Improve your game with these 7 further performance foods

When you’re an athlete, it’s important you fuel up to perform at your best. The foods you need to eat more of are all easily available and can have a huge impact on your energy levels and focus.

Milk

The combination of carbs and protein in milk makes it the perfect recovery drink and aids muscle repair more effectively than consuming carbs or protein separately. Make it chocolate milk, and the caffeine will help you relax, too!

Sweet potatoes

Consuming these vitamin-packed tubers can lower blood pressure and keep your heart healthy. Vitamins A and C plus minerals like iron and copper keep muscles healthy and ready to perform.

Whey protein

Packed with protein and amino acids, whey protein helps build healthy muscle. It’s also fat-free and has zero cholesterol, making it ideal for athletes.

Rehydrating snacks

If you’re cutting back on single-use plastics or want to get hydrated in a tastier way, make sure you have access to snacks like radishes, watermelon and oranges during your netball training drills. Just grab a handful of dates or peppers when you’ve finished a drill like sportplan.net/drills/Netball/Getting-free/Triangle-for-Getting-Free-TBN0058.jsp, and you’re good to go.

Oatmeal

Before you even head to the gym for your netball training drills or spin session, you need to fuel up with a big bowl of porridge. Use steel-cut oats to reduce the risk of an insulin spike and enjoy the feeling of being fuller – and more power-packed – for longer. Oats are heart-healthy and a delicious and nutritious way to achieve your target weight using energy-packed carbs.
Cherries
These delicious fruits are every runner’s friend. Rich in antioxidants, they’ll prevent muscle pain, reduce inflammation and lower muscle damage – and they’re delicious, too.

Monounsaturated oils

Healthy fats like olive, linseed and coconut oils are anti-inflammatory and can also contain omega 3s that lower blood pressure. Coconut oil also contains medium-chain triglycerides that can help with endurance and boost your metabolism.

If you want to improve your sporting performance, you need to start eating a diet rich in vitamins, protein and fibre to keep you well-fuelled, whatever sport you enjoy. Enjoying these foods will give you the energy boost you need when you are active and the right recovery to rebuild your muscles for next time!