7 Veggies and Fruits for Better Performance

by | Sep 9, 2022

Do you love “hacks” when it comes to fitness and health? I know I do!

Well, these veggies and fruits below can help power up your workouts and recovery in a big way …

And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light!

7 Veggies and Fruits 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.

Pretty great list, right? Food is fuel!

Next time you plan or prep your meals, think about adding a few of them to your daily intake.

REFERENCES:

Insider’s Viewpoint: Optimize Athletic Performance with Fruits & Veggies

www.healthline.com/nutrition/foods-high-in-vitamin-k

Insider’s Viewpoint: Optimize Athletic Performance with Fruits & Veggies

Did you know that September is National Fruits & Veggies Month?

Everyone knows how healthy veggies and fruits are for us. That’s indisputable. But, what we are starting to understand and appreciate is just how good they can make us feel! Close to 9 in 10 Americans still do not get enough!

That’s why I have partnered with PBH to celebrate National Fruits & Veggies Month by sharing some resources here as well as all month long via social media.

Celebrating the importance of produce in our lives is a no-brainer. But, many of us need help actually making it happen.

Think of how many times you eat per day. What if you worked veggies and fruits in just 1-2 of those times? Note how awesome you feel! And, repeat.

Find what works for you and create your fruits and veggies habits. Everyone is different and what works for you may not work for your parents, best friend, coworker, or neighbor. So, the first step is trial and error to figure out what ways are good for you. Then, keep up the good work!

There’s no right or wrong way to Have A Plant®! Fresh is great, for sure, but, it’s not the only way to score some fruit and veggie credit!

Interested in Nutrition Coaching and Counseling?

We will contact you to schedule a strategy session to learn more about you, your goals and to be sure we are a good fit to work together. Then we’ll help you take immediate action to start seeing positive results.

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