Ajit Karn
What are the top 10 foods for fitness?
1. Cow’s milk
With hydrating water, muscle-healing protein, refueling sugar, and bone-healthy calcium, milk is an excellent choice for those who are increasing their level of physical activity. Thanks to its slow-digesting casein and ability to support sleep-inducing melatonin, a glass of tepid milk before bedtime may also help you fade off and get the rest you need.
Fitness benefits
Chocolate milk has always been an endurance athlete favorite. It may sound deleterious, but it contains the two essential constituents you need after a workout: carbohydrates for energy and protein for muscle repair. A fruit beverage or fruit smoothie prepared at home will also suffice.
Recipes to try
Super berry smoothie
Cranberry and raspberry smoothie
Avocado and strawberry smoothie
2. Dried fruit
Dried fruits (such as apricots, raisins, and mango) provide a concentrated source of carbohydrates, which makes them an excellent source of energy. Every bite will also provide you with dietary fiber, vitamins, and minerals, including potassium.
Fitness benefits
If you can’t tolerate energy gels, dried fruit is a wonderful natural alternative because it is rich in carbohydrates that provide energy. Aim for one to two servings prior to a race and two to three servings per hour of running. (one serving is roughly three dried figs).
As with all consumables, competitors should experiment with dehydrated fruit during training and not on the day of the competition.
Recipes to try
Dried fruit energy nuggets
Choc orange energy boosters
Energy balls
3. Broccoli (and other green veg)
Broccoli, kale, spinach, and green cabbage are among the most nutrient-dense foods you’ll discover. They contain antioxidants that combat free radicals, fiber that aids in digestion, and an army of vitamins and minerals. They are also an excellent source of folate, which is believed to be beneficial for cardiac health and for women who are trying to conceive.
Fitness benefits
When it comes to bone-building calcium, plant-based foods like broccoli and kale are a healthful alternative to dairy products. Low calcium levels make you more susceptible to stress fractures, especially if you participate in endurance athletics; therefore, make sure you consume enough calcium – the NHS recommends 700mg per day for adults.
Recipes to try
Ginger, sesame, chilli prawn & broccoli stir-fry
Chicken, kale & mushroom pot pie
Creamy garlic & lemon spinach salmon
4. Sweet potatoes
Sweet potatoes are versatile, provide disease-fighting beta-carotene, iron, fiber, and vitamin C, and count as one of your daily five servings. They may be pureed, baked, or prepared as paté.
Fitness benefits
Sweet potatoes are an excellent supplement to a carb-loading diet, particularly before a half marathon. In addition, they are rich in the electrolyte potassium, which can help prevent cramping during exercise.
Recipes to try
Sweet potato & peanut curry
Crispy cod wedges with sweet potato wedges
5. Bananas
Bananas are the ideal fitness food because they are small, portable, easy to digest, and loaded with nutrients. Don’t discard the skin so quickly, however, as Taiwanese dietitians discovered that it contains not only more potassium, but also mood-boosting serotonin and eye-protecting lutein. Try the entire banana, including the rind, in a smoothie.
Fitness benefits
Bananas contain slightly more energy than other fruits, but the majority of their calories come from carbohydrates, making them ideal for refueling before, during, and after exercise. In addition, they are loaded with potassium, which may prevent muscle spasms during exercise.
Recipes to try
Mango & banana smoothie
Malt loaf with banana & honey
Peanut butter & banana on toast
6. Tomatoes
In addition to being rich in vitamin C, tomatoes also contain a potent antioxidant called lycopene, which gives the fruit its beautiful letterbox-red hue. For a number of years, lycopene has been in the news as a possible nutrient for preventing prostate cancer in males.
Fitness benefits
Tomatoes may aid in weight loss: the fruit has been linked to hormones in the body that aid in weight management, such as leptin, which regulates metabolic rate and appetite.
Recipes to try
Tomato & marscarpone risotto
Tomato penne with avocado
Tomato & spinach kitchari
7. Brazil nuts
All nuts are rich in vitamins, minerals, and fiber, but Brazil nuts are one of the few excellent sources of selenium, a mineral and micronutrient that helps maintain a healthy immune system and may protect against cardiovascular disease and cancer. The heart-healthy lipids in nuts may help regulate cholesterol levels, but moderation is advised: nuts can be high in calories if consumed in excess.
Fitness benefits
Increasing your exercise and activity levels can make you ravenous, so it is essential to select snack foods that are nutrient-dense and satisfy your appetite. Nuts are an excellent choice to stave off the 4 p.m. munchies because they are significantly more filling than other nibble foods.
Recipes to try
Brazil nut banana bread
Brazil nut burritos
8. Blueberries
A few years ago, blueberries attained “superfood” status due to their high concentration of free radical-neutralizing antioxidants. Free radicals are believed to damage cells, cause disease, and accelerate aging by traveling throughout the body. Typically, berries contain fewer calories than other fruits.
Fitness benefits
Fresh fruit, like preserved fruit, is beneficial to consume during and after exercise because it contains natural carbohydrates, which provide energy to muscles as quickly as possible. When blended into a smoothie to replenish the glycogen (energy) stores in your muscles, frozen blueberries (which are often much cheaper than raw) are fantastic.
Recipes to try
Cinnamon porridge with banana & berries
Banana & blueberry muffins
Apple & blueberry bircher
9. Salmon
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 loss.
Fitness benefits
Choose protein for your post-workout meal. As protein rebuilds and repairs muscles, it is the best nutrient to consume after exercise. Salmon is an excellent source of protein, as are eggs and lean proteins.
Recipes to try
Creamy salmon, leek & potato bake
Pasta with salmon & peas
Teriyaki salmon
10. Cocoa
Cocoa contains magnesium, antioxidants, and amino acids in abundance. It may enhance vascular function, reduce exercise-induced oxidative stress, and alter lipid and carbohydrate utilization during exercise, according to studies. To obtain the maximum benefits, one must consume as much of the whole bean as feasible. Cocoa granules or cocoa powder are optimal; sprinkle them on yogurt, fruit, or granola.
Fitness benefits
One of the advantages of engaging in regular physical activity is that it enables you to indulge in more delectable foods. If you’re seeking a dose, choose dark chocolate (at least 70% cocoa solids) over other calorie-laden options.
Recipes to try
Cocoa & cherry oat bake
Chocolate & chia pudding
Gluten-free brownies
