Complex Carbohydrates (Energy & Endurance)
– Oats – Brown rice / quinoa / bulgur – Whole-grain pasta or bread – Sweet potatoes – Bananas, apples, berries – Beans & lentils
High-Quality Protein (Muscle building & repair)
– Chicken, turkey – Eggs – Salmon, tuna, other fatty fish – Greek yogurt & cottage cheese – Tofu / tempeh – Whey or plant-based protein
Healthy Fats (Endurance, hormones, joint health)
– Avocado – Olive oil & nuts – Almonds, walnuts, peanut butter – Flaxseed / chia seeds – Fatty fish (omega-3)
Hydration & Electrolytes
– Water (primary) – Coconut water – Electrolyte drinks / sports drinks for long workouts – Fruits like watermelon & oranges
Anti-Inflammatory Foods (Recovery & reduced soreness)
– Turmeric & ginger – Berries (blueberries, cherries) – Green leafy vegetables – Green tea – Dark chocolate (70%+)
Pre-Workout Snack Ideas
– Banana + peanut butter – Oatmeal with berries – Greek yogurt + honey – Whole-grain toast + egg
Post-Workout Recovery Foods
– Protein smoothie (banana + whey + milk) – Grilled chicken + rice + vegetables – Tuna sandwich on whole wheat – Chocolate milk (quick carb-protein combo)