Spinach Overview
Spinach is one of the most nutrient-dense leafy greens, packed with iron, calcium, vitamins K, A, and C, and powerful antioxidants that support overall health.
Why Spinach 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.
Spinach Nutrition Facts
Per 100g (100g (about 3 cups raw))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 23 | — |
| Protein | 2.9g | 6% |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 2.2g | 8% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 2.7mg | 15% |
| magnesium | 79mg | 20% |
| potassium | 558mg | 12% |
| vitaminC | 28mg | 31% |
| calcium | 99mg | 10% |
| vitaminA | 469µg | 52% |
| vitaminE | 2mg | 13% |
| vitaminK | 483µg | 403% |
| folate | 194µg | 49% |
GI: 15 ()
Key Nutrients in Spinach for Athletic Performance
Carbs
3.6gSupports athletic performance by providing essential carbs
Protein
2.9gSupports athletic performance by providing essential protein
Potassium
558mgSupports athletic performance by providing essential potassium
Iron
2.7mgSupports athletic performance by providing essential iron
Best Ways to Eat Spinach for Athletic Performance
- Raw in salads to preserve vitamin C
- Lightly sautéed with olive oil for better iron absorption
- Blended in smoothies
- Added to soups, omelets, and pasta dishes
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Spinach Health Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
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