# Fitness Foods: 10 Foods to Boost Your Sports Performance

 

Eating the right foods is important for your body's energy and nutrient needs when you exercise. It's not enough to just eat vegetables, you need to choose the right foods that will improve your exercise performance. Here are 10 foods you can eat before, during and after exercise.

## Breakfast

Breakfast is the first and most important meal of the day for a healthy diet. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes and heart disease. Breakfast helps replenish your blood sugar, which you need to power your muscles and brain.

Choose foods that contain carbohydrates, protein and healthy fats for your breakfast. For example, oatmeal, milk, eggs, cheese, nuts and fruit provide both satiety and energy.

## Dried fruits

Rich in natural sugars, dried fruits (such as apricots, raisins and mangoes) are a concentrated source of carbohydrates, providing energy. They also contain nutrients such as fibre, vitamins and minerals.

Dried fruits can be used as an alternative to energy gels. Try eating one or two servings before a race and two to three servings for every hour of running (one serving is about three dried figs).

## Broccoli (and other green vegetables)

With free-radical-busting antioxidants, digestion-promoting fibre, vitamin and mineral army, broccoli, kale, spinach and green cabbage are among the most nutritious foods. They also contain folate, which is thought to be good for heart health and for women who want to conceive.

Green vegetables are also rich in calcium and support bone health. Low calcium levels make you more susceptible to stress fractures, especially if you do endurance sports. So make sure you get enough calcium in your diet - the NHS recommends 700 mg per day for adults.

## Milk

With hydrating water, muscle-healing protein, refuelling sugar and bone-healthy calcium, milk is a great choice if you are increasing your activity levels. A warm glass before bedtime can also help you sleep - thanks to its slow-digesting casein and its ability to support sleep-inducing melatonin.

Chocolate milk is an old favourite for endurance athletes. It may sound unhealthy, but it works because it contains the two essential ingredients you need after a workout: carbs to give you energy and protein to repair muscles. A homemade fruit milkshake or fruit smoothie does the trick too.