Best Fitness Foods For Good Health

Best Fitness Foods For Good Health

Dried fruit

High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them agreat energy booster. You'll also get a dose of fibre, potassium, phytonutrients, vitamins and minerals with every mouthful.

Fitness benefits:

If you can't stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high 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 serving is roughly three dried figs). As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!

Broccoli

With free-radical-busting antioxidants, digestion-promoting fibre, plus a whole army of vitamins and minerals, broccoli along with kale, spinach and green cabbage are some of the most nutrient-dense foods you'll find in the supermarket. They are also a great source of folate (a natural-occuring folic acid), which is thought to be good 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 dose and can be a good alternative to dairy products. Low calcium levels make you more vulnerable to stress fractures, particularly if you do endurance sports, so make sure you get enough calcium in your diet - the NHS recommends 700mg for adults a day.

Sweet potatoes

Mash, bake or make into pâté - sweet potatoes are ultra versatile and are a healthier choice than regular potatoes, with disease-fighting beta-carotene, iron, fibre and vitamin C.

Fitness benefits:

Sweet potatoes are a good addition to a carb-loading diet before a long race, such as a half marathon. They are also high in the electrolyte potassium, which can help ward off muscle cramping during exercise.

Nuts

Nuts are a must for any guy struggling to put on muscle weight. 1 ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you need without having them pad your waistline. Nuts are also extremely portable, making them the perfect thing to snack on during the day if you need to increase your calorie intake.

Peanut Butter

Healthy fats and protein provide sustained energy and protein to boost muscle performance. Add PB to a post-workout smoothie, or make a batch of energy bars to tuck in your gym bag.

Oatmeal

Not only does oatmeal make a delicious breakfast, but the soluble fiber promotes heart health and controls dips in blood sugar. A small bowl with fresh fruit makes a terrific pre-workout meal.

Greek Yogurt

The strained Greek-style yogurt contains more protein and less lactose than unstrained yogurt, making it a tasty choice for exercise enthusiasts. Top with granola for a healthy snack or as part of a meal.