Best Food For Athletes
Pumpkin!
By Drew Mulvey MS, CDN, CNS, CLT, PNL1, CISN
It’s Autumn and that means it pumpkin time! These are not only an amazing commodity during this time, but can pack a mean nutrient punch help fuel and ignite the female athlete’s athletic potential! It is a fun thing to add into your routine while enjoying the foliage around. In fact, I have already had my fair share of pumpkin spice lattes, pumpkin pancakes, pumpkin smoothies, etc. while peeping at the leaves. Check out this post for all the benefits!
Nutritious and Delicious!
Pumpkins are an excellent source of fiber to help feed beneficial bacteria in the gut and vitamin A. In a study done on athletes recently, beta carotene levels coincided with improved athletic performance. This is due to it’a antioxidant power preventing premature fatiguing and improving muscle recovery from a hard training session. Vitamin A is also incredibly important in protecting the ovaries from oxidative damage which can in turn help to maintain hormonal balance potentially preventing the onset of PMS symptoms, balancing sex hormone production and improving bone density and mood! Pumpkin is also a rich source of tocopherols (Vitamin E), which is used in conjunction with vitamin C and A provides incredible protection against harmful compounds generated from exercise. 1
Speaking of antioxidants, pumpkin also contains some incredibly powerful ones such as rutin and quercetin. The latter has been studied extensively for it’s role in athletic recovery and performance while the former have demonstrated potential anti-osteopenic effects.2 Other important nutrients include electrolytes potassium and magnesium to maintain fluid and electrolyte balance, prevent muscle cramping, improve sleep and calm down the central nervous system.
Want a bit of a mood boost? Pumpkins contain the amino acid tryptophan, important for the production of serotonin and melatonin as well as the production of niacin, a B vitamin responsible for several physiological processes such as protein and carbohydrate metabolism and energy production.1 The more energy one has and the balance of serotonin is an excellent recipe for getting the most out of your athletic performance and quality of life!
With the weather getting colder, it is important to stay on top of immunity! Pumpkins have potent antiviral and antimicrobial properties to keep the bugs away. 1
Don’t Forget About the Seeds!
I utilize these into my routine alot! Why is that? Pumpkin seeds are one the the richest sources of plant based protein, packing 10g for ¼ cup serving. They are high in zinc which is essential for the production of stomach acid, immunity, decreasing PMS symptoms and fatty acid conversion. (If you don’t have the latter, anti inflammatory Polyunsaturated Fatty Acids can not be converted properly and can increase inflammation.) Speaking of these fatty acids, pumpkin seeds are rich in plant based omega 3 fatty acids, important for decreasing inflammation and cortisol levels. Other nutrients contained in these seeds that I am a huge fan of is selenium, needed for conversion to the active form of your thyroid hormone (T3) as well as for the generation of the body’s natural antioxidant, glutathione. Why else do I love them? They kinda look pretty on things! I like to top them on my carrot ginger soup or pumpkin soup for a bit of extra protein.
Celebrate Eat Better Together Month!
The biggest Influence on the kids are those of the parents. Make a goal that the whole family pitch in on this. If they don’t see you eating veggies then they will more than likely not. So what can you do? It is National Bake Month so finding a delicious pumpkin bread recipe or even making some oat flour pumpkin spice pancakes can be a great way to incorporate this veggie in. Check out this fun recipe!
Pumpkin Apple Oat Pancakes
Making 2 servings
(Gluten, Dairy, Egg, Soy, and Nut-Free)
1 cup One Degree Organic Foods gluten-free oats
1 tsp baking soda
1 tsp cinnamon
1/2 tsp pumpkin pie spice
1/2 banana
1/4 cup organic pumpkin purée
1/3 cup coconut milk (2 tbsps full fat coconut milk + 3 tbsps water)
1 tsp organic vanilla extract
2 tsps organic apple cider vinegar
1 organic apple cut into small pieces
~1/2 -1 tbsp coconut oil
Directions:
Add all the dry ingredients to a blend and process until the contents resemble a flour.
Add all the wet ingredients (except the apples) and process until everything is mixed. Transfer to a bowl.
Put an apple through a sliver and dice into small pieces. Fold the pieces into the batter with a spatula.
Heat the coconut oil over medium heat.
Add the batter in 1/4 at a time.
Cook until the top begins to bubble a bit, about
2-3 minutes, flip and repeat.
Top with yogurt and pure maple syrup.
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References:
Mangieri, H. Fueling Young Athletes. Champaign, IL. Human Kinetics. 2017.
Borack MS, Volpi E. Efficacy and Safety of Leucine Supplementation in the Elderly. J Nutr. 2016 Dec;146(12):2625S-2629S. doi: 10.3945/jn.116.230771. Epub 2016 Nov 9. PMID: 27934654; PMCID: PMC5118760.
Mero A. Leucine supplementation and intensive training. Sports Med. 1999 Jun;27(6):347-58. doi: 10.2165/00007256-199927060-00001. PMID: 10418071.
