8 Fall Foods Athletes Should Eat This Season

The first day of fall has official arrived. Farmer’s harvest their best turnouts of the year, dishes have that classic comfort-food style, and produce packed with vitamins and minerals can be found in abundance. This year, lets take some of those fresh harvests and unleash their full benefits for our diets. Here are eight foods you will be sure to want to eat this fall.


Alleged to increase stamina, create better blood flow, lower blood pressure, and increase speed and endurance, beet juice is something you are definitely going to want to try. Eating the whole root can be done as well, however I have found the juice to be easier to consume and taste better. “Eating a high fiber root vegetables like beets at least an hour after a workout or the night before a morning workouts provides a wide range of nutrients, complex carbohydrates to replenish glycogen stores, and necessary roughage to keep the GI tract running smoothly,” says Mindy Haar, assistant dean of undergraduate affairs at the New York Institute of Technology School and Health Professions.

Balancing Your Calories In and Out )


“Cranberries contain unique plant nutrients called proanthocyanidins ( PACs ) that can help improve blood cholesterol levels and reduce blood pressure,” says Jenna A. Bell, nutrition author. Eating cranberries can reduce inflammation and expedite recovery of sore muscles after a hard workout, which reinforces your immune system during especially difficult hunts, trail runs, or workout sessions. Get grandma to make you up some extra cranberry jam to spread on a turkey sandwich ( don’t worry they sell it at the store too ), or put some unsweetened cranberry juice in your next smoothie.


Cabbage provides an all natural way to keep your gut clean and healthy. Barry Sears, author of the Zone Diet book series, says how “a healthy gut limits inflammation, so the athlete can recover quickly.” All athletes know the importance of a quick recovery, and with so many different varieties of cabbage to choose from, this is a great fall food to incorporate in your next dinner.


Parsnips are rich in manganese and look very similar to a regular orange carrot, except they’re white! Peel them similar to how you would a regular carrot and toss them in to your vegetable soup or baked or roasted side dish. This potato like vegetable is rich in both fiber and folate, which are crucial for protein synthesis and tissue repair –  something female diets often lack.


This vampire killing and flavor packed powerhouse is great to add to a variety of your dishes this fall. Garlic has been shown to reduce blood pressure and inflammation, expedite recovery for athletes, reduce cholesterol levels, and even may help prevent diseases such as Alzheimers and Dementia because of its active antioxidants and other factors. Garlic has been believed to hold nutritional and performance benefits for thousands of years.


If you’re a runner or cross country skier listen up! Dates are perfect for energy on long runs and are loaded with potassium, fiber, calcium, magnesium and iron – the ultimate power combo of nutrients for all endurance athletes. Dates can be prepared a variety of ways, including on toast, in oatmeal, or just lightly salted and eat them while you’re out on the trail!

Concord Grapes

These thick skinned purple grapes are only harvested in the fall, so load up on them while you can. “Their deep, rich hue marks the presence of many beneficial polyphenols, the same sort of antioxidant found in red wine.” Research shows that concord grapes concentrated sources of polyphenols are great for heart health and promote proper circulatory function. Because they have so many nutrients packed into such a small package, a half cup will get you a long way with vitamins and minerals such an manganese, vitamin K, potassium, certain vitamin B’s, and vitamin C.


Celery is a sleeper in this list of foods. Not many people think of it as an extremely nutritious vegetable, but I can assure you it is a good idea to stock your fridge with it this season. “Celery is loaded with fiber, which keeps blood sugar levels stable after a difficult workout,” says Elizabeth Trattner, doctor of oriental medicine and acupuncture. Celery is also rich with vitamin K, vitamin A, vitamin C, folate, and potassium. It can be put in soups and a variety of dishes, but my favorite is by itself with a little natural peanut butter on top.


Now you have no excuses to only eat the unhealthy food during this fall season. Incorporate a few, if not all of these fruits and vegetables into your diet this fall and hopefully reap the rewards of increased performance and better health. If you found this helpful or interesting feel free to comment, like or follow our blog and join the Backcountry Tribe.

Happy Fall!

Fuel your body and your mind,

Be #BakcountryStrong



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