Dec 28, 2017Antioxidant Armor
You’ve no doubt heard of antioxidants, and probably seen advertisements for everything from fruit juices to dietary supplements touting antioxidant benefits. But do you know what antioxidants do, how they work, and how to make sure your athletes are taking advantage of their benefits? With sometimes confusing and conflicting research, that’s not easy. But when helping athletes plan a diet that promotes optimal health and performance, antioxidants should definitely be part of the discussion.
Antioxidants are the primary chemical line of defense against the negative impact of free radicals. These compounds also help to repair cells already impacted by free radical damage.
The body produces some antioxidants on its own in the form of certain enzymes, such as superoxide dismutase, glutathione peroxidase, and catalase, which change the structure of free radicals and break them down. These enzymes essentially scavenge for and destroy free radicals throughout the body.
To support the endogenous antioxidants, we also consume them through diet. Exogenous antioxidants include vitamins A (carotenoids), C, and E, selenium, and various flavonoids. All these substances can help prevent free radical damage, and together with the body’s natural antioxidants, they are the main source of protection for muscles and other tissue.
How does an athlete choose a diet rich in antioxidants? Here are two examples of antioxidant-rich daily meal plans:
DAY ONE
Breakfast
• Whole-grain toast with
vegetable oil spread
• Yogurt with berries
• Glass of orange juice or lowfat chocolate milk
Morning Snack
• Apple slices with dried fruit trail mix
• Iced green tea
Lunch
• Green vegetable salad with carrots, tomatoes,
celery, and onion
• Vegetable oil dressing
• Grilled chicken breast
seasoned with curcumin
and parsley
• Steamed broccoli
• Baked potato fries
• Berry juice blend
Afternoon Snack
• Whole-grain crackers
• Baby carrots with dip
Dinner
• Green salad
• Lean roast beef
• Steamed broccoli with
parmesan cheese
• Whole-grain roll
Late Snack
• Citrus fruit salad topped
with granola/trail mix
DAY TWO
Breakfast
• Egg white omelet with spinach, tomatoes, and peppers
• Blueberry whole-grain waffle with berry fruit syrup
• Grape juice or lowfat
chocolate milk
Morning Snack
• Strawberry yogurt parfait topped with almond slivers
• Soy-based snack bar
Lunch
• Spinach salad with shredded carrots, yellow peppers, and mushrooms
• Cinnamon-seasoned tuna wrap made with whole-grain tomato tortilla
• Orange juice
Afternoon Snack
• Whole-grain pita chips
• Soy nut butter spread
Dinner
• Mixed green salad
• Chicken stir fry with broccoli, carrots, and mushrooms
• Brown rice
Late Snack
• Honey almond soy crisps
• Sparkling water with lemon
