Our top 10 fitness foods

With hydrate water, muscle-healing protein, refuelling boodle and bone-healthy calcium in every looking glass, milk is bang-up for those upping their activeness levels. A affectionate looking glass around bedtime may besides help you drift off and get the perch you need, thanks to its slow-digesting casein paint proteins and ability to boost sleep-inducing serotonin and melatonin. Fitness benefits: Chocolate milk is an age-old front-runner for survival athletes. It might sound unhealthy, but it works because it contains the two essential ingredients you need after a exercise : carbs to give energy and protein to repair muscles. A homemade fruit milkshake or fruit smoothie does the like job.

Great shakes …
Super berry smoothie
Strawberry ice cream shake
Cranberry & raspberry smoothie

2. Dried fruit

Dried fruit energy balls High in natural sugars, dried fruits ( such as apricots, raisins and mango ) give a concentrated source of carbohydrate, making them agreat energy promoter. You ‘ll besides get a dose of fiber, potassium, phytonutrients, vitamins and minerals with every mouthful. Fitness benefits: If you ca n’t stomach energy gels during long races, dried fruits are a great natural substitute as they pack in enough of eminent GI carbs to give you energy. Aim for one or two servings before a race and two to three servings for every hour of running ( one serve is roughly three dried figs ). As with all foods, if competing, experiment with dried fruit during prepare runs preferably than on rival day to avoid the dangers of a washing-machine stomach mid-race ! A covenant hike of energy …
Dried fruit department of energy nuggets

3. Broccoli (and other green veg)

Broccoli on white plate With free-radical-busting antioxidants, digestion-promoting fiber, plus a hale army of vitamins and minerals, broccoli along with kale, spinach and fleeceable pilfer are some of the most nutrient-dense foods you ‘ll find in the supermarket. They are besides a bang-up source of vitamin bc ( a natural-occuring folic acerb ), which is thought to be estimable for heart health and for women hoping to conceive. Fitness benefits: When it comes to bone-building calcium, plant based foods such as broccoli and kale offer a healthy acid and can be a good alternative to dairy products. depleted calcium levels make you more vulnerable to stress fractures, particularly if you do endurance sports, so construct sure you get enough calcium in your diet – the NHS recommends 700mg for adults a day. Go fleeceable …
Our favored broccoli recipes
Our favorite form greens recipes
Our darling spinach recipes

4. Sweet potatoes

Sweet potato on plate Mash, bake or make into pâté – fresh potatoes are extremist versatile and are a healthier option than even potatoes, with disease-fighting beta-carotene, iron, fiber and vitamin C. Fitness benefits: Sweet potatoes are a effective addition to a carb-loading diet before a long subspecies, such as a half marathon. They are besides high in the electrolyte potassium, which can help ward off muscle cramping during exercise. Our front-runner dessert potato recipes

5. Tomatoes

Tomato salad on white plate arsenic well as being loaded with vitamin C, tomatoes contain a brawny antioxidant called lycopene, which gives the fruit their lovelyletterbox-red color. Lycopene has been making headlines for a few years now as a knock-down alimentary to help prevent prostate gland cancer in men. Fitness benefits: Tomatoes may besides help with a weight-loss course of study : the yield has been linked with natural system of weights loss hormones in the body such as leptin, a type of protein which helps to regulate metabolic rate and appetite. Our favorite tomato recipes

6. Bananas

Peanut butter and banana toast Bananas are the perfect seaworthiness food : compact, unfussy, indulgent to chew, and packed with nutrients. Do n’t be besides quick to bin the skin however – taiwanese nutritionists found the undress is not alone packed with even more potassium, but mood-boosting serotonin and eye-protecting xanthophyll, besides. Try the hale banana – peel and all – in a smoothie. Fitness benefits: Bananas are slenderly higher in energy than other fruits but the calories come chiefly from carbohydrate, which makes them brilliant for refuelling earlier, during or after a exercise. They ‘re besides packed with potassium, which may help with muscle cramps during exercise.

Combinations for extra energy … Mango & banana smoothie
Malt loiter with banana & beloved
Peanut butter & banana on toast

7. Brazil nuts

Brazil nuts in black bowl All nuts are packed with vitamins, minerals and fiber, but Brazil nuts are besides one of the few thoroughly sources of selenium, a mineral and micronutrient which helps to maintain a goodly immune system and can help protect against kernel disease and cancers. The heart-healthy ‘good ‘ fats in nuts help to lower bad cholesterol levels, but be leery : they can be high in calories if you nibble besides many. Fitness benefits: Upping your exercise and bodily process levels can make you more athirst so it ‘s important to choose nosh foods that pack in nutrients and suppress crave pangs. Nuts fill you up far better than other bite foods so are a wise option to beat the 4pm nosh attack. Add to homemade cereal …
Tropical regale

8. Blueberries

Blueberries in black bowl Blueberries earned their ‘superfood ‘ status a few years ago, thanks to their high grade of free-radical-beating antioxidants. free radicals are thought to travel around your body damaging cells, causing disease, and triggering signs of previous aging. Berries are often lower in calories than other fruits, besides. Fitness benefits: Like dried fruit, fresh yield is besides estimable to eat during and after exercise since it contains high GI carbohydrate-packed sugars, which provide energy to muscles in the quickest means possible. freeze blueberries ( much army for the liberation of rwanda cheaper than fresh in the supermarket ) are brilliant when whizzed up into a post-exercise smoothie to replenish your muscles ‘ glycogen ( energy ) stores. Berries for breakfast …
Cinnamon porridge with banana & berries
Banana & blueberry muffins
Apple & blueberry birch

9. Salmon

Whole salmon with green sauce Salmon is a good source of Omega 3, a fatty acid that ‘s believed to keep your heart healthy and slow down the effects of memory personnel casualty. Fitness benefits: Pick protein for the perfect post-exercise meal. Protein rebuilds and repairs muscles so is the alimentary to fill up on after a exercise. Protein-packed salmon is a great choice, deoxyadenosine monophosphate well as eggs and lean meats. Our favorite salmon recipes

10. Cocoa

Sorbet in glasses Cocoa is particularly alimentary, rich in magnesium, antioxidants and amino acids. To get the entire profit you need to get as close to the whole bean as possible. Cocoa nibs or gunpowder are best – scatter on yogurt, fruit or add to granola. Fitness benefits: One of the best things about doing even exercise is that it allows you a little more allowance when it comes to naughty foods. And there ‘s nothing incorrect with treating yourself every immediately and again, is there ? If you ‘re after a dessert fix, picking dark cocoa over coat or other calorie-laden foods to get all the nutritional benefits of cocoa with less add boodle. The higher the cocoa message, the better – look out for bars containing 70 % and over. Low-fat dessert theme …
Chocolate water ice For more exercise nutrition tips read…
Sports nutrition
Race day foods
Marathon nutriment
Eat like an athlete This article was reviewed on 7 September 2021.

Katie Hiscock is a fitness writer with diploma in personal coach and sports massage therapy. With an matter to in sports nutriment, prenatal exert and injury prevention, she works as a therapist for Brighton & Hove Albion. ad All health capacity on bbcgoodfood.com is provided for cosmopolitan information lone, and should not be treated as a utility for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health caution provider. See our web site terms and conditions for more information .

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