Cruciferous Vegetables

Dark, leafy greens, including spinach, kale, broccoli, cauliflower, brussel sprouts, and more, are rich in antioxidants, vitamins and minerals, which can help boost your athletic abilities. They also feature vitamins A, K and B6, calcium, and iron,   altogether protect the body against inflammation. Particularly, kale contains two power antioxidants: carotenoids and flavonoids, and fiber, which helps lower cholesterol.

Sweet Potatoes

Sweet potatoes contain high level of antioxidants vitamins A and C, both help remove free radicals from your body as well as lower blood pressure, which is important for athletes’ heart health when they play sports. They’re high in vitamin, mineral, potassium, iron, and manganese that athletes need for healthy muscles.


Nuts contain high level of protein and healthy fats, which are suitable for athletes’ diets since they help level out their blood sugar and sustain the carbs over a longer period of time, instead of burning them off right away. They are also plant-based protein that don’t upset your stomach. They are rich in anti-inflammatory nutrients, fiber, and antioxidants such as vitamin E, which make them great for bone health. They also lower the bad cholesterol – good for heart health. All of these things are needed by every athlete.


Milk is a great post-workout drink for muscle recovery since it is loaded with carbs and protein. Especially the caffeine found in chocolate milk dilates the blood vessels, helping athletes to relax after a workout. When carbs and protein are consumed together, muscle tissues repair even more quickly than they do as consumed separately.

Hydrating Foods

Hydrating foods such as radishes, watermelon, spinach, celery, bell peppers, and oranges are just some of the refreshing foods that you can eat to replenish your lost fluids. If you are tired of drinking enough water, choose these snacks to feel refreshed after exercising.