Staying active is an important piece of the health and wellness puzzle. However, if you are looking to get the most out of your training, then you want to ensure that you are taking in the right types of food. These top ten foods will help support your health, energy levels and recovery from training. The next time you are at the grocery store, make sure some of these foods make it into the cart.


  • Rich in disease-preventing phytochemicals and antioxidants
  • May reduce chronic inflammation
  • Great source of fiber for digestive health

2. Tart Cherries

  • Contains compounds called anthocyanin that fight inflammation
  • Rich in vitamin A and C
  • Natural source of sleep-promoting melatonin

3. Beans & Lentils

  • Fantastic source of plant-based protein
  • Source of prebiotics for our digestive system
  • Packed with cholesterol lowering soluble fiber

4. Beets & Beetroot Juice

  • Natural source of blood pressure lowering dietary nitrates
  • High in betalains which appears to be an anti-cancer and anti-inflammatory compound
  • Supports mental health and the production of red blood cells by being rich in folate

5. Pasture Raised Eggs

  • Excellent source of brain boosting choline and omega-3 fats
  • Contains the antioxidants Lutein and Zeaxanthine which promote eye health
  • Loaded with high quality protein to aid in reducing hunger

6. Cruciferous Vegetables

  • (broccoli, cauliflower, cabbage, kale, Brussel sprouts, greens, radishes, kohlrabi, etc.)
  • Contains anti-cancer compound sulforaphane
  • Good source of potassium and calcium
  • Excellent source of vitamin K for bone health and proper blot clotting

7. Fish & Seafood

  • (salmon, shrimp, tuna, trout, crab, oysters, Pollock, perch, cod, scallops, etc.)
  • Source of omega-3 fats (EPA & DHA)
  • Promotes brain and heart health
  • Superb source of B12

8. Kefir (drinkable yogurt)

  • Provides a broad range of probiotic bacteria
  • Great source of vitamin D, potassium and calcium
  • Contains whey and casein protein to enhance muscle recovery

9. Ancient Grains

  • (millet, buckwheat, black rice, amaranth, farro, bulgur, quinoa, chia, kamut, teff, barley, spelt)
  • Source of plant based calcium
  • Contains disease fighting fiber and antioxidants
  • Supplies the body with a broad range of B vitamins to support metabolism and nervous system function

10. Greek Yogurt

  • Provides double the protein compared to regular yogurt
  • Lower in carbohydrates, aiding in blood sugar control
  • Natural source of calcium, potassium and sodium to aid in preventing muscle cramps



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USDA Food Composition Databases

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