One diet continuously tops the list when it comes to researched health benefits: theMediterranean diet. While labeled a ‘diet’ in mainstream media, this is not about restriction. The word ‘diet’ is used here to encompass a way of eating and foods consumed, not necessarily a plan to reduce weight. While well recognized for improving health, the Mediterranean diet is alsogood for improving athletic performance.
MEDITERRANEAN DIET HIGHLIGHTS
The Mediterranean diet prioritizesconsuming foods that are seasonal and localto countries bordering the Mediterranean Sea, including regions of France, Greece, Italy and Spain.Exact foods consumed can varythroughout these regions, but overall, the diet is characterized by a balanced intake ofminimally processed whole foodsthat arehigh in antioxidants, healthful fats andfiber.
Key foods consumed include:
- Olive oil
- Chickpeas
- Vegetables
- Lentils
- Fish
- Fruit
- Potatoes
- Whole-grain bread
- Nuts, seeds and herbs
Other ingredients more common in Western diets such as meats, cheeses, sweets and highly refined ingredients are generally avoided, but not off-limits. These ‘Western’ foods should be consumed in small amounts as side dishes or accompaniments, not the main ingredient.
PERFORMANCE BENEFITS
Mediterranean eating has long beenrecognized for its benefit to cardiovascular health, in fact, a 10-yearstudyassociated the ‘diet’ with a 47% reduced risk in heart disease. Those heart-healthy benefits might extend to athletic performance as endurance exercise relies heavily on a well-functioning cardiovascular system and a heart beating efficiently to deliver blood throughout the body to working muscles. In a 2019study, a small group of 5K runners put this to the test. After 4 days of consuming a Western diet (Think: steak, fries, side salad and soda), they raced. The same runners repeated the race effort after 4 days of consuming a Mediterranean diet. Even 4 short days of Mediterranean eating led to 6% faster 5K times — that’s more than a minute off an 8-minute/mile 5K.
A separatestudylooking at the diets and motivation in sport found athletes with higher adherence to a Mediterranean diet were more motivated toward achieving athletic success. The diet is rich in unsaturated fat andomega-3 fatty acids促进大脑的神经transmi能力ssion; improving mood, cognition and focus. These factors can play a large role in improving an athlete’s determination and motivation.
Another way this eating style benefits performance is through the high consumption of antioxidants. Hard training creates oxidative stress and damage to the body’s tissues. Antioxidants work to clear and repair this damage, creating stronger tissues and enhancing recovery. Athletes who lack dietary antioxidants could seeslower performance gains. It is important to note that antioxidants seem to have a synergistic whole-food benefit to athletic performance, while high dosages through supplements could interfere with acute stress that is natural to improve performance. This is yet another reason to eat a nutrient and plant-rich diet like the Mediterranean one.
Findings like this highlight that athletes and otherwise fit individuals can still benefit from focusing on healthful eating habits.
EASY MEDITERRANEAN DIET HABITS TO ADOPT
Reap the health and athletic benefits by adopting a Mediterranean eating style. Simply increase the amount of flexible, seasonal and balanced in macronutrients with these nine simple ways to started:
- Start the day with atall glass of water.
- Cook with olive oiland use it for dressings/marinades.
- Treatmeat and dairy as a side dish, not the main dish.
- Add a vegetable (or two to every plate).
- Replace bottled sauceswith herbs and spices.
- Shop at yourlocal farmers market.
- Aim for one vegetarian dish a day.
- Pair your dish with a glass of wine, but skip the sugary mixed drinks.
- Talk awalk after mealsto help aid digestion.
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