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Do I need Performance Greens in my diet?

 Green superfoods are a popular addition to an athletes’ diet. They provide a
convenient solution to taking on fruit and vegetables with the essential vitamins
that they provide. A vitamin and mineral supplement may be unnecessary for an
athlete who consumes a diet providing high- energy availability from a variety of
nutrient-dense foods(1). However, this is often not the case – especially when
athletes are undergoing a strenuous training program, or travelling for
competitions. It is suggested that a vitamin supplement may be appropriate for
these athletes, especially when an individual is following an energy-restricted
diet or is unable to consume a sufficient variety of foods(1). An athlete exercising
in a carbohydrate-depleted state experiences larger increases in stress
hormones and a greater decrease immune function(2). Here, an athlete may
consider adding Performance Greens to their diet.

 

What are the benefits?

It’s important to take on nutrients, antioxidants, bioactive compounds, and
phytochemicals from a balanced diet with a wide variety of fruits, vegetables,
whole grains, and other plant foods for optimal nutrition, health, and well-being(2). Green leafy vegetables are rich in phytonutrients which aren’t present in
typical multivitamins and recovery drinks. For example, spirulina has been
shown to prevent muscle damage under conditions of oxidative stress, while
inducing immunomodulatory and anti-inflammatory responses(3). Spirulina
supplementation has also been shown to increase exercise performance(4). Kale
provides a source of calcium and vitamin K, with low levels associated with
increased chances of fractures and decreases in bone strength(5). Other greens
like chlorella have been shown to combat the reduction in SIgA secretion (an
antibody serving as the first line of defense protecting against toxins and
pathogens)(6).

 

Consuming the correct doses…

It is suggested that the general population may consume a one-a-day low-dose
multivitamin in order to promote general health, along with a diet containing
your “five a day”(7). This is also apparent in athletes undergoing a training
program to help support immune function, while still promoting training
adaptations(1).

 

Performance Greens

Key features include 18 nutrient rich fruits and vegetables, including kale,
spirulina, broccoli, spinach and chlorella, along with a 42 mg (53% RDI) dose of
vitamin C and green tea extracts. This makes Performance Greens the ideal
addition to your morning smoothie, with two servings providing one of your five
a day.

 

References

  1. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the
    academy of nutrition and dietetics, dietitians of canada, and the american
    college of sports medicine: Nutrition and athletic performance.Journal of
    the Academy of Nutrition and Dietetics,116
    (3), 501-528.Gleeson, M.,
    Nieman, D. C., & Pedersen, B. K. (2004). Exercise, nutrition and immune
    function.Journal of sports sciences,22(1), 115-125.
  2. Price, C. T., Langford, J. R., & Liporace, F. A. (2012). Essential nutrients for
    bone health and a review of their availability in the average North
    American diet.The open orthopaedics journal,6, 143.
  3. Wu, Q., Liu, L., Miron, A., Klímová, B., Wan, D., & Kuča, K. (2016). The
    antioxidant, immunomodulatory, and anti-inflammatory activities of
    Spirulina: an overview.Archives of toxicology,90(8), 1817-1840.
  4. Kalafati, M., Jamurtas, A. Z., Nikolaidis, M. G., Paschalis, V., Theodorou, A.
    A., Sakellariou, G. K., … & Kouretas, D. (2010). Ergogenic and antioxidant
    effects of spirulina supplementation in humans.Medicine & Science in
    Sports & Exercise,42
    (1), 142-151.
  5. Liu, R. H. (2013). Health-promoting components of fruits and vegetables
    in the diet.Advances in Nutrition: An International Review Journal,4(3),
    384S-392S.
  6. Otsuki, T., Shimizu, K., Iemitsu, M., & Kono, I. (2012). Chlorella intake
    attenuates reduced salivary SIgA secretion in kendo training camp
    participants.Nutrition journal,11(1), 103.
  7. Kreider, R. B., Wilborn, C. D., Taylor, L., Campbell, B., Almada, A. L., Collins,
    R., & Kerksick, C. M. (2010). ISSN exercise & sport nutrition review:
    research & recommendations.Journal of the International Society of Sports
    Nutrition,7
  8. (1), 7.

    Ted Munson (Performance Nutritionist)
    Written By

    Ted Munson (Performance Nutritionist)

    Ted is a Performance Nutritionist here at Science in Sport.