29 foods that boost performance
1. VIRGIN OLIVE OIL
Use this in place of standard vegetable oils— high in inflammatoryomega-6 and which slow recovery of muscles andjoints. Virgin olive ellis also rich in iron.
02. SWEET POTATO
Has low 131 for balanced energy levers. Studies have also shown that it raises
vitamin A in our blood. It also helps in stabilising blood-sugar levels.
03. PURPLE SPROUTING
Delivers calcium, which isvital for muscle growth. Also a great source of carotene and carotenoids, which aid in post-workout recovery.
04. Jasmine Tea
Source of phytonutrients and caffeine, it ups metabolic rate and boosts lean body mass, It has a milder flavour than standard green tea. It also promotes weight loss.
05. WHEY PROTEIN
Triggers muscle protein synthesis, so it is gre at f or su p porting recovery and growth. Otherbenefits include stress busting, better memory and fighting body fat.
06. FRESH SALMON
Itis a great source of protein and is rich in anti-inflammatorytattyacidsthat helpyour muscles bounce back. Itfacilitates absorption otsugarthus lowering blood sugar levels.
07. RIPE COCONUT
The fats in coconut—called MTCs—are burned like carbohydrates butare more dense in energy, makingthis a greatfuel source forboth your trainingand recovery. Ideal for fuel-injecting shakes.
08. CHICKEN BREASTS
The ultra-versatile lean protein staple provides the building blocks of muscle repair. It is also loaded with vitamin A and phosphorus.
09. BLACK GRAPES
Loaded with compounds to support the immune system. They contain reseveratrol, which protects artery walls. There is a compound called saponins that bind with cholesterol and prevent them from getting absorbed.
10. EGG
It gives you a complete protein fix and is rich in monounsaturated fats and fat-soluble vitamins. It is also an excelFent source of amino acids and helps promote healthy hair because of its high content of sodium.
11. RYE BREAD
Its low GI, with more soluble fibre, helps in lowering cholesterol, and it has more protein than a standard brown loaf, it is also a great hunger suppressant and is packed with minerals and vitamins.
12. ORANGE
An easy-peel, easy-carry. on-the-go quick-fuel carb-source. with added antioxidants to speed you recovery after a workout. It is loaded with vitamin C. which means that it helps
in weight control as well.
13.WHITE BASMATI RICE
Its lowerGl rating than short grain rice helps bypass the energy slump. It also contains ample vitamins and minreals, fibre and essential fatty acids.
14. YOGHURT
A yoghurt is a great fast’ food with the rightfat, protein and carb balance. It is also a rich source of minerals and vitamins.
15. TINNED SALMON
Tinned salmon is a good respite from the old favourite, tinned tuna, whioh delivers
lots of high-quality protein and recovery- boosting fatty acids. It is low on calories and high on omega-3 and is also loaded with B6 and 812 vitamins.
16. WATER
Hydration is essential for performance and post exercise recovery. So. water helps in washing out extra sodium and helps in hydrating cells when body is overexerted.
17. QATCAKES
Slow-burn carts to top-up energy and aid the recovery of muscle energy stores. They are a good source of Vitamin E, zinc and iron.
18. BANANAS
Bananas are full of potassium, which is lost in sweat, and vital for muscle contraction. They are also a powerhouse of iron and ..other minerals.
19. RED AND GREEN PEPPERS
Versatile and high in vitamin C, peppers aid muscle and tissue growth. Peppers are loaded with phytochemicals that have exceptional antioxidant activity.
20. WALNUT OIL
High in inflammation- lowering mono and polyunsaturated fats, walnuts support those hard working joints through the toughest of workouts. Excellent source of antioxidants.
21. YAM
Rich in vitamin C, B6 and potassium to support muscle function, it is a great source of fibre. ft is packed with complex carbs that lower the rate at which sugar is released and absorbed in the bloodstream.
22. COFFEE
Caffeome boosts performance by stimulatingtbe nervous system according to research in the Journal of Applied Physiology.
23. MANGO
Despite being a messy fruit, it is a high carb fruit, great for restoring muscle glycogen levels.
24. RED ONIONS
Onions are high in quercetin, a flavonoid antioxidant that fights the damaging free radicals produced by intensive training.
25 ROLLED OATS
Slow-burn carbs, great for refuelling muscles. Also a great source of fibre. Oats also help in preventing heart diseases and controlling blood presuure.
26. LEAN LAMB MEAT
Great lean protein source for muscle recovery and growth, with the added bonus of that performance boosting holy grail, creatine.
27. BABY SPINACH
Packed with recovery-boosting antioxidants, it has iron and a gamut of min4ra]s that help in speedy recovery of muscles.
28. GOLDEN LINSEEDS
Enhances your nutrient intake to boost your overall health, enery levels, performance and recovery. It also helps in cutting fat.
29. ALMOND BUTTER