Canned Foods That Boost Performance | STACK

Canned Foods That Boost Performance

February 14, 2013 | Kait Fortunato

Must See Nutrition Videos

When you are on the go and need a quick energy boost, it can be tempting to find the closest vending machine. Fortunately for your sake, you have plenty of options for healthy snacks on the road.

Here are some of my favorite, healthy canned foods to keep on hand when your performance needs an extra boost.

Nuts

Nuts are a great staple for any athlete. Nuts of all kinds help provide satiety and keep you fueled longer, because they are loaded with healthy fats. They can be part of a snack or added to oatmeal or yogurt for breakfast for an extra boost of protein and fat. Omega-3 foods also help lower inflammation to reduce soreness and support heart health.

Green Tea

Speaking of inflammation, green tea is an excellent anti-inflammatory drink to help reduce muscle soreness. Green tea also contains some caffeine, which can reduce feelings of fatigue and increase adrenaline release, which may explain its effects on performance.

Canned Tuna and Salmon

Keeping cans of tuna or salmon on hand is an easy way to add protein to lunch or dinner when you don't have time to prepare anything. Fish is also a great source of Omega 3's, which enhance the immune system and reduce stress on the body. Canned salmon with bones in provides calcium to aid strength production. Check out this healthy salmon recipe.

FROM AROUND THE WEB

Beans


The ideal canned food for athletic performance, beans combine protein and carbohydrates to maximize energy and muscle recovery. Even better, beans are a low-glycemic carbohydrate, which provide long-term energy and stabilize blood sugars. (Learn how to eat Mexican for muscle repair.)

Fruit Packed in 100% Juice

While fresh fruit is optimal, keeping canned fruit in your pantry is an easy way to get some healthy sugar as part of a pre-workout snack. Fruit is also dense in vitamins and minerals, which support brain, heart and immune system function.

Pumpkin


Pumpkin includes a variety of vitamins and minerals—including vitamin A, K, C, potassium and magnesium—that can boost performance. It is also low in fat and high in fiber, making it a delicious addition to oatmeal or chili.

Photo: outpostcoop.wordpress.com

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
More Cool Stuff You'll Like

3 Fruits and 3 Vegetables Athletes Must Eat

Veggies Fueling for athletics requires achieving adequate amounts of macronutrients- carbohydrates, protein and fat. However, in order to keep you...

Terrible Toppings: The 5 Worst Things We Put on Food

9 Athlete-Approved Peanut Butter Sandwiches

The Cheat Meal Day: Why It's Not So Smart

Load Up on These Foods at Your Backyard Barbecue

6 Eating Mistakes That Undo Your Workouts

12 Foods Every Athlete Should Eat

Where the Paleo Diet Falls Short

5 'Good Foods' That Might Be Bad for You

How to Eat Organic Without Breaking the Bank

5 Ways Junk Food Can Mess With Your Head

5 Protein-Packed Recovery Shakes

Healthy Makeovers for 3 Classic Meals

11 Food Services That Deliver Ready-Made Nutritious Meals

Why You Need Dietary Fiber

The 6 Worst Foods for Athletes

5 'Healthy' Side Dishes That Are Worse Than French Fries

Foods for Athletes: Top Trends for 2014

The Best Foods for Digestive Health

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Healthy (and Unhealthy) BBQ Ideas For Athletes

10 Easy Ways to Eat Real Food

4 'Bad Foods' That Might be Good for You

5 Non-Boring Ways To Eat Chicken

Spice Up Your Healthy Cooking With These Lively Combos

Fuel Up Fast With 4 Smoothies From the New York Giants

A Sneaky Food Additive Athletes Should Avoid

Salad Showdown: Which Greens Are the Healthiest?

Diet Changes: 5 Tips to Help You Stick to Your Plan

5 Healthy Foods That Got a Bad Rap

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

Brown Rice vs. White Rice: Does It Really Matter?

5 Ways to Fuel Your Early Morning Workout

Are You Eating Too Much Protein?

The Case for Red Meat

How to Deal With Your Sugar Cravings

You Should Eat the Peel of These 12 Fruits and Vegetables

5 Foods That Are Stunningly High in Sodium

5 Delicious Ways to Make Junk Food Less Junky

Tips for Healthy Weight Gain

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

7 Foods That Are Ruining Your Workouts

The Boston Cannons'

Living Near Fast Food Could Increase Your Odds of Obesity

5 Nutritional Power Combos for Athletes

How Undereating Can Make You Gain Weight

How Friends and Family Affect Your Food Choices