5 foods that… boost energy and endurance

Watercress

Low in calories, but don’t under-estimate its energy-giving power. Noted for being a great source of B vitamins, it helps to convert fat, protein and carbohydrate into energy. Good source of Vitamin C, too.

Banana

Available, portable and provides the perfect spectrum of energy-giving nutrition. The banana’s protein is
largely in the form of the amino acid tryptophan, which converts to mood-lifting serotonin.

Coconut

Although coconuts are high in saturated fat, about half of this is in the form of medium-chain triglycerides or MCTs. These fatty acids are used as an immediate energy source, rather than being stored in the body as body fat.

• Caramelised Pears with Coconut and Vanilla Rice
• Why are coconuts good for you and how do they help your sports performance?

Almonds

Protein-rich almonds can do wonders for boosting flagging energy levels in between meals or pre-workout. Accompany with fruit such as a banana or apple.

• 15-minute recipe: Stir-fried curly kale, almonds, chorizo and poached egg
• 70 minute recipe: spiced orange and almond cake

Wholegrain rice

One of the ultimate carbohydrate-rich energy foods, wholegrain rice is also richer in B vitamins than white rice, and comes lower down on the glycaemic index, so a steadier release of energy-giving carbohydrates and more sustained energy.

220 Triathlon Team Journalists, reviewers, coaches and athletes

About

The 220 Triathlon team is made up of vastly experienced athletes, sports journalists, kit reviewers and coaches. In short, what we don't know about multisport frankly isn't worth knowing! Saying that, we love expanding our sporting knowledge and increasing our expertise in this phenomenal sport.