK CHOCOLATE
Why:许多妇女发现每月周期的不适感干扰了训练能力。放松可能是您最好的选择，但并不是每个人都想坐下来。黑巧克力might offer an indulgence that reduces stress andalleviatesPMS symptoms. This is likely due to the镁和铁含量。
GOAL: STRONG GUT
尝试：燕麦片
Why:Oats具有大量的β-葡聚糖纤维resistant starch被称为益生元。益生元我帮助饲料益生菌,因此必不可少的n feeding good gut bacteria. For athletes who have inconsistent bowel movements and ‘sensitive stomachs’, improving healthy gut environments should be a goal. Consuming porridge bowls,隔夜的麦片or oat bars isbeneficial。如果这些选项看起来太重了，请使用燕麦牛奶可以提供β-葡聚糖，以提高肠道强度和韧性。
GOAL: HYDRATION
尝试：ikiate
Why:这是一种自然的水，石灰，奇亚种子和龙舌兰的运动饮料，被墨西哥极端耐力跑者的部落塔拉胡马拉（Tarahumara）消费。嘉种子很好地吸收水；如果在H2O中浸泡，他们的大小超过了10倍以上，如果您需要在整个会话过程中不可使用水就可以完成培训，这可能会使您饱受胜利。
GOAL: REDUCE INFLAMMATION
尝试：橄榄油
Why:If you’ve swapped this classic for a trendier酥油orcoconut oil，，，，it’s time to swap back. There’s a reason橄榄油是地中海饮食的关键。
目标：更好的间隔
尝试：β-丙氨酸
Why:Your body can produce its own supply of this non-essential amino acid or get it from animal proteins, however, athletic bodies might have higher demands than the body can supply without supplementation. Vegetarian athletes are especially at risk of not producing enough to meet needs. There is evidence beta-alanine can improve high-intensity training bouts by limiting muscle acidosis. One study显示HIIT和另一个提高了19％显示补充β-丙氨酸的10K运行改善。
Keep in mind, these are not magic pills or fast tracks to success; these are only potentially beneficial additions to a diet that meets your basic needs.
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