Do You Want to Improve Your Workouts? Discover the Ultimate List of Superfoods for Athletes


Feeling tired and with no energy after your workout? You can’t see any improvement in your athletic performance?

You won’t believe it, but the reason may be your daily nutrition. Athletes who work out intensely need a balanced and whole diet, with the right amount of proteins.

Discover the secrets of Plato’s nutritionists and the ultimate list of superfoods which will help you obtain better results from your workout: you will feel better and full of energy!


Superfoods for athletes: your source of energy!

Superfoods are not magical foods, but they surely contain high levels of important nutrients for athletes and for people who live an intense lifestyle.

We made a list of superfoods for athletes, that is foods which contain loads of antioxidants, vitamins, minerals and proteins (also vegetable). If you enrich your diet with these foods, you will improve your athletic performances and reduce the time needed for recovery after your workout!



Turmeric is an amazing spice and exercises an antioxidant action on your body. But what is really interesting for athletes is its anti-inflammatory effect. Muscle pains are reduced by this golden superfood, which can be used in sweet and savory dishes alike.


Another anti-inflammatory superfood which can also help the absorption of proteins. It prevents muscle pains, in fact athletes also use ginger essential oil for massages after their workout.

Shitake Mushrooms

We have already talked about the importance of shitake mushrooms in the diet of an athlete. Not only they are flavorsome: they are also great to strengthen the immune system and reduce oxidative stress, which may increase the recovery time after the workout and lower athletic performances.


Perfect in smoothies and springtime extracts, berries like açai, blueberries and other wild berries are super rich in antioxidants, therefore they are helpful to reduce recovery times and improve athletic performances.


Did you know that 20% of the weight of nuts are proteins? Of course they are vegetable proteins, but they are great superfoods anyway: tasty and so easy to carry everywhere and eat as snacks. In addition to improving muscle recovery after the workout, they restore the levels of magnesium and potassium in the body: these two minerals are extremely important for the well-being of muscles.



We also added to this list of superfoods four sources of high-quality proteins that, if eaten during the three main meals of the day, enhance the formation of lean body mass and the general level of energy.

These foods are: chicken, salmon (which is also rich in antioxidants), oily fish and eggs.


How to eat before and after your workout

To improve your workout results it’s important to follow a balanced diet, complete with all the nutrients: vitamins, proteins, antioxidants, minerals and fibers.

Plato’s nutritionists suggest that:

  • You should eat a whole meal 3 to 1.5 hours before the workout, so to give your body the time to digest and absorb the nutrients. The meal before the workout is more important than the “recovery meal” after it. It must contain proteins, raw fruits and vegetables and the right amount of whole carbs to have a constant supply of energy.
  • You should never skip breakfast: it gives to your body the energy you need to face your day and your daily workout. A good breakfast is filling and helps you to keep focused and healthy for the whole day.
  • You should hydrate yourself, not only during your workout. Carry a bottle of water with you, also naturally flavored water with superfoods: it’s an easy way to remember to drink during the whole day.

Whether you work out in the park or at the gym, Plato is the perfect place where you can fill yourself with nutrients and energy while maintaining the lightness you need to give it everything during your training!


Why Plato’s menu is perfect for athletes?

If you haven’t eaten a spoonful of our delicious dishes yet, it’s time for you to catch up!

Plato’s philosophy combines the pleasure of tasty foods to the research of a team of nutritionists, to offer to our clients good, but also balanced dishes. Moreover, superfoods add more vitamins, antioxidants and minerals to our menu!

Plato’s menu is:


Do you love working out during the weekend? Why don’t you come at Plato’s kiosk after your training at the Darsena Gabriele D’Annunzio? The offer includes our sweet and savory Veils, but also raw bars with nuts and fresh superfoods homemade extracts.

If you work out at the gym after work during the week, Plato’s light lunch is what you need to get your body ready for some effort and recover after your workout. Make time for some energy boost!

Look at Plato’s menu HERE!