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  • Top Foods For Swimmers

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    Cory Fox
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    This document lists 30 top foods for swimmers and highlights key nutrients in each food. It includes fruits like berries, citrus fruits, and mangoes that are high in carbohydrates and antioxidants. Vegetables such as broccoli, carrots, tomatoes, and spinach provide antioxidants and fiber. Other foods rich in carbohydrates or protein include potatoes, bananas, oatmeal, yogurt, milk, eggs, meat, and fish. The complete list covers a variety of vitamins, minerals, and other compounds important for swimmers.

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    Top Foods for Swimmers

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    This document lists 30 top foods for swimmers and highlights key nutrients in each food. It includes fruits like berries, citrus fruits, and mangoes that are high in carbohydrates and antioxidants. Vegetables such as broccoli, carrots, tomatoes, and spinach provide antioxidants and fiber. Other foods rich in carbohydrates or protein include potatoes, bananas, oatmeal, yogurt, milk, eggs, meat, and fish. The complete list covers a variety of vitamins, minerals, and other compounds important for swimmers.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    82 views1 page

    Top Foods For Swimmers

    Uploaded by

    Cory Fox
    This document lists 30 top foods for swimmers and highlights key nutrients in each food. It includes fruits like berries, citrus fruits, and mangoes that are high in carbohydrates and antioxidants. Vegetables such as broccoli, carrots, tomatoes, and spinach provide antioxidants and fiber. Other foods rich in carbohydrates or protein include potatoes, bananas, oatmeal, yogurt, milk, eggs, meat, and fish. The complete list covers a variety of vitamins, minerals, and other compounds important for swimmers.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 1

    Top 30 Foods for Swimmers

    Featured Nutrients
    Foods

    Carbohydrate Protein Antioxidants Fiber Other

    1. Blueberries 9 9
    Anthocyanins
    2. Blackberries 9 9
    Anthocyanins
    3. Strawberries 9 9
    Vitamin C
    4. Oranges 9 9 Heperidin
    Vitamin C
    5. Mango 9 9
    Vitamin A, Vitamin C
    6. Broccoli 9 9 Vitamin K
    Vitamin A, Vitamin C
    7. Carrots 9 9 Vitamin K
    Vitamin A, Vitamin C
    8. Tomatoes 9 9 Lycopene
    Vitamin A, Vitamin C
    9. Sweet Potatoes 9 9 Potassium,
    Vitamin A (beta- Iron, Copper,
    carotene), Vitamin C Manganese
    10. Avocado 9 Vitamin K, Folate
    Potassium
    11. Spinach 9 Vitamin K
    Vitamin A Folate, Iron,
    Manganese,
    Magnesium
    12. Mixed Greens 9
    Phytonutrients
    13. Potatoes 9 9 Vitamin B6,
    Vitamin C Copper
    14. Bananas 9 9 Vitamin B6,
    Vitamin C Potassium
    15. Almonds 9
    Vitamin E
    (gamma-tocopherol)
    16. Cranberries 9 Hippuric acid

    17. Oatmeal 9 9 9 Manganese

    18. Granola 9 9 9 Manganese

    19. Olive Oil 9 Oleic acid


    Vitamin E
    20. Black beans 9 9 9 9 Folate

    21. Yogurt 9 9 Calcium,


    Phosphorus
    22. Milk 9 9 Calcium

    23. Orange juice 9 9 9


    Vitamin C
    24. Whole grain bread 9 9 9 Manganese

    25. Whole grain pasta 9 9 9 Vitamin B

    26. Eggs 9 Vitamin K,


    Choline, Leutin
    27. Beef 9 Iron, Zinc,
    Vitamin B12
    28. Salmon 9 Omega-3 fats

    29. Shrimp 9 Selenium,


    Vitamin D,
    Vitamin B12
    30. Chicken 9 Selenium,
    Niacin

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