Ten superfoods to consider adding into your diet
We’ve all heard about superfoods, but what truly fuels athletic and mental performance is understanding how the right balance of protein, carbs, and fats in your diet works in your favor.
While I’m not a nutritionist, my training and 20+ years in the industry qualify me to be able to breakdown the basics for you here. But before we get into how some foods can support your mental sharpness and physical performance, let’s talk about how the food you eat actually turns into power.
It’s simple really – every time you eat, your body goes to work, breaking down the macronutrients (proteins, carbs, and fats) and micronutrients (vitamins and minerals). Once broken down, they have a variety of functions:
Proteins → Amino Acids ✨💪
Your body converts protein-rich foods into amino acids. These are essential for muscle repair, recovery and growth! Amino acids stimulate muscle protein synthesis (the process of building new muscle tissue).
1️⃣ Muscle Builder: Protein fuels muscle growth and repair. After a workout, it’s your best friend! 🏋️♀️
2️⃣ Immune Booster: Your body's defenses? Yep, protein helps produce antibodies that fight off germs. 🛡️
3️⃣ Hormone Helper: It aids in creating all those vital hormones that keep your body in balance. ⚖️
4️⃣ Energy Source: Need a pick-me-up? Protein can step in when carbs are low! ⚡
5️⃣ Satiety: Feeling full for longer means fewer cravings! Protein is key. 🍽️🙌
Recommended intake:
General: 1.2 to 2.0 grams of protein per kilogram of body weight, per day. If you weigh yourself in pounds, the range is 0.544 to 0.907 grams per pound. Endurance Athletes: 1.2 to 1.4 grams per kilogram or 0.544 to 0.635 grams per pound. Strength/Power Athletes: 1.6 to 2.0 grams per kilogram or 0.726 to 0.907 grams per pound.
Carbohydrates → Glucose 🍠 🥖 🍝 🌽 🍚
Carbohydrates are your body’s go-to for energy, especially during high-intensity exercise. They’re converted into glucose which quickly enters the bloodstream and fuels immediate energy needs as well as muscle contraction. 💪🏼
Recommended intake: Endurance athletes: 6 to 10 grams per kilogram of body weight per day (2.72 to 4.54 grams per pound. This is particularly relevant for athletes engaged in prolonged activities like running, cycling and swimming. Strength/Power Athletes: 3 to 7 grams per kilogram of body weight (1.36 to 3.17 grams per pound) depending on training volume.
Fats → Fatty Acids 🥑 🥑🥑
Fats are important for hormone production, nutrient absorption and secondary energy source especially during lower intensity activities. Once converted into fatty acids, they’re metabolized more slowly than carbs, but provide a steady source of energy that’s crucial for brain 🧠and heart ♥️health, mobility and proper bodily functions.
Recommended intake: Generally, fats should make up about 20-35% of total daily caloric intake. For athletes it’s important to focus on healthy fats, particularly unsaturated fats.
Nutrition isn’t just about getting enough calories—it’s about the quality of those calories and the specific nutrients they provide. The better quality fuel you put in, the better your body will perform when it counts.
By choosing your foods wisely and fine-tuning your diet, you can give your body the edge you need to play your best. So, whether you're hitting the field, training in the gym, or setting yourself up to bounce back faster, I’m sure this insight can help you choose your fuel wisely.
Brain Boosters for Focus & Resilience
Mind and muscle need to be sharp in the heat of a high-stakes game where split-second decisions can tip the scales in your direction. For mental clarity, focus and emotional resilience (to stay calm even when things don’t go your way!), the following foods are going to be your friends.
Salmon, Mackerel, Sardines & Other Fatty Fish
Repeat after me: ‘Omega-3 fatty acids are the building blocks for brain health!’ They’re known to improve cognitive function, memory, and reduce brain fog.
Some studies, like this one, show that two types of omega-3s (called EPA and DHA) might help athletes with:
Performance – helping them to exercise longer,
Recovery – by reducing muscle soreness,
Overall Health – by boosting their immune system.
Dark Chocolate (70%+ Cocoa)
High-quality dark chocolate is loaded with antioxidants (specifically flavonoids) that enhance blood flow to the brain; assisting with sharper focus, concentration and faster reaction time. Having a bit of dark chocolate before your game might be the key to keeping you locked in, eyes on the prize! Plus, chocolate has a way with your endorphins, so a square of dark chocolate can be helpful for keeping you stress levels in check!
Tofu
Tofu is known as a great plant-based protein source but that’s not all it’s good for! Tofu contains isoflavones, a type of antioxidant found in soy, which has been shown to improve cognitive function and protect against brain aging. It’s also rich in iron which helps transport oxygen to the brain, improving focus, mental clarity and maintaining proper brain function.
Physical Performance Enhancers
When it comes to physical performance, your food is literally your fuel. It’s about giving you energy to perform on the field but also supporting your body after the fact. The following foods contain nutrients that can help you keep your body in prime condition.
Sweet Potatoes
Sweet potatoes are loaded with complex carbs for sustained energy and are rich in potassium to help balance electrolytes—great for after heavy sweat sessions to reduce muscle cramping!
Your complex carbs provide sustained energy during long workouts—so you can keep the fans happy for the entire game—and their muscle-recovery abilities make them a great option for pre- and post- game meals.
Cottage Cheese
Cottage cheese is packed with casein protein, which digests slowly, making it perfect for overnight muscle repair or when you need a sustained source of fuel. The slow-release of amino acids helps prevent muscle breakdown and promotes recovery after tough training sessions or games.
As a bonus, it’s also rich in calcium which supports bone health—very important when you’re pushing your body to its limits day in and day out!
Ningxia Red + Nitro
Powerful antioxidants that are filled with the components you need in a tasty drinkable supplement that provides energy for optimal physical function, impacts immune health and cognitive brain fitness benefits. New clinical study revealed just 2oz of this drink a day helped improve sleep and digestion along with stress reduction when continued for 60 days and longer. Ningxia Red + Nitro are my pre-workout go-to that far surpasses the evil ingredients in energy drinks on the market and doesn’t illicit any itching.
Tart Cherry Juice
Hear me out on this one— I know it may not sound great at first, but if you want to reduce post-game soreness, pouring yourself a glass is a good idea!
Tart cherry juice has ingredients that help reduce pain and fight inflammation, thanks to compounds called polyphenols. Drinking it after exercise can help you recover strength faster and lower levels of inflammation and stress in the body.
Best of Both Worlds
Some superfoods are extra super and they really hit the sweet spot, benefitting both your brain and body. Let’s talk about a few.
Avocado
Avocados are rich in healthy fats that support brain and heart health, aid in digestion, provide anti-inflammatory properties and keep energy levels steady. They’re a great addition to your diet if you need to maintain endurance while staying mentally sharp. Whether you're preparing for a tough practice or recovering post-game, this is a go-to fuel source packed with fiber, vitamins K, E, and C, plus several B vitamins that deliver on all fronts.
Tempeh
Tempeh is another great plant-based protein option. It provides a complete amino acid profile, making it perfect for muscle repair and recovery. The fermentation process also offers probiotic benefits and supports bone health. It’s a great protein substitute for vegans and vegetarians!
Greek Yogurt
Greek yogurt is a secret weapon for muscle recovery and brain health. Rich in casein and whey protein, it provides fast-absorbing amino acids for post-workout recovery, while its probiotics support gut health, which is thought to have a positive impact on brain function and a well-functioning immune system. The high calcium content helps with muscle function, while B12 plays an essential role in energy production and cognitive function—keeping you sharp and ready for game day.
Takeaways
The key to making sure your diet delivers, is paying attention to hunger cues and how your body responds as you make intentional changes. It’s important to remember that no single food can provide all the nutrients your body needs so a varied diet is key.
That said, I get it—keeping up with good nutrition can be tough when you’re juggling a hectic schedule! So, I wanted to share a few easy ways to make good choices:
Keep easy, high-protein snacks on hand. Think nuts, protein bars, or hard-boiled eggs—great for a quick refuel between training and ‘normal life’.
Add one superfood to every meal. Avocado on toast, salmon in your salad, or sweet potatoes as your side. Little adjustments can have a big impact over time.
Prep in advance. If you can do it, batch cook. Getting meals ready in bulk on your rest day makes sticking to your nutrition goals during the week so much easier!
Remember, fueling properly is important but I have to mention hydration too. Drinking water and electrolyte replacement drinks during prolonged, intense workouts or excessive sweating also helps to maximize your training and, in turn, your mindset. But we will save this topic for another time.
So, which foods will you try adding to your routine?
These guidelines provide a foundation. Athletes may benefit from working with a sports nutritionist or dietician (I am not either of these) to develop a personalized nutrition plan. If you’d like my Sports Nutrition referral list, please send me a message at info@juliemackey.com
Don’t miss the opportunity to give yourself an extra edge—both mentally and physically with proper nutrition, hydration and sleep!
