5 foods that… help you exercise for longer

Prawns

Prawns are a great source of beta-alanine, an amino acid that assists in buffering hydrogen ions that build up during intense bouts of exercise.

Recipe: Malaysian prawn laksa

Beetroot

Beetroot juice is rich in nitrates, substances that appear to improve endurance capacity by boosting blood flow and improving exercise economy.

5min recipe: Beetroot salad

Turkey

Turkey is not only a great source of protein to eat before and after exercise, but also – like prawns – it happens to be another rich source of beta-alanine.

Food wars: chicken vs. turkey

Black rice

When cooked it turns purple, revealing powerful antioxidants called anthocyanins that can reduce inflammation and muscle damage.

Brazil nuts

Intense training can suppress the appetite, which means small, high-nutrient, calorie-dense snacks become a vital part of the athlete’s diet. Brazil nuts are rich in selenium, which helps speed up recovery, ready
for the next long session.

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.