Opt for complex carbohydrates like whole grains (brown rice, quinoa, whole wheat pasta), oats, and sweet potatoes. These provide sustained energy for training and competition.
Lean Proteins
Include lean protein sources such as chicken, turkey, fish, lean beef, tofu, legumes, and low-fat dairy to support muscle development and repair.
Healthy Fats
Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil.
Fruits and Vegetables
Aim for a variety of colorful fruits and vegetables to get essential vitamins, minerals, and antioxidants.
Protein Shakes
Consider protein shakes or smoothies with whey protein, fruits, and vegetables as a convenient post-workout snack to help with muscle recovery.
Low-Fat Dairy
Dairy products like yogurt and milk provide a good balance of carbohydrates and protein.
Hydration
Stay well-hydrated by drinking plenty of water throughout the day.
Pre-Workout Snacks
Have a balanced snack before exercise, such as a banana with peanut butter, a whole-grain granola bar etc.
Post-Workout Meals
After workouts or competitions, consume a balanced meal with protein, carbohydrates, and vegetables.