March 3, 2022

4 Ingredients that Athletes can easily incorporate into their Diet

Whether you are a professional athlete or simply strive for an active lifestyle, the right choice of ingredients and a well balanced diet can make a huge difference in your health and performance. Keep reading to find out more about 4 suitable ingredients for athletes that can easily be incorporated into your diet. Recipe ideas included!

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 1. American Pistachios

Good things come in small packages and the nutritional benefits of pistachios are no exception. Not only are pistachios a powerhouse of many essential vitamins and minerals, protein and fiber, but they can help to promote health and well-being. They also are considered one of the most low-calorie nuts.

“Having pistachios as our primary go-to, plant-based complete protein provides us with another tool in our tool belt to help our athletes perform at the highest level, stay healthy, and elevate performance to give the team the best chance of winning.” Bryan Snider, Director of Nutrition

This ready to snack protein is extremely versatile. Pistachios are a healthy add-on to breakfast muesli, a super convenient post workout snack, and a great, portable solution for on-the-go cravings.

Banana Peanut Butter Smoothie with Pistachios

Ready in 5 minutes, this delicious smoothie is a serious game-changer! All you need is…

  • 2 bananas
  • 3 tbsps peanut butter
  • 2 handfuls of American pistachios, shelled
  • 200 ml milk

All you need to do is peel the bananas and put them in a blender with the other ingredients and blend until creamy. Serve well chilled and with a few extra American pistachios.

 Tip: If you like your smoothie extra fresh and creamy, freeze the banana slices 2-3 hours before blending.

Pistachio-Powered Portabella Mushroom

Jeremy Jones, professional snowboarder and National Geographic Adventurer of the Year, developed a delicious and nutritious recipe he calls the Pistachio-Powered Portabella Mushroom. This dish works as a main dish or an appetizer. It is super easy to make, only requires a handful of ingredients, and can provide the power needed to support an active lifestyle.

Want to know more about American Pistachios? Keep reading here to find out more about the history and growth of pistachios in the U.S. and how they can be enjoyed sweet, savory, and beyond!

2. California Raisins

California Raisins are ready to eat. No peeling or chopping required. These fruits are a perfect go-to and can help maintain a healthy diet.  

Nutritionist Elizabeth Ward praises California Raisins too. When USA Today’s Men’s Health magazine asked Ward the question, “what’s the single best fruit you can eat?”, she responded:

“Raisins. They are full of fiber, potassium and antioxidants. They are also portable, available year round, are good for boosting energy and they may help with weight control.”Elizabeth M. Ward, M.S., R.D., Nutritionist/Author and valued contributor to the California Raisins’ Super RD Network

Studies show raisins are a super fitness snack for endurance athletes and a natural alternative to industrially produced snacks. In fact, raisins have the same performance-supporting effect as sports gels or energy bars.

Moreover, raisins provide you with valuable energy in the form of carbohydrates as well as important nutrients such as potassium, calcium, magnesium, iron, and vitamin B1. Raisins can also strengthen your immune system through high fiber content.

Quinoa Raisin Nut Bars

Looking for a fun and nutritional way to enjoy your daily dose of raisins. The Quinoa Raisin Nut Bars may do the trick! 

The variety of ingredients – raisins, pumpkin seeds, almonds, oats, flax seeds, and quinoa – come together deliciously and offer some nutritional value.

Savory Trail Mix

Everyone loves a good trail mix for on the go. Developed by Andrea Schirmaier-Huber, this trail mix recipe lets you experience California Raisins with some savory flavors. 

All you need is: walnuts, almonds, cashews, raisins, salt, dried rosemary, dried thyme and a bit of oil.

Want to know more about California Raisins? Keep reading here to find out what makes dried grapes so versatile and why they’re a welcome addition to recipes from around the globe.

3. North Carolina Sweetpotatoes

Sweetpotatoes are a superfood that bring more than flavor to every meal. 

North Carolina sweetpotatoes contain many important vitamins and minerals. They stand out by a high level of vitamin C and beta carotene – a pre-stage of vitamin A – that works cell protection and can help to strengthen the immune system. Furthermore, sweetpotatoes contain plenty of vitamin E which can help to slow down the aging process of cells. A high content of potassium regulates the fluid balance and can help to lower blood pressure.

Despite their sweet taste and a high content of starch, they have a low glycemic index (GI) of 63 to 66 and are ideal for diabetics. The contained starch is more complex in comparison to potatoes which affect the insulin level positively. The complex carbohydrates in sweetpotatoes provide the body with energy for a long time preventing the insulin level from rising quickly. Food cravings do not stand a chance!

Sweetpotato Wrap

In need of a healthy and light, yet satisfying meal to get you through the day? The Sweetpotato Wrap brings all of these elements together.

The recipe includes an array of nutritious and delicious ingredients, such as sweetpotatoes, chicken breast filet, avocado, and radicchio – all nicely wrapped together in a wheat tortilla.

Sweetpotato Smoothie with Walnut Milk

Who says U.S. Sweetpotatoes can’t be enjoyed as a power-packed beverage? The Sweetpotato Smoothie with Walnut Milk is a great way to start the day and only requires 5 ingredients: sweetpotatoes, mango, cinnamon powder, walnut kernels, and limes. 

Give it a try!

Want to know more about U.S. Sweetpotatoes? Check out the article here and find out why sweetpotatoes should be a staple of your diet, and how you can integrate them into your cooking.

4. Alaska Seafood

The high protein content and variety of valuable nutrients make Alaskan fish suitable as part of a healthy, balanced diet.

“​​Alaska Seafood is a great source of omega-3 fatty acids (DHA and EPA), which are essential for our bodies to promote heart health, suppress inflammatory responses, improve blood flow, and participate in brain function. It is also naturally rich in essential vitamins and minerals, including vitamins of group A, B12, E and provides high quality protein to keep bones and muscles strong and healthy.” – Alaska Seafood Marketing Institute

Did you know that 100 grams of Alaska king salmon contain 1736 mg EPA / DHA? Eating foods that contain EPA and DHA, such as Alaskan seafood, is the best way to obtain these essential fats, making them the perfect addition to a vegetable-based diet.

Poaching and steaming are particularly suitable methods of preparation because they avoid the addition of fat and allow the fish to be prepared gently. Poaching describes slow cooking in a lot of liquid just below the boiling point (approx. 80°C). In steaming, the fish is cooked with little liquid in a covered vessel. 

Try the Slow Cooked Wild Alaska King Salmon recipe and feel good with the flavorful taste of salmon matched with just the right touch of pistachios and peas – and a fresh salad to top it off!

Burrito Bowl with Wild Alaska Salmon

Another fun way to enjoy Alaska Salmon is in a Burrito Bowl.

This salad bowl provides plenty of power-packed ingredients, including kidney beans, lettuce, Wild Alaska Salmon, avocado, corn, tomatoes and more!

With the United States being the birthplace of basketball, DelicioUS! is currently partnering with the German basketball club ALBA BERLIN to feature Alaska Seafood, American Pistachios, California Raisins, and North Carolina Sweetpotatoes from January to April 2022. These four ingredients not only provide high quality nutrients for athletes, but they also make a great addition to every game day! Stay tuned for the upcoming games!