XTreme XTraining's Top 12 Super-Foods and Supplements for 2020

My A-List of top nutritious foods and supplements for the next decade.

2020 BABY! It's a new decade so here are some serious game-changers for your training table. Good food and meal planning go hand in hand with a healthy lifestyle.  This will give you an edge and power to get the most from your daily workouts as well as recovery.  I also take a farm to table approach when planning meals.  We shop and cook what is in the garden, freezer or in season at the farmer's market. This way we get the most nutritious foods available in our area. As an example, here is my video-recipe for Sauteed Zucchini submitted to the Fresh Up Your Life Campaign:

Steamed Shrimp with lemon, kale, and broccoli.

Top on your list should be lean, clean protein as supplied by whole grain combinations which include all the essential amino acids. Examples are organic quinoa, almond flour, cashews, sesame seed milk, oats, and farro.  Clean animal protein: whey protein and seafood which contains Omega 3 Fatty Acids such as salmon, sardines, mackerel, tuna, and shrimp.

Clean sources of animal protein include whey powders and seafood that is high Omega 3 Fatty Acids.

I've found in my research as a certified nutritional consultant and also a member of The American College of Clinical Pharmacology that it is often safer to consume super-foods as opposed to supplements that can sometimes be toxic. Case in point:  I've observed elevated liver enzymes, ALT (SGPT) and AST (SGOT) when the patient took Vitamin A Palmitate or the fat-soluble form of vitamin A.  Once beta-carotene was substituted, these values again came within a normal range. Beta carotene is the water-soluble form of vitamin A and rinses out of the body daily rather than being stored in the liver.
Eating carrots, sweet potatoes, broccoli, kale and other yellow, orange and cruciferous vegetables is a great way to consume this essential nutrient.  Still for acute deficiencies, I do recommend a few nutritional supplements which I have found to be safe and easy to digest. I've listed them below for you.  So here we go:

TOP 12 SUPERFOODS AND SUPPLEMENTS FOR 2020

1.) Almond Meal Flour - This is a really great, high protein yet gluten-free substitute that can be used in baking and cooking in general.  A good alternative to wheat flour.  Pereg.us

2.) Organic Sesame Milk - I've had this in both vanilla and chocolate and it is such a super delicious non-dairy treat. Almond milk is so last-decade! Step up your game with this organic, plant-based high protein milk that is also naturally rich in vital minerals like copper, magnesium, and iron. Hopeandsesame.com

3.) Organic Quinoa - This whole grain gives you 8 grams of protein per serving and is simply delicious. Available in various flavors, I simply open the pouch and add it to a skillet of hot olive oil and sauteed onions/garlic and vegetables.  Add whatever else you wish such as black beans or some other added protein and you have a complete, robust meal.  AncientHarvest.com

4.) Farro - This is a rustic, ancient Italian grain that resembles barley in texture once cooked.  It's a delicious source of fiber, protein, and iron but takes about 25 minutes to cook. The flavored varieties are great with a little added olive oil to finish.  Pereg.us 

5.) Whey Protein Powder - Although this is an animal-sourced protein, whey tends to rank lower in heavy metals and other contaminants than organic pea powders. This particular type from biPro is actually lactose-free.  With only one gram of sugar in the creamy vanilla flavor, it gives you a delicious 23 grams of protein. I like the single-serve pouches which can go anywhere your workout takes you. BiProUSA.com

6.) Omega - 3s Olive and Fish Oil Blend - These are portable little packets of what I use as a natural salad dressing yet contain 1,480 mg of Omega 3s.  Tasty flavors like lemon, basil, and garlic add a finishing kick to dishes and salads of all kinds. Olive Your Heart Olive Oil and Fish Oil contains 15, 15 ml packets per bag. OliveYourHeart.com

7.) Organic Beetroot Powder - This should be on everyone's training table who is looking to sustain energy and prolong endurance.  This is because beets naturally increase nitric oxide pathways while relaxing blood vessels to help normalize blood pressure. I add a scoop to my fruit and vegetable smoothie before my morning workout and notice that I can complete my run without fatigue.  

8.) Iron - Many of us have cut down or even cut out red meat. If so, you may need to supplement with an iron complex especially if your hematocrit is coming in low. This chewable version is chelated so it is easy on the digestive tract and non-constipating. Gives you 30 mg of ferrous glycinate with superior absorption when taken with a meal.  CarlsonLabs.com

9.) Multiple Vitamin - Some people like to take a multi as an overall "insurance policy".  I only take one if I am under extraordinary stress and even then for a short period of time. I would recommend a supplement that is liquid or a liquid-filled soft gel capsule which is easier to absorb.  I also would recommend a multi with a water-soluble form of vitamin A as opposed to a fat-soluble form to prevent excessive build-up in the liver. Try the Carlson Super 2 Daily which is a Multi+Omega-3s+Lutein. CarlsonLabs.com 

10.) Milk Thistle - Otherwise known as Silybum marianum, this herb has been used for its liver cleansing and immunity-boosting properties.  Just by virtue of being alive, we are bombarded with all sorts of toxins and chemicals.  So for overall detoxification, I would recommend Milk Thistle. 

11.) Enhanced Mobility - Natural Anti-Inflammatory Complex - Choose a supplement like this that has a natural anti-inflammation complex with tart cherry, turmeric, and ginger.  Taking a supplement such as Enhanced Mobility along with a marine collagen powder can really make a big difference in how your joints feel during and after weight-bearing exercise such as running and walking. CarlsonLabs.com

Complete Meal Replacement Drinks and Bars from Huel.

12.) Protein-Rich Meal Replacements - These are the ultimate meals on wheels!  If I'm going to be out on the road for the day, I like to take along a ready-to-drink complete meal.  The benefit of a drink over a meal bar is that it can offer a bit of hydration at the same time. These can make the difference between bonking out and completing the task at hand. These Huel Drinks and Bars are relatively low in sugar and 400 calories for the 16.9 fl oz bottle.  Made with pea protein, flaxseed, and gluten-free oat powder. Huel.com

Honorable Mention: Fermented Vegetables - These are helpful in maintaining a healthy and diverse gut microbiome. However, you'll want to choose probiotic-rich, fermented vs pickled vegetables. Jared and canned pickled vegetables often contain few probiotics as vinegar and heat/pasteurization processing kills most bacteria both good and bad. Look for lactic acid fermented foods like kimchi or naturally fermented sauerkraut.  You can make your own sauerkraut at home but it will take about 20 days for the sugars in the cabbage to be consumed. The payoff is something like 10 trillion good bacteria in just one serving of fermented sauerkraut! 

BAO Cultured Organic Liquid Pickle Fermented & Probiotic - There are various flavored fermented juice shots that come in 2 oz, refrigerated bottles. Their Green Boost contains fermented raw collard greens, dandelion, cabbage, and kale. Absolutely delicious and a great way to get a quick probiotic boost. BAOFoodandDrink.com