These foods are at the top of our list in terms of health and nutrition and are essential for athletes of all levels. They are loaded with nutrients, vitamins, and minerals that promote muscle growth and recovery, as well as cardiovascular endurance, and they reduce inflammation, allowing our bodies to heal quickly and get back in the gym, all while reducing body fat.
Staying hydrated is paramount to reaching your fitness goals, and one of the easiest ways to progress to better health.
Green tea is high in antioxidants, boosting your immune system, and includes EGCG, which lowers the stress hormone cortisol.
Extra-virgin olive oil is high in antioxidants and good fats, controlling LDL while boosting HDL, good v bad cholesterol.
Lean meats, including chicken, turkey, and lean beef, fatty fish, such as salmon, which is high in omega-3s, which increases circulation and manages inflammation, and fermented soy, like tempeh, the process of which produces natural antibiotics.
While the yolks do include cholesterol, they also include choline, which is essential for cardiovascular and brain function.
BEANS and LENTILS
Both are high in fiber, essential minerals, and antioxidants, with lentils containing less sulfur, and therefore less bloating.
Cruciferous vegetables, such as broccoli, cauliflower, cabbage, bok choy, and Brussels sprouts, are all high in vitamins, minerals, and fiber, and promote your immune system, bone health, helps you feel fuller for more time, and helps clear estrogen from the cells, good for both males and females. Tomatoes are high in vitamin C, lutein, and lycopene, which helps form collagen, relieves oxidative stress and contains a strong antioxidant. Spinach is low in calories and high in nutrients, including vitamin K.
Mushrooms are high in fiber and trace minerals, boost your immune system, and remain an underrated delicacy.
Avocados contain monounsaturated fat, which lowers cholesterol and helps burn fat, in addition to being high in potassium.
CITRUS FRUITS and BERRIES
Citrus fruits are high in vitamin C, which produces collagen, strengthening connective tissue, and are loaded with hundreds of cancer-fighting phytochemicals. Berries are high in fiber and antioxidants, increase brain function, and contain important acids.
SWEET POTATOES and QUINOA
Sweet potatoes are high in carbohydrates and essential vitamins, while quinoa is high in protein and is gluten-free.
NUTS and SEEDS
Including coconuts, these contain monounsaturated fats, which reduce cholesterol and increase fat burn, are high in omega-3s, increasing circulation while reducing inflammation, are high in fiber, and are a good source of l-arginine, improving circulation.