It is that time of season where days are shorter, the air is crisp and the threat of snow can hit at anytime. Hopefully we will get to enjoy the fall season before winter sets in to stay.
One of my favourite things about this time of year is the amazing fall produce that is available. Apples, pumpkins, beets, sweet potatoes are just a few. The great thing about this produce is the amazing benefits it provides to athletes.
The price of this produce is hard to beat as they are budget friendly and full of antioxidants, fibre, vitamins and minerals. Here are my top picks for fall produce for athletes to incorporate into their diet.
Pumpkins: Although big pumpkins are great for carving, you want to look for small sugar or pie pumpkins for eating.
Pumpkins are full of antioxidants, fibre, vitamin A and carotenes. They are also high in potassium which aids in recovery after a training session. The seeds are high in protein and make a tasty portable snack when roasted.
Athletes can make their own pumpkin puree by baking or roasting pumpkin in the oven. My favourite fresh pumpkin recipes include pumpkin soup, pumpkin chocolate chip muffins and pumpkin spice pancakes.
You can also add pumpkin puree to smoothies with some vanilla Greek yogurt, frozen banana, nutmeg and cinnamon for a delicious post-recovery snack. Fresh pumpkin puree can be frozen and used at a later time.
Sweet potatoes: Sweet potatoes are rich in antioxidants, specifically beta-carotene as well as vitamin C and potassium. They are also high in fibre which makes them filling and provide a good source of complex carbohydrates for lasting energy.
Athletes can enjoy sweet potatoes by boiling, baking, steaming or frying. Top a baked sweet potato with cottage cheese and salsa for a quick pre-training meal. Cut a sweet potato into wedges and toss with olive oil and bake in the oven for a healthy version of sweet potato fries.
Apples: Apples are great anytime of year, but you just can’t beat the taste and variety in the fall. Apples are portable, sweet and provide easily absorbed sugar to give athletes energy during workouts. They can also make a great post-training snack when paired with almond or peanut butter.
An easy way to enjoy the flavor of a baked apple is to dice an apple in a microwave safe bowl, add a dash of cinnamon and tablespoon of brown sugar and microwave for a minute. Top with some vanilla Greek yogurt for a decadent fall treat.
Beets: Beetroot juice has become a popular ergonomic supplement for athletes as studies indicate vegetables high in nitrates promote improved health and athletic performance.
In the body, nitrates are converted into nitrite, which then generates nitric oxide that expands blood vessels, increases blood flow, and improves oxygen and nutrient delivery to working muscles. If athletes are not crazy about beetroot juice they can still reap the benefits of improved cardio-respiratory performance by including beets in their diet.
Beets are great in soups like borscht or roasted on a pan in the oven. Cooked cooled beets are a great addition to a green salad with feta or goat cheese or as a side dish for your supper meal. Athletes can incorporate beets as part of their training meals to help improve their performance and provide a competitive edge.
Kimberlee Brooks, RD, MSc, is a sport dietitian with the Alberta Sport Development Centre – Southeast and can be reached at kbrooks@mhc.ab.ca.
