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.
Beetroot juice is rich in nitrates, substances that appear to improve endurance capacity by boosting blood flow and improving exercise economy.
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.
When cooked it turns purple, revealing powerful antioxidants called anthocyanins that can reduce inflammation and muscle damage.
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.