15 Foods to boost athletic performance

A healthy, balanced diet is everything when it comes to maintaining good health. And diet is even more important for athletes, particularly when it comes to performance. The foods you eat provide your body with the nutrients it needs to boost performance by increasing muscle growth and mass, improving blood flow and recovery, and strengthening heart health.

Here we explore 15 foods you should consider rotating into your diet to help improve your performance, promote recovery, and keep you on top of your game.

If you’re looking to level up, here are our top 15 foods you should add to your meal plan.

1. Leafy, green vegetables

Green, leafy vegetables like spinach, kale, swiss chard, and brussel sprouts are packed with nutrients that are important for various aspects of health including immunity, circulation, mood, and energy. Some of the nutrients that leafy greens contain include:

• Vitamins A, C, E, and K: These vitamins have antioxidant properties that fight free radicals known to cause cellular damage and disease. Vitamin K is also crucial for blood clotting.
• Iron: Important for muscle function, oxygen transport, and energy.¹
• Potassium: Involved in maintaining muscle mass² and electrolyte balance.
• Magnesium: Important for energy metabolism and normal muscle function.³
• Nitrates: Important for normal blood flow, skeletal muscle function, and metabolism.⁴

2. Wild salmon (or other omega-3-rich fish)

Fatty fish like wild salmon, mackerel, herring, sardines, and trout are rich in omega-3 fatty acids which are renowned for their health benefits, including anti-inflammatory effects and preventing cardiovascular disease.

Research shows that increasing omega-3s in your diet can combat inflammation and free radicals, reducing the symptoms and development of certain diseases, including heart disease and rheumatoid arthritis.⁵ Further studies have shown that a 12-week supplementation of omega-3 fatty acids positively improved the fitness of amateur endurance runners.⁶

3. 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.

4. Almonds

Nuts, like almonds, are nutrient powerhouses that are packed with antioxidants, vitamins, minerals, and macronutrients like protein. Almonds can help improve muscle recovery, muscle repair, and strengthen your immune system.

Try adding a handful of almonds to your post-workout snack or adding them to a bowl of breakfast muesli or granola. You could even make your own performance-boosting trail mix with other nuts like pecans, walnuts, pistachios, and cacao nibs or raisins.

5. 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.⁷ If you’re looking to decrease your sugar intake, opt for green bananas which contain less sugar than yellow bananas and are packed with resistant starch.

Resistant starch is resistant to digestion and has been linked to numerous health benefits, including balancing the gut microbiome, improving glycaemic control, and body weight control.⁸

6. Eggs

Eggs deliver a lot of bang for your buck. They are a nutritious source of good fats, protein, calcium, vitamins D & B and are a great add-on to any meal or solo as a snack. Egg yolks contain vitamins B6, B9, and B12,⁹ all of which are essential for the normal formation of healthy, red blood cells which are crucial for optimal athletic performance.

Eggs are also one of the few vitamin D-rich food sources,¹⁰ a nutrient that is important for the development and maintenance of healthy bones and teeth. A high level of circulating vitamin D is associated with fewer injuries and illnesses among athletes.¹¹

7. Sweet potatoes

Sweet potatoes are a staple for most athletes – and with good reason. Sweet potatoes deliver a huge number of vitamins, minerals, antioxidants, and fiber. They also boast a low glycaemic index which means they release energy slowly over time rather than a quick spike in your blood sugar, making them an excellent carbohydrate source for athletes – especially endurance athletes who need a steady energy supply.

Sweet potatoes are also a rich supply of magnesium and potassium which not only support the health of your heart but also keep your muscles working and keep your electrolytes balanced.

8. 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.

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,¹² a potent carotenoid important for the nervous system and visual-motor performance.¹³

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 is a slightly acidic, fermented dairy product that contains the health-promoting probiotic, Lactobacillus. It’s packed with protein, nutrients, and good bacteria to help keep your gut in good shape, but Kefir may also have further benefits for athletes.

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.¹⁴

12. Lean red meat

Iron is an essential mineral needed for growth and development, but it is also vital for the production of hemoglobin, the protein in red blood cells responsible for transporting oxygen around the body.¹⁵ 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, yes prunes, are surprisingly great for athletic performance. These little dried plums support the health of your heart, bones, and gut. They also pack a good punch of energy so are also great for a pre-workout snack.

14. Apple cider vinegar

Apple cider vinegar has been shown to delay muscle fatigue that’s associated with endurance exercise.¹⁶ Research also shows that apple cider vinegar may help to control blood glucose levels after eating a carbohydrate-containing meal.¹⁷ 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.

A well-balanced diet is important for so many aspects of human health, but for athletes in particular, what you eat directly impacts how you perform. And what you fill your plate with is critical. Choose foods that set you up to perform at your best with key nutrients that support energy metabolism, iron status, muscle growth and repair, and recovery. When you get your nutrition right, you’ll feel your best, perform your best, and ultimately achieve your best.