Athletes, whether weekend or pro, what to know what foods are best for enhancing athletic performance, help speed up recovery and build muscle mass.  There are certain foods that have scientifically been shown to appear to have that athletic enhancing ability helping a person reach their peak performance. 

Here are 10 foods athletes can eat assisting them in striving to be at their tip top shape:

1. Coffee before a workout can boost energy

A study in the Journal of Applied Physiology found that coffee can mask hunger, increase alertness and provide a much needed energy boost for early morning workouts.  Each participant in the study rode stationary bikes in two moderate workouts.  An hour and half before each session, they drank either two eight-ounce cups of black coffee or four cups of tea.  Those consuming coffee were found to be more alert, less hungry and less fatigued during and after the exercise.

2. Beetroot juice enhances stamina, strength and endurance

Instead of reaching for a smoothie or protein bar before a workout, drink a glass of beetroot juice.  This is advice according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism which suggests adding some nitrate-rich beetroot juice to a workout can enhance stamina, strength, and endurance.  What was found was that after drinking beetroot juice, the amount of oxygen, or oxygen cost, needed to sustain moderate exercise goes down which helps an athlete endure more strenuous exercise for longer periods of time. 

3. Tart cherries to fight pain

If an athlete is looking for a food to help reduce muscle pain and weakness after an intense strength training session, tart cherries may be their answer.  Cherries have been known for their anti-inflammatory properties and according to a study in the journal Nutrients they can also ease muscle soreness after exercise. 

Consuming tart cherry juice was found to not only decrease muscle pain but also reduced symptoms of exercise-induced muscle damage and gave athletes a faster recovery after a hard workout.

4. Salmon a powerful muscle booster

To really maximize gains in muscle mass, salmon should be on your weekly menu.  This great, all-around food is loaded with protein and omega-3 fatty acids, two key nutrients to build and repair muscle tissue and there is the added bonus of keeping your hunger in check. 

Other health benefits of particular interest to athletes that salmon provides is it’s omega-3 fatty acids that help to reduce muscle soreness and pain that can occur with strenuous training called delayed onset muscle soreness.  Plus salmon is high in vitamin D, an important nutrient for maintaining strong, healthy bones. 

5. Pomegranate juice for muscle strength recovery

Pomegranate juice just may be an athlete’s best friend for enhancing muscle recovery according to researchers at the University of Texas at Austin.  Volunteers were randomly assigned to consume their normal diet but to add 4 ounces of pomegranate juice or a placebo twice a day.  After both groups performed strength-training exercises, those who drank pomegranate juice had significantly less muscle soreness and reduced muscle weakness for up to 7 days.

6. Pea protein powder delays muscle fatigue

Pea protein powder is relatively new to the scene for athletes but it is creating quite the stir in term of its secret ingredient – branched chain amino acids.  These compounds have been shown to delay fatigue during exercise.  One of the amino acids is arginine made from yellow peas that has been shown to enhance immunity while another amino acid, lysine, boosts calcium absorption and decreases calcium losses helping to maintain strong bones.  Just one scoop packs more than 25 grams of lean protein which can be added to a smoothie made with almond milk, cinnamon and frozen cherries or berries.

7. Dark chocolate reduces exercise-induced stress

Anyone, athlete or not, who relishes chocolate will be elated in the fact that dark chocolate is can help reduce oxidative stress after exercise.  This is according to a new study conducted in Wales and published in the European Journal of Nutrition.  Dark chocolate was found to blunt exercise-induced stress in addition by increasing higher blood antioxidant levels. The chocolate should contain at least 70% cacoa content in order to be deemed as “dark chocolate.”