Athletic performance can be elevated by ensuring the body is fueled with the right nutrients. In this guide, 25 foods will be explored to assist athletes in reaching their peak potential.
Maintaining good health relies heavily on a nutritious, well-balanced diet. For athletes, diet plays an even more crucial role in optimizing performance. The nutrients obtained from food support the body by promoting muscle growth and development, enhancing blood circulation and recovery, and fortifying heart health.
Here we explore 25 foods you should consider rotating into your diet to help improve your performance, promote recovery, and keep you on top of your game.
25 Foods that boost athletic performance
If you’re looking to level up, here are our top 25 foods you should add to your meal plan for a better athletic performance
1. Wild salmon (or other omega-3-rich fish)
Fatty fish like wild salmon, mackerel, herring, sardines, and trout deliver omega-3 fatty acids, offering exceptional health benefits. They actively combat inflammation and support cardiovascular health, helping to prevent heart-related diseases and improve overall wellness. Studies indicate that enhancing dietary omega-3 intake can help reduce inflammation and neutralize free radicals, thereby alleviating symptoms and slowing the progression of certain conditions like heart disease and rheumatoid arthritis. Additionally, research highlights that a 12-week omega-3 supplementation significantly boosted the fitness levels of amateur endurance runners.
2. Chicken
Protein is essential for any athlete’s diet due to its key role in building and repairing body tissue. Protein contains the “building blocks of life,” or amino acids, which the body uses to build and repair muscle and bone, to produce hormones, and can be used for energy.
Chicken is a great example of a complete protein that contains all of the essential amino acids. It’s also low in sugar and fat, making it a lean and healthy choice for athletes looking to top up their protein intake. Chicken breast is lowest in fat, but remember to remove the skin for the best nutrition.
3. Leafy, green vegetables
Green, leafy vegetables such as spinach, kale, Swiss chard, and Brussels sprouts are nutrient-dense and play a vital role in supporting various aspects of health, including boosting immunity, enhancing circulation, stabilizing mood, and increasing energy levels. These greens are rich in essential nutrients, such as:
- Potassium: Supports the maintenance of muscle mass and helps regulate electrolyte balance.
- Magnesium: Integral to energy metabolism and ensuring normal muscle function.
- Nitrates: Promote healthy blood flow, improve skeletal muscle function, and assist in metabolic processes.
- Vitamins A, C, E, and K: These powerful antioxidants protect against cellular damage caused by free radicals, helping prevent disease. Vitamin K also plays a key role in blood clotting.
- Iron: Crucial for muscle function, oxygen transport, and sustaining energy levels.
Adding these vegetables into meals not only helps maintain overall health but also benefits athletic performance by boosting energy reserves, improving recovery, and maintaining optimal muscle function. Adding them to smoothies, salads, stir-fries, or soups can make it easier to enjoy their health benefits regularly.
4. Bananas
Bananas are potassium superheroes and hold the reigning title as one of the most popular pre-workout snacks. They’re highly nutritious, easily digestible, and can reduce muscle cramps. Resistant starch resists digestion and actively supports various health benefits. It balances the gut microbiome, enhances glycaemic control, and aids in managing body weight effectively.
5. Almonds
Nuts, including almonds, pack a powerful nutritional punch with their antioxidants, vitamins, minerals, and protein. Almonds actively support muscle recovery, aid in muscle repair, and strengthen the immune system. Enjoy a handful of almonds in post-workout snacks or mix them into a bowl of breakfast muesli or granola. Combine almonds with pecans, walnuts, pistachios, cacao nibs, or raisins to create a performance-boosting trail mix that fuels your body and enhances energy levels.
6. Sweet potatoes
For many athletes, sweet potatoes are considered an essential dietary staple—and with good reason. These nutrient-dense root vegetables provide an abundance of vitamins, minerals, antioxidants, and fiber. Their low glycaemic index ensures a slow, sustained release of energy, rather than a rapid blood sugar spike, making them an ideal carbohydrate source, particularly for endurance athletes who require a steady energy supply during prolonged activities.
Sweet potatoes are also an excellent source of magnesium and potassium, which are vital for maintaining a healthy heart, supporting muscle function, and regulating electrolyte balance. Moreover, they contribute to recovery by replenishing glycogen stores and promoting hydration, essential for athletes after strenuous exercise.
Adding sweet potatoes into your diet can be as simple as roasting them as a side dish, mashing them into a creamy base, or slicing them into chips for a nutrient-packed snack. They not only fuel performance but also offer versatility and flavor to meals, enhancing both health and enjoyment.
7. Mixed berries
Mixed berries are an athlete’s best friend. They not only taste great but they’re low in sugar compared to other fruits and they are packed to the brim with nutrients, fiber, and antioxidants. Frozen mixed berries are perfect because they not only keep longer but are usually frozen just after being harvested, so all the good stuff has been locked in.
Many berries, including strawberries, blackberries, and blueberries, have high antioxidant levels, keep you hydrated, and provide a steady release of energy. While cherries are really good for inflammation. Try adding a handful of mixed berries to your porridge or adding frozen berries to a homemade smoothie.
8. Eggs
Eggs are widely regarded as an excellent source of nutrition, offering good fats, protein, calcium, and vitamins D and B. They can be incorporated into any meal or enjoyed individually as a snack. The egg yolks are particularly notable for containing vitamins B6, B9, and B12, which are essential for supporting the healthy formation of red blood cells—critical for ensuring optimal athletic performance.
Additionally, eggs are among the few food sources naturally rich in vitamin D, a nutrient pivotal for the development and maintenance of strong bones and teeth. Higher levels of circulating vitamin D have been linked to reduced occurrences of injuries and illnesses in athletes, highlighting its importance in promoting resilience and overall health.
Eggs can be included in a variety of dishes, such as omelets, salads, or baked goods, providing both nutritional benefits and culinary versatility. Their role in enhancing recovery and supporting peak physical condition makes them a valuable addition to an athlete’s diet.
9. Avocados
The popularity of avocados has increased exponentially over the last couple of decades and have become a nutritious staple in many homes. They are nutrient-dense, and a small study involving 45 people found that eating an avocado every day increased blood levels of lutein, a potent carotenoid important for the nervous system and visual-motor performance.
Avocados are a versatile ingredient that can be enjoyed on toast for breakfast, as a guacamole dip, or stuffed with a chicken or bean salad, making them the perfect food for any athlete.
10. Whole-grain pasta
If you’re looking for a nutrient-dense, fiber-rich source of wholegrains then whole-grain pasta, bread, and rice are a healthier alternative to white versions. Many athletes choose pasta as their choice of carbs when building up to intense workouts, but white pasta can rapidly spike your blood sugar levels. Whereas, wholegrain pasta releases a steady source of energy, supporting your muscles during longer periods of exercise. Wholegrain pasta is also a great source of fiber which is good for your digestion.
11. Kefir
Kefir, a fermented dairy drink, stands out as a remarkable addition to an athlete’s diet. Its richness in probiotics promotes gut health by fostering a balanced microbiome, ensuring optimal nutrient absorption, and bolstering immunity. For athletes, this can result in enhanced digestion, reducing the likelihood of gastrointestinal discomfort during training or competition. Moreover, kefir is a valuable source of protein, which assists in muscle repair and recovery, making it especially beneficial after intense physical activity.
In addition to protein and probiotics, kefir contains calcium and vitamin D, nutrients essential for maintaining strong bones and minimizing the risk of injuries or fractures—a critical aspect for sustaining athletic performance. Its B vitamins contribute to energy production, boosting endurance during prolonged activities. Furthermore, the anti-inflammatory properties of kefir aid in reducing inflammation and accelerating recovery after strenuous exercise. This versatile drink can be enjoyed on its own or incorporated into smoothies and post-workout shakes, making it an ideal choice for athletes aiming to maximize their performance and recovery. Let me know if you’d like any further enhancements!
A study published in 2021 found that a 28-day program supplementing 20 g/day of Kefir in 16 participants aged 20 to 30 years increased the exercise time to exhaustion compared to before taking Kefir and a placebo group. Kefir also lowered the production of lactic acid, the culprit for muscle cramps following exercise, and improved exercise recovery time.
12. Lean red meat
Iron plays a crucial role in growth and development while driving the production of hemoglobin. This protein in red blood cells transports oxygen throughout the body. Maintaining optimal hemoglobin levels ensures your body receives the energy required during exercise. An optimal amount of hemoglobin is critical to ensure your body is getting the energy it needs during exercise.
Lean red meat like beef and lamb are good sources of haem iron which your body needs for oxygen transport and energy metabolism during periods of exercise. Non-haem iron sources are available in foods such as green leafy vegetables but this iron isn’t metabolized as efficiently as haem iron by the body. Vegetarian and vegan athletes may need to consider supplementing their iron intake.
Without an adequate iron level, athletes risk a reduction in exercise output, performance, and capacity as well as an iron deficiency which could lead to anemia.
13. Prunes
Prunes, which are dried plums, are celebrated for their impressive nutritional profile and health benefits. They are rich in fiber, antioxidants, vitamins, and minerals, making them a valuable addition to a balanced diet. The fiber content in prunes supports digestive health by promoting regular bowel movements and alleviating constipation. Additionally, their antioxidants help protect cells from damage caused by free radicals, contributing to overall well-being.
Prunes are also a good source of potassium, which plays a key role in maintaining heart health, muscle function, and electrolyte balance. Their vitamin K content supports bone health, while their natural sugars provide a quick energy boost, making them a convenient snack for athletes and active individuals. Whether enjoyed on their own, added to baked goods, or incorporated into smoothies, prunes offer both flavor and nutrition.
14. Apple cider vinegar
Apple cider vinegar actively delays muscle fatigue linked to endurance exercise, as research demonstrates. It supports athletes by enhancing stamina and promoting sustained physical performance. Research also shows that apple cider vinegar may help to control blood glucose levels after eating a carbohydrate-containing meal. Just make sure to dilute it before consuming it as apple cider vinegar is super acidic and could do some damage to your teeth.
15. Chia seeds
Chia seeds are small seeds from the Salvia hispanica plant, a member of the mint family that’s native to Central America. They are reported to have numerous health benefits, including:
- reducing inflammation
- supporting digestive health
- lowering blood pressure
- reducing cholesterol levels
Just two tablespoons of chia seeds contain one-third of the recommended daily fiber intake and are also an excellent source of omega-3 fatty acids.
16. Protein Powder
You’re best off with around .75 grams of protein per pound of body weight, according to a massive 2017 review of the research. That amount of protein also improves your health, helps you recover more quickly, and possibly speeds your metabolism to shed more fat, studies suggest. You can—and probably should—get much of your protein from lean meats like chicken breast, but realistically, .75 grams per pound of your body weight is a lot of protein (almost 100 grams for a 130-pound woman and 135 grams for a 180-pound man). Enter protein powder. It’s cheaper and more convenient. Need a good option? Try our three favorites.
17. Dark Berries
We can’t put it better than this study did: “An overwhelming body of research has now firmly established that the dietary intake of berries has a positive and profound impact on human health, performance, and disease.”Berries actively boost brain health with their anthocyanins. Drinking a blueberry smoothie promotes quicker recovery, as research demonstrates. Try topping your yogurt with some blueberries or throwing raspberries into your oatmeal. This helps for a better athletic performance.
18. Garlic
Odds are good that heart disease is what’ll kill you. Which is exactly why you need garlic. A huge body of research suggests that garlic can improve cholesterol ratios and reduce triglycerides, blood pressure, and arterial stiffness. It’s also been shown to boost immunity and reduce the length of illness. And a healthy heart and body is key to keeping you in the outdoors. Raw chopped or crushed garlic contains the most beneficial compounds. Buy prechopped garlic and save the time and mess of peeling.
- Lentils:
A powerhouse of protein, fiber, iron, and folate, lentils play a key role in supporting digestive health, improving bowel regularity, and aiding weight management. Their iron content helps with oxygen transport, boosting energy, while folate contributes to heart health by maintaining proper circulation and cellular repair. Lentils are a versatile food, fitting perfectly into soups, salads, and stews.
20. Turmeric:
Known for its active ingredient curcumin, turmeric offers powerful antioxidant and anti-inflammatory benefits. It can ease joint discomfort, enhance cognitive function, and potentially reduce the risk of chronic conditions like arthritis and heart disease. Turmeric can be added to teas, smoothies, or used as a seasoning in savory dishes.
21. Tomatoes
Rich in vitamins A and C, potassium, and the antioxidant lycopene, tomatoes support heart health by reducing oxidative stress. They also contribute to vibrant skin and may lower the risk of certain cancers. Tomatoes can be enjoyed raw, cooked in sauces, or blended into juices.
22. Walnuts
Packed with omega-3 fatty acids, protein, and antioxidants, walnuts help protect heart health, improve brain function, and reduce inflammation throughout the body. You can add them to trail mixes, toss them into salads, or simply enjoy them as a standalone snack for a convenient and nutritious option.
23. Bell Peppers
Loaded with vitamins A and C, potassium, and antioxidants, bell peppers promote eye health, enhance immune function, and support clear skin. Their crunch and sweetness make them a great addition to stir-fries, salads, or roasted dishes.
24. Oranges
Renowned for their high vitamin C and antioxidant content, oranges strengthen the immune system, improve skin health, and may protect against chronic illnesses like heart disease. Freshly sliced or juiced, oranges are both refreshing and nutritious.
25. Pumpkin Seeds
For a better athletic performance, pumpkin seeds, a source of protein, fiber, magnesium, and zinc, pumpkin seeds promote heart health, aid sleep regulation through magnesium’s calming effect, and support prostate health. Roast them for a tasty snack, mix them into granola, or sprinkle them onto salads for added crunch and nutrition.
Let’s recap
Athletes rely heavily on a well-balanced diet to enhance their overall health and maximize their athletic performance. Their food choices directly impact energy levels, muscle growth and repair, iron status, and recovery. By consuming nutrient-rich foods that fuel their bodies effectively, athletes boost their metabolism, achieve peak performance, and recover faster, ensuring they perform at their best in every endeavor. The right foods, rich in key nutrients, play a critical role in enhancing energy metabolism, maintaining optimal iron levels, supporting muscle growth and repair, and aiding recovery. By prioritizing proper nutrition, athletes can unlock their full potential, feel their best, and perform at their peak, ultimately achieving their goals.
