FRUITS AND VEGETABLES

FOR
ATHLETES
Fruits and vegetables come in a variety of colours, each of
which is produced by specific phytonutrients. Phytonutrients
are essential for athletes of all levels. They provide a variety
of nutrients that are important for athletes in energy
production, muscle recovery, and overall health.

PRE-TRAINING CONSUMPTION

POTATO
Potato can be filling for athletes. It is good for athletes
who participate in marathon, cycling or events that
needed extra energy for a long period of time.
BEETROOT
Beetroot consumption may enhance running
and cycling performance, as well as increase
stamina, enhance oxygen utilisation, and
improve total exercise performance.

CARROT
Promotes healthy vision for athletes especially
sports require a sharp eyesight such as
shooting, archery and dart.
EGGPLANT
incredibly versatile and can be easily
incorporated into athlete’s diet. It can be baked,
roasted, grilled and enjoyed with a drizzle of olive
oil and a quick dash of seasoning.

DAILY CONSUMPTION

MUSHROOM
Brain health is important for sports because it helps in
decision making and the outcome of the game. Therefore,
eating mushroom reduces mild cognitive impairment
(MCI)
STRAWBERRY
Regularly eating them may also protect your
heart by helping your blood vessels work better
and lowering your blood pressure. It aids
athletes in improving their cardiovascular
fitness.

ORANGE SPINACH
Heart disease can be threatening for athletes. Oxidative damages can be menacing for
Therefore, athletes need to consume Vitamin C athletes. In order to lessen it, spinach can act as
in oranges or citrus to prevent from it antioxidant to eliminate them from the body.

POST TRAINING CONSUMPTION

CAULIFLOWER ONION
Diet friendly and can be easily added to athlete’s Boosting bone health and eventually
nutrition plan that wants to lose weight. It also helps support strong bones.
reduce inflammation so the athletes can easily It also improves overall bone density for
recover from injury athletes.

GREEN PEAS BLUEBERRIES

High in protein which helps athletes to recover faster Blueberry consumption may reduce muscle
from their training or injury. It also can be filling to damage occurs at the molecular level, thereby
provide energy for them during competitions minimizing muscle soreness and improving
muscle recovery.