Quinoa Overview
Quinoa is a complete protein containing all nine essential amino acids, making it exceptional for plant-based diets. It's also gluten-free and rich in minerals and antioxidants.
Why Quinoa Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Quinoa Nutrition Facts
Per 100g (cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 | — |
| Protein | 4.4g | 9% |
| Total Carbohydrates | 21.3g | 8% |
| Dietary Fiber | 2.8g | 10% |
| Sugar | g | — |
| Total Fat | 1.9g | 2% |
| iron | 1.5mg | 8% |
| magnesium | 64mg | 15% |
GI: 53 ()
Key Nutrients in Quinoa for Athletic Performance
Carbs
21.3gSupports athletic performance by providing essential carbs
Protein
4.4gSupports athletic performance by providing essential protein
Iron
1.5mgSupports athletic performance by providing essential iron
Best Ways to Eat Quinoa for Athletic Performance
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Quinoa Health Benefits
- Complete protein source
- Supports muscle growth
- Gluten-free grain alternative
- Rich in antioxidants
- May help control blood sugar
Track Your Athletic Performance Journey
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