The 10 best fitness foods

• Pasta

  A great source of complex carbohydrates, which steps up the amount of stored energy (glycogen) in the muscles, boosting your energy for a good workout.

  Choose wholewheat pasta and serve with a portion of protein, such as chicken or fish, and some greens rather than a rich, creamy sauce.

• Leafy green vegetables

  A rich source of vitamin C, which is important for boosting immunity.  Intense exercise puts the body under stress, which can threaten the immune system, and this is why vitamin C is valuable to athletes.

  A single portion (85g) of cooked broccoli will give you the recommended daily allowance on its own. Eat some leafy green veg every day if you can.

• Beans

  They release energy slowly, helping you to keep exercising for longer. Because they’re rich in protein, they also keep you feeling fuller for longer than many other foods.

  Beans are rich in the amino acid lysine, which is important for bone and muscle health. Try to include them in your diet three or four times a week.

• Bananas

  A great source of slow-release energy and are rich in potassium, which is important for nerve and muscle function. We don’t naturally store potassium in our bodies for any length of time, so an intense workout can leave you depleted of potassium.

  Bananas are rich in magnesium, too, which helps the body generate new cells and encourages the muscles to contract efficiently. A banana is a great pre-exercise snack.

• Oats

  Another source of slow-release energy and are also good for regulating cholesterol levels.

  They’re also particularly rich in beta-glucan, a fibre that helps slow digestion and keep blood-sugar levels steady. A bowl of porridge makes a good pre- or post-exercise snack.

• Apples and grapes

  They are both rich in the antioxidant quercetin, which increases the oxygen supply to the lungs, helping you to exercise more intensely and for longer. They make great pre-exercise snacks.

• Milk

  A source of carbohydrate as well as protein, so it’s a great drink to enjoy after a workout, either on its own or as a smoothie to boost the fibre and vitamin C content.

  Choose naturally sweet fruits such as berries, peaches, bananas or nectarines – or experiment with a combination of fruits.

• Trail mix

  A mix of dried fruit, nuts and seeds, makes a great pre or post-exercise snack. It’s high in natural sugars from the fruit for an energy boost, and the nuts and seeds contain phosphorus and zinc.

  Phosphorus is important for muscle growth and zinc promotes muscle repair. A handful or two is enough.

• Oily fish

  Fish such as sardines, salmon, tuna and mackerel are rich in vitamin D, which helps the body absorb calcium, which is important for bone strength and muscle efficiency.

• Eggs

  A very healthy source of protein, which is important for muscle function.

  Adding a poached or scrambled egg to your breakfast will give you a quick protein boost before your workout.

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