Unleash your athletic performance: Autumn superfoods as the ultimate seasonal energy sources #46.
Autumn is not only the time of colourful leaves and cosy evenings, but also a season that offers an abundance of seasonal foods. If you are active in sports, you should adapt your diet to your body's needs. In this blog post, we'll show you the best seasonal foods for athletes in autumn and explain how they can boost your fitness and health.
Pumpkin: more than just a Halloween decoration
You see pumpkins everywhere in autumn, but did you know that they are also an excellent food for athletes? They are rich in vitamins such as vitamin A and C and contain important minerals such as potassium. Pumpkins are also a good source of fibre, which aids your digestion. As pumpkin has a low calorie density but is still filling, pumpkin puree or pumpkin soup are ideal pre- or post-workout meals.
Pumpkin recipes
- Pumpkin smoothie with banana and almond milk
- Baked pumpkin with cinnamon and honey
- Pumpkin protein bars for on the go
Pumpkin smoothies with banana and almond milk
Ingredients:
- 1 cup of pumpkin puree (fresh or tinned)
- 1 ripe banana
- 1.5 cups almond milk (unsweetened)
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1 tablespoon of honey or maple syrup (optional)
- 1 handful of ice cubes
Preparation:
- Put all the ingredients in a blender.
- Blend on the highest setting until the mixture is smooth and creamy.
- Taste and add more sweetener or spices if required.
- Pour into glasses and enjoy immediately!
Baked pumpkin with cinnamon and honey
Ingredients:
1 medium-sized pumpkin (e.g. Hokkaido or butternut), peeled and cut into cubes
2-3 tablespoons olive oil
2-3 tablespoons honey
1 teaspoon cinnamon
A pinch of salt
Optional: A few squeezes of lemon juice
Instructions:
Preheat the ovenPreheat your oven to 200 degrees Celsius and line a baking tray with baking paper.
Cutting pumpkinPeel the pumpkin and cut it into cubes, about 2-3 cm long.
SeasoningPlace the pumpkin cubes in a large bowl. Add olive oil, honey, cinnamon and a pinch of salt. Mix everything well so that the pumpkin is evenly flavoured.
Place on the traySpread the pumpkin cubes evenly on the baking tray. Make sure they are not on top of each other so that they cook evenly.
BakingBake the pumpkin for about 25-30 minutes or until it is soft and slightly caramelised. The exact time may vary depending on the oven and type of pumpkin.
Final touchOptional: You can add a few squeezes of lemon juice over the finished pumpkin.
EnjoyServe the baked pumpkin with cinnamon and honey hot. It goes well as a side dish with meat dishes or can be enjoyed as a dessert with a scoop of vanilla ice cream.
Pumpkin protein bar
Ingredients:
1 cup rolled oats
1/2 cup protein powder (vanilla or neutral)
1/2 cup pumpkin puree (not pumpkin pie filling)
1/4 cup almond butter or peanut butter
2-3 tablespoons honey or maple syrup
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon salt
Optional: 1/4 cup chopped nuts or chocolate chips
Instructions:
PrepareLine a small oven dish or square baking tin with baking paper.
Mix dry ingredientsMix the oats, protein powder, cinnamon, nutmeg and salt in a large bowl.
Add moist ingredientsAdd the pumpkin puree, almond butter and honey. Mix everything well until you have a smooth mixture.
OptionalIf you like, you can now also fold in chopped nuts or chocolate chips.
MouldsPress the mixture evenly into the prepared mould.
CoolingPlace the mould in the fridge for at least 2 hours so that the mixture sets.
CuttingAfter cooling, remove the mixture from the mould and cut into bars or squares.
StoreStore the bars in the fridge. They will keep for about a week.
These pumpkin protein bars are ideal for on the go or as a quick snack after training. Enjoy your meal!
Sweet potatoes: the energy supplier
Sweet potatoes are an excellent source of complex carbohydrates that provide you with long-lasting energy. They are also rich in vitamins and minerals such as vitamin A, vitamin C and manganese. The antioxidants they contain can help to reduce inflammation, which is particularly important after an intensive workout.
Sweet potato recipes
- Sweet potato fries from the oven
- Sweet potato pancakes with oat flakes
- Sweet potato salad with avocado and chicken
Sweet potato fries from the oven
Ingredients:
2 large sweet potatoes
2 tablespoons olive oil
1 teaspoon paprika powder
1⁄2 teaspoon garlic powder
Salt and pepper to taste
Optional: fresh herbs such as rosemary or thyme
Preparation:
Preheating: Preheat the oven to 220 degrees Celsius. Line a baking tray with baking paper or grease lightly.
Prepare the sweet potatoes: Peel the sweet potatoes and cut into even strips. The more even the strips, the more evenly they will cook.
Seasoning: Place the sliced sweet potatoes in a large bowl. Add the olive oil, paprika powder, garlic powder, salt and pepper. Mix everything well until the sweet potato strips are evenly seasoned.
Spread on the baking tray: Spread the spiced sweet potato strips on the baking tray. Make sure they are not on top of each other so that they become crispy.
Baking: Bake the sweet potato fries for around 25-30 minutes, turning once, so that they are evenly crispy. The exact baking time may vary depending on the oven and the thickness of the fries.
Optional: For extra flavour, you can sprinkle fresh herbs such as rosemary or thyme over the fries in the last 5 minutes of the baking time.
Serve: Remove the fries from the oven and sprinkle with salt again if required. Serve immediately, possibly with a dip of your choice.
Bon appétit! These sweet potato fries are not only delicious, but also rich in vitamins, fibre and antioxidants. Ideal for a healthy and sporty diet.
Sweet potato pancakes with oat flakes
Ingredients:
1 medium sweet potato, cooked and mashed (approx. 1 cup)
1 cup rolled oats
1⁄2 cup of milk (cow's milk or plant-based alternative)
2 eggs
1 teaspoon baking powder
1⁄2 teaspoon of cinnamon
1⁄4 teaspoon of salt
1-2 tablespoons honey or maple syrup (optional)
Oil or butter for frying
Instructions:
PreparationCook the sweet potato until it is soft and then mash it. Leave to cool slightly.
Grind oat flakesTurn the rolled oats into oat flour in a blender or food processor.
Mix the doughIn a large bowl, mix together the oat flour, baking powder, cinnamon and salt. Then add the mashed sweet potato, milk, eggs and optional honey or maple syrup. Stir everything well until you have a smooth batter.
Preheat the panHeat some oil or butter in a pan over a medium heat.
Fry pancakesPour about a small ladle of batter into the pan for each pancake. Fry for 2-3 minutes on each side or until golden brown.
ServeServe the sweet potato pancakes hot, possibly with a little extra honey, maple syrup or fresh fruit.
Bon appetit! These sweet potato pancakes with oat flakes are not only delicious, but also full of nutrients. They are a great way to start the day or to enjoy as a snack between meals.
Sweet potato salad with avocado and chicken
Ingredients:
For the salad:
2 medium-sized sweet potatoes, diced
2 chicken breast fillets
1 large avocado, diced
1 red pepper, diced
1⁄2 red onion, finely chopped
1 handful of chopped coriander or parsley
Salt and pepper to taste
2 tablespoons of olive oil for frying
For the dressing:
3 tablespoons olive oil
1 tablespoon of lime juice or lemon juice
1 teaspoon honey or maple syrup
Salt and pepper to taste
Instructions:
Prepare the sweet potatoesPreheat the oven to 200 degrees Celsius. Dice the sweet potatoes and place them on a baking tray lined with baking paper. Drizzle with a little olive oil and season with salt and pepper. Bake for about 20-25 minutes or until soft.
Cooking chickenSeason the chicken breast fillets with salt and pepper. Heat 2 tablespoons of olive oil in a pan and fry the chicken on both sides until cooked through. Leave to cool and then cut into strips or cubes.
Prepare the dressingMix the olive oil, lime juice and honey in a small bowl. Season with salt and pepper.
Put together a saladIn a large bowl, combine the baked sweet potato cubes, chicken strips, diced avocado, capsicum and red onion. Add the dressing and mix everything well.
Add herbsSprinkle chopped coriander or parsley over the salad.
ServeYou can serve the salad immediately or keep it in the fridge for later. It will keep there for about 1-2 days.
Enjoy your meal! This sweet potato salad with avocado and chicken is a nutritious and tasty meal that's also great to take away.
Apples: the classic in autumn
Apples are not only delicious, but also incredibly healthy. They contain a variety of nutrients, including vitamin C and various B vitamins. Apples are also rich in fibre and can therefore help to keep your blood sugar levels stable. An apple before training can serve as a natural source of energy.
Apple recipes
- Apple and cinnamon bar for an energy boost
- Apple sauce without sugar as a side dish with oatmeal
- Apple and carrot smoothie for a quick vitamin kick
Apple and carrot smoothie for a quick vitamin kick
Ingredients:
1 large apple, washed and cored
2 medium-sized carrots, peeled
1 orange, peeled and divided into segments
1 teaspoon ginger, freshly grated
1 cup of water or coconut water
Ice cubes as required
Optional: 1 teaspoon of honey or maple syrup for extra sweetness
Preparation:
Preparation: Cut the apple and carrots into smaller pieces. Peel the orange and divide into segments.
Mixer: Place all the ingredients in a high-speed blender. If you like, you can also add ice cubes to make the smoothie colder.
Mixing: Blend on the highest setting until all the ingredients are well mixed and the smoothie is creamy. If the smoothie is too thick, you can add more water or coconut water.
Flavour: Taste the smoothie and add honey or maple syrup for extra sweetness if required.
Serve: Pour the smoothie into glasses and enjoy immediately.
This apple and carrot smoothie is not only delicious, but also an excellent source of important vitamins and minerals such as vitamin A, vitamin C and potassium. The fresh ginger also gives the smoothie a pleasant flavour and aids digestion.
Apple and cinnamon bar
Ingredients:
1 cup rolled oats
1/2 cup almond flour or wholemeal flour
1/2 cup dried apple pieces, finely chopped
1/4 cup honey or maple syrup
1/4 cup unsweetened apple sauce
2 tablespoons coconut oil, melted
1 teaspoon cinnamon
1/2 teaspoon vanilla extract
1/4 teaspoon salt
Optional: 1/4 cup chopped nuts or sultanas
Instructions:
PreparationPreheat your oven to 180 degrees Celsius and line a small oven dish or square baking tin with baking paper.
Dry ingredientsMix the rolled oats, almond flour, dried apple pieces and cinnamon in a large bowl.
Moist ingredientsIn a separate bowl, mix together the applesauce, honey, melted coconut oil and vanilla extract.
CombineAdd the wet ingredients to the dry ingredients and mix everything well. If you like, you can now add chopped nuts or sultanas.
Pour into the mouldPress the mixture evenly into the prepared baking tin.
BakingBake the mixture for about 20-25 minutes or until the surface is firm and lightly golden brown.
Allow to coolLeave the baked mixture to cool in the tin before cutting into bars or squares.
StoreStore the bars in an airtight container. They will keep for about a week in the fridge.
Bon appetit! These apple and cinnamon bars are perfect for on the go or as a snack after training.
Apple sauce without sugar as a side dish with oatmeal
Ingredients:
4 large apples (e.g. Gala, Fuji or Granny Smith)
1⁄2 cup of water
1 teaspoon cinnamon
1⁄2 teaspoon vanilla extract
Optional: 1-2 tablespoons of lemon juice
Instructions:
Prepare the applesPeel the apples, remove the core and cut them into small pieces.
CookingPut the apple pieces in a pan and add water and cinnamon. Optionally, you can also add lemon juice to preserve the colour and give it a fresh taste.
Leave the mixture to simmer on a medium heat for about 20-30 minutes until the apples are soft. Stir occasionally so that nothing burns.
PureeOnce the apples have cooked until soft, remove the pan from the heat and puree the mixture with a hand blender or in a blender until the desired consistency is achieved. If you prefer a chunkier applesauce, you can puree it less.
Add vanilla extractAdd the vanilla extract and stir well.
Cooling and storageAllow the apple sauce to cool before storing it in airtight containers in the fridge. It should keep for about a week.
ServeAdd a portion of the apple sauce to your oatmeal and enjoy!
This sugar-free apple sauce is a healthy and delicious accompaniment to oatmeal and can also be used in many other recipes. Enjoy your meal!
Pomegranates: the antioxidant powerhouse
Pomegranates are known for their high antioxidant content, especially polyphenols. These can help to reduce oxidative stress in the body, which can be caused by intensive training. A glass of pomegranate juice after training can therefore contribute to faster regeneration.
Pomegranate recipes
- Pomegranate smoothie with spinach and ginger
- Pomegranate yoghurt as a protein-rich snack option
- Pomegranate salad with walnuts and feta
Pomegranate yoghurt as a protein-rich snack option
Ingredients:
1 large apple, washed and cored
2 medium-sized carrots, peeled
1 orange, peeled and divided into segments
1 teaspoon ginger, freshly grated
1 cup of water or coconut water
Ice cubes as required
Optional: 1 teaspoon of honey or maple syrup for extra sweetness
Preparation:
Preparation: Cut the apple and carrots into smaller pieces. Peel the orange and divide into segments.
Mixer: Place all the ingredients in a high-speed blender. If you like, you can also add ice cubes to make the smoothie colder.
Mixing: Blend on the highest setting until all the ingredients are well mixed and the smoothie is creamy. If the smoothie is too thick, you can add more water or coconut water.
Flavour: Taste the smoothie and add honey or maple syrup for extra sweetness if required.
Serve: Pour the smoothie into glasses and enjoy immediately.
This apple and carrot smoothie is not only delicious, but also an excellent source of important vitamins and minerals such as vitamin A, vitamin C and potassium. The fresh ginger also gives the smoothie a pleasant flavour and aids digestion.
Beetroot: the natural performance booster
Beetroot contains nitrates, which promote blood circulation and can therefore improve the oxygen supply to the muscles. Some studies have shown that eating beetroot can improve athletic performance. A glass of beetroot juice before training could therefore boost your performance.
Beetroot recipes
- Beetroot smoothie with orange and carrot
- Beetroot soup as a warm meal after training
- Beetroot hummus as a protein-rich snack
Beetroot hummus as a protein-rich snack
Ingredients:
1 medium-sized beetroot, cooked and peeled
1 tin of chickpeas (approx. 400 g), drained and rinsed
2 cloves of garlic
3 tablespoons of tahini (sesame paste)
Juice of one lemon
2 tablespoons olive oil
Salt and pepper to taste
Optional: 1 teaspoon of cumin
To garnish: A few dashes of olive oil and sesame seeds
Preparation:
Preparation: Cut the cooked beetroot into smaller pieces.
Blender or food processor: Place all the ingredients (beetroot, chickpeas, garlic, tahini, lemon juice, olive oil) in a blender or food processor.
Seasoning: Add salt, pepper and optionally cumin.
Mixing: Blend on a high speed until a smooth and creamy consistency is achieved. If the hummus is too thick, you can add a little water or additional olive oil.
Flavour: Taste the hummus and season if necessary.
Serve: Pour the hummus into a bowl and garnish with a drizzle of olive oil and a few sesame seeds.
Enjoy: Serve with vegetable sticks, pita bread or as a side dish.
This beetroot hummus is not only a feast for the eyes, but also rich in protein, fibre and antioxidants. The beetroot gives the hummus an earthy note and a beautiful colour, while the tahini and chickpeas provide the creamy consistency and high protein content.
Nuts and seeds: The snack for in between meals
Nuts and seeds such as walnuts, almonds and chia seeds are rich in healthy fats, protein and fibre. They are an ideal snack for athletes as they provide long-lasting energy and help to keep blood sugar levels stable.
Nut and seed recipes
- Homemade nut butter: a simple recipe
- Chia pudding as a breakfast option
- Almond protein bar for a quick snack
Ultimate Conclusion
Autumn offers a variety of seasonal foods that are not only delicious but also extremely nutritious. As an athlete, you can benefit from the many vitamins, minerals and other nutrients contained in these foods. Whether pumpkin, sweet potato, apple, pomegranate, beetroot or nuts and seeds - all of these foods can boost your fitness and health in autumn. Make sure to incorporate them into your diet to get the most out of your athletic performance.
Personal Training
Autumn is here and the leaves are starting to fall. As the days get shorter and the temperatures drop, it's the perfect time to prepare for the cold season ahead. What could be better than giving your body and mind a fitness upgrade? Sign up now for a no-obligation trial training session at our studio!
We offer individually tailored training programmes that are precisely tailored to your sporting needs and goals. Whether you want to improve your stamina, build muscle or just get a little fitter, our qualified team of personal trainers are here to help. Don't let the winter blues get to you; instead, take the opportunity to work on your best form in a warm, motivating environment. We look forward to welcoming you to our studio soon!
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