If you are hitting the gym, taking to your bike or pounding the pavements on a regular run, it is vital to make sure that you are refueling your body with the correct foods. Too often, people ignore their food intake, which can have a serious effect on their body. By eating correctly, not only will this mean you’ll build muscle, recover quicker and avoid injury but your will perform better and hit more of your fitness goals. So what are some of the key foods to help you achieve this?

Milk

With hydrating water, muscle healing protein, refueling sugar and bone-healthy calcium, milk is an essential part of any athletes diet. By adding fruit and whizzing up a homemade smoothie, you are creating the ultimate workout super food – carbs give you energy and protein repairs the muscles.

Dried Fruit

High in natural sugars, dried fruits such as apricots, raisins and mango, provide a concentrated source of carbohydrate, making them a fantastic energy booster. You will also be getting a healthy dose of fibre together with vitamins and minerals. Super convenient, you can put some in a small container for your sports bag for any match or event and then you have an instant quick release energy snack.

Sweet Potatoes

Sweet potatoes are a fantastic addition to a carb-loading diet, especially in the build up to a long race or event. An excellent source of slow release carbs, they are also high in the electrolyte potassium, which can help ward of muscle cramps during intense exercise or workouts.

Tender stem Broccoli

One of broccoli’s biggest advantages is its high nutrient content. It’s loaded with a wide array of vitamins and minerals. It is an excellent source of vitamin K, calcium, phosphorus and zinc, all of which are vital in maintaining strong and healthy bones. It is also rich in a compound called sulforaphane, which research has shown can aid recovery of cartridge, so as part of a recovery meal, broccoli is an excellent choice.

Bananas

Bananas have been long thought of as a perfect food for exercise and rightly so. Bananas are higher in energy than other fruits, but the calories come mainly from carbohydrate, which makes them brilliant for refueling before, during or after a workout. If your making a smoothie, make sure you scrape the inside of the peel, as this is the most nutrient rich part of a banana. Any athlete should always have some bananas in the house.

Salmon

A really good option when considering your post recovery meal, as it is an excellent source of protein. Protein is essential for repairing and rebuilding muscle, particularly after an intense session. Salmon is also rich in Omega-3 fatty acids, which are essential for maintaining joint health and aiding recovery. So versatile and quick to cook, Salmon is a must have option.

Blueberries

Blueberries are rightly considered to be a super food. An excellent source of natural sugars, they are an essential for any smoothie or breakfast, particularly as they are easily broken down and digested by your body. Blueberries are particularly rich in polyphenols, which studies have shown can reduce inflammation and oxidative stress, which the body experiences in rigorous exercise.

Beetroot

There is considerable evidence that Beetroot can significantly benefit exercise performance, particularly by enhancing endurance. Beetroots are packed with nitrates, which are converted into nitric oxide in the body, which then dilates blood vessels, leading to improving blood flow and delivery of oxygen to the working muscles. Beetroot shots are available in most shops and are a convenient option but make sure you take one 2-3 hours before exercise, for optimal results.

Exercise is an essential part of staying fit and healthy and by incorporating these foods into your exercise plan, you will not only boost your performance but equally importantly, recover quicker and improve your chances of limiting injuries. The key is to look ahead to your exercise week and plan your diet around it. Look at pre and post exercise, write down your meal plan and ensure that you have these foods available to you. A little bit of planning can make all of the difference to your week!