Do you care about the food you put into your body? We hope you do! If you truly care about the effect food has on your physique and physical performance, then you most likely have your macros figured out. By macros, we are referring to the macronutrients: protein, carbohydrates, and fats. What about your micros (micronutrients), though? Vitamins and minerals are necessary for overall health and quality of life. They also work to optimize your energy levels and enhance exercise performance.
Consuming micronutrient-rich fruits and vegetables can benefit the body in more ways than you think. The great thing about fall is that you can enjoy a variety of fruits and vegetables that contain a wide variety of micronutrients. In fact, diversifying your intake of micronutrients can help boost exercise performance. Start incorporating the following three fall produce items into your diet and feel the difference.
Winter Squash
Yes, it is still fall and not winter yet. Don’t let the name fool you because winter squash come into season during early fall. These squash varieties are rich in potassium, fiber, magnesium, vitamin A, and vitamin C. The most interesting micronutrient, in terms of winter squash, is pectin. Pectin is a form of soluble fiber, which helps to regulate blood glucose levels, which are already in a healthy range. By regulating these levels, pectin may help you sustain energy for a lot longer. You’ll be able to squash any mid-workout fatigue if you include a little butternut in your diet.
Pro tip: Save the seeds when you clean your squash out before you prepare it. Much like pumpkin, you can roast squash seeds, so long as they are large and plump. You don’t want to burn them during cooking, either! Rinse and dry them before roasting them in an oven with some olive oil and sea salt for about 15 minutes at 300 degrees Fahrenheit.
Beets
Although beets are not the most attractive produce item, they pack a serious nutritional punch. Beets are naturally rich in potassium, fiber, folate, vitamin C, and nitrites, which help to lower blood pressure. Potassium is also a key electrolyte that is essential for muscle contractions and nerve signaling. Beets have a natural ability to enhance the delivery of oxygen and other nutrients to working muscles. That’s why it beats out others in terms of boosting exercise performance. The dietary nitrites have a positive impact on oxygen demand while you are engaging in physical activity.
One study found that consuming 16 ounces of beetroot juice per day significantly decreased oxygen demand during moderate-intensity activity. Additionally, researchers noted that the participants who consumed beetroot juice experienced an overall reduction in oxygen cost. Chugging 16 ounces of beetroot juice per day is not for everyone, though. Through other studies, researchers determined that eight ounces of beetroot juice per day can elicit exercise benefits.
Pumpkin
There is no individual nutrient in a pumpkin that will magically boost your exercise performance. That said, this glorious orange gourd is beneficial for your gains. Don’t skip on the impressive amount of fiber, B-vitamins, vitamin A, and selenium. After you scoop out your pumpkin seeds to roast, you can use the pumpkin meet in myriad ways. You can make homemade pumpkin puree, which you can use in many recipes, or roast the pumpkin or even turn it into pumpkin hummus. Pie pumpkins tend to be on the sweeter (and smaller) side, just in case you don’t want to grab a huge pumpkin.
