When we think of foods that help us perform better athletically, a few things likely come to mind. We might consider power-packed smoothies or protein bars, hydrating fruits and veggies, or even supplements marketed specifically for athletes.

However, there is one humble food that we might be overlooking in our quest for peak performance: beans.

Why Beans?

Beans are packed with nutrients that can help fuel athletic performance and recovery.

For starters, they are an excellent source of complex carbohydrates, which provide energy to the body over a longer period of time than simple carbohydrates (like those found in candy or sugary drinks). Complex carbs can help athletes maintain energy levels during long workouts or competitions, preventing dips in performance caused by running out of fuel.

Additionally, beans are a great source of protein. Protein is essential for building and repairing muscle tissue, which can become damaged during intense workouts.

Athletes who eat enough protein are better able to recover from workouts and build strength over time.

Finally, beans are rich in vitamins and minerals. For example, a cup of black beans provides nearly 20% of the recommended daily intake of iron, which is crucial for oxygen transport in the body.

Athletes who don’t get enough iron may become fatigued more easily during exercise.

How to Incorporate Beans into Your Diet

Now that we know the benefits of beans for athletes, let’s talk about how to incorporate them into our diets. Here are a few ideas:.

Add them to salads.

Most types of beans, from black beans to chickpeas to kidney beans, are delicious in salads. Toss a cup or two of cooked beans into your favorite greens, along with some chopped veggies and a tasty dressing, for a nutrient-packed lunch or dinner.

Make bean burgers.

Ground beans can be formed into patties and cooked just like beef burgers, for a vegetarian (and lower-fat) alternative to traditional burgers. Look for recipes online that use different spices and flavors to keep things interesting.

Replace meat dishes with bean dishes.

If you’re used to having meat at every meal, try substituting a bean dish instead. For example, you might swap out chicken fajitas for black bean and veggie fajitas, or have lentil soup instead of chicken noodle soup.

Use them in dips.

Hummus is a well-known dip made from chickpeas, but there are also lots of other bean-based dips out there to try. Try making a white bean dip or a black bean dip for a tasty and healthy snack.

Add them to soups and stews.

Beans are a great addition to soups and stews, adding both nutrition and texture. They can be used in vegetarian chili, lentil soup, or minestrone, to name a few possibilities.

Athletic Success with Beans

These are just a few of the many ways to incorporate beans into your diet, but the possibilities are endless.

Once you start experimenting with this humble food, you may be surprised at the variety of dishes you create and the performance benefits you reap.

In addition to their nutritional benefits, beans are also an eco-friendly food choice.

They require less water and other resources to grow than most animal-derived products, making them a sustainable resource for athletes who care about the environment.

Whether you’re a weekend warrior or a professional athlete, adding beans to your diet can help unlock your athletic prowess and support your body’s ongoing health and fitness goals.

So next time you’re meal planning, consider reaching for a can of beans instead of the usual protein bar.