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Seasonal Autumn Foods for Athletes

Rather reaching for the usual foods associated with Autumn, why not go for the following performance boosting produce that also taste great.



Beetroot juice is a sports fuel that seems to improve most things; stamina, blood flow and lower blood pressure which all help to increased speed and endurance.

Alternatively, why not use the whole beetroot. The high-fibre content is a source of many nutrients, and complex carbohydrates to replenish your depleted glycogen stores. The fibre will also the GI tract running smoothly. Suggested eating times: about 1 hour after your training session or the night before your morning training session.

Keep it simple: Roast the beetroots to make a simple side dish, or add some goat cheese to make a more nutritious salad.

Want a bit more adventure? Roast big chunks of beetroot, carrot, whole garlic gloves and serve with a think meaty onion gravy.






Cranberries contain proanthocyanidins (PACs) which will improve your blood cholesterol levels and reduce blood pressure. The berries will give a reduction in inflammation during your training which will speed up your recovery and add a boost to your immune system.

Keep it simple: Add some unsweetened juice into a smoothie or make a lean, mean turkey sandwich on multi-grain bread and layer on the cranberry sauce


Cabbage will help your gut stay healthy. Like the Cranberries, cabbage will enable you to recovery from your training routine by decreasing inflammation. The added fun of cabbage; there is a lot of variety out there, different colours making your food look fun and some great choices of taste.

Keep it simple: Boil a Savoy Cabbage then place in an oven proof dish. Sprinkle on some grated cheese and breadcrumbs topped with some chopped walnuts. Place under the grill.

Or spray frying pan with thin layer of olive oil, cut Bok Choy in half and lay flat side down with finely chopped ginger. Cook until charred.

Our surprise fruit that are truly versatile and can appear in both savoury and sweet dishes. They are high in vitamin C and manganese. Why does an athlete need manganese? Because it helps metabolize glucose which you need to give you energy. Manganese will also help protein metabolism; maintaining lean body or muscle mass.

Keep it simple: Wait until they are soft, cut into them and eat.


Parsnips are another source high in manganese but also are rich in fibre and folate which is crucial to repair tissue.

Keep it simple: Cook just like potatoes, roast them, steam them, mash them for a perfect side dish. Or if you want to complicate things, add parsnips to a vegetable soup.


Garlic smells and tastes great. But also has the added bonus of reducing inflammation and helps your after training recovery. Garlic will support your immune system against illness.

Keep it simple: Confit garlic is delicious, just open the box/jar and dig in. This doesn’t taste like raw garlic. Something more complicated? Slice up the confit or roasted raw garlic, put slices onto bread and put it under the grill.


Dates are underestimated in their value to athletes and flexibility at meal times. They are a combination of potassium, fibre, calcium, iron, and magnesium which are all key ingredients required by endurance athletes.

Keep it simple: You can eat them neat and at any time. If you eat them mid-race, please remember to have taken out the stones in advance. If you want something fancy; chop them up and put them on top of your oatmeal, chop them up and add some yogurt and honey, chop them up and add banana and yogurt (and honey if you want).

Want to make a special something to go with coffee? Split the date open, take out the stone, roll some marzipan and place into the date. Heaven.


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