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.