In popular culture you’ll often find phrases that demonstrate the importance of nutrition. For example, "We are what we eat" (attributed to the German philosopher and anthropologist Ludwig Feuerbach and which was originally "man is what he eats"), or "Let food be thy medicine, and medicine be thy food" by Hippocrates, one of the most notable Greek doctors of the century of Pericles.

Having good eating habits is something essential to all, regardless of sex or age.

However, there are groups of people who, for various reasons, need to have even greater control over what they eat.

An athlete’s diet must meet their needs in terms of calories, proteins, vitamins, minerals, and water in order to ensure sufficient calorie intake and reserves for intensive or regular sport.

What are the 10 best foods for athletes?

Fruit

Fruit comes first in a top 10 list of the best foods for athletes.

It’s the perfect food for a balanced diet and for any physical or mental activity, as it provides vitamins, minerals and water.

Fruit can be eaten at all mealtimes.

For athletes, berries (before the activity) and bananas and apples (to regain strength afterwards) are especially recommended.

Rice and wholegrain pasta

Pasta and rice are essential in a good diet and provide plenty of carbohydrates.

Ideally, you should choose both wholegrain pasta and brown rice, as they contain more fibre and B vitamins.

In addition, athletes are advised to combine pasta and brown rice with animal or vegetable protein.

Green vegetables

Some leafy green foods, such as lamb's lettuce, rocket, or spinach, provide you with a large amount of magnesium (involved in muscle relaxation), folic acid (necessary for the production of red blood cells), vitamin K (helps to maintain healthy and strong bones) and vegetable iron.

For this reason, it’s advisable to incorporate them into your daily diet when you do intense physical exercise and/or sport.

Nuts

Nuts are very important for an athlete’s health.

Their main benefit is that they provide the body with healthy fats. And these fats, in turn, give you enough energy for physical exertion.

It’s a good idea to eat nuts and dried fruit raw or roasted rather than fried, and without salt.

The most common nuts in an athlete’s diet are almonds, walnuts and hazelnuts.

Oily fish

Oily fish is a source of omega-3, a type of heart-healthy fat with anti-inflammatory properties. These are two important ingredients for regular, constant and intense sports practice.

For this reason, sardines, anchovies, mackerel, salmon, or red mullet appear in the ranking of the 10 best foods for athletes.

Lean protein

Lean protein is high-quality protein of animal origin, which is why athletes incorporate it into their diet.

It’s best to eat lean meat in the evening, together with a good side dish of vegetables.

However, free-range chicken breast, turkey, Iberian ham, high-quality cooked ham or eggs should be consumed in a controlled manner.

 Plain yoghurt or curds

Both natural yoghurt and curds help the body carry out different metabolic functions.

It’s recommended that athletes eat these products plain, preferably sheep's curd or yoghurt made from goat's milk, between meals or after training.

They can be eaten with nuts, honey, fruit, etc.

Water and other liquids

People who play sports should hydrate by drinking water and other drinks containing mineral salts, carbohydrates and some glucose.

These specific drinks are often recommended during training or sporting events.

Dark chocolate

Chocolate with a high cacao percentage (more than 70%) has a lot of antioxidants that help reduce cholesterol.

It’s a sweet and healthy treat which is very filling and satisfying.

If you don't like chocolate, you can eat other foods that are just as good for athletes, such as dates.

Quinoa and millet

Quinoa is a food that’s rich in protein, while millet has a high energy intake in the form of complex carbohydrates.

Both cereals can replace pasta or rice in salads, as they’re a good source of carbohydrates for athletes.

Every year, Hotels VIVA welcome hundreds of athletes who visit Mallorca for cycling, sailing, surfing, climbing, and more.

In our restaurants, you’ll find varied and healthy menus, with the best food for athletes. It’s everything you need to maintain a balanced and healthy diet.