🍌 7 Fruits & Veggies for Athletic Performance 💪
Green Peas. Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.
Oranges. When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system.
Another vitamin C superpower: helping you absorb iron from plant-based foods, especially important for female athletes.
Beets. Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts.
Tart cherries. These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice.
Spinach. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are one of the best sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health).
Bananas. This fruit is a portable and easy-to-digest carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure.
Sweet potatoes. There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fiber. They also contain manganese, which can help your cells produce energy.
Food is fuel!
Next time you plan or prep your meals, think about adding a few of them to your daily intake.
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Jack
REFERENCES: https://fruitsandveggies.org/stories/insiders-viewpoint-optimize-athletic-performance-with-fruits-veggies/
www.healthline.com/nutrition/foods-high-in-vitamin-k
