The 9 Best Foods for Athletes

Quinoa

Quinoa might technically be a sprouted seed, but it’s often grouped with whole grains—and for good reason. It packs a serious nutritional punch with about 8 grams of protein per cup, nearly double that of most grains. Even better, it’s one of the few plant-based foods that delivers all nine essential amino acids your body needs to build lean muscle and recover efficiently after tough workouts.

Beyond protein, quinoa is rich in complex carbohydrates and fiber, making it a powerhouse for sustained energy. It’s also incredibly versatile: enjoy it warm with cinnamon and fruit for breakfast, toss it into salads, or use it as a nutrient-dense swap for rice or pasta.

Berries

Strenuous workouts generate oxidative stress in the body—basically, a surge of free radicals that can damage cells and slow recovery. That’s where antioxidants come in. Vitamins A, C, and E are key players in neutralizing this stress, and berries are one of the most powerful (and delicious) ways to get them.

The deeper the color, the better. Think blueberries, blackberries, raspberries—these vibrant fruits are loaded with protective phytochemicals that support muscle recovery, reduce inflammation, and may even help maintain strength as you age.

Enjoy them in smoothies, stirred into oatmeal, or straight out of the bowl. And don’t just stick to one type—eating a variety of fruits in different colors ensures you’re getting a broad spectrum of antioxidants and nutrients your body needs to perform at its best.

For more ways to fuel your body naturally, (click here)

Salmon

Oily fish, like salmon, mackerel, and trout, are good sources of lean protein and omega-3 fatty acids, which help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease. Wild salmon generally contains fewer cancer-causing chemical contaminants than the farmed variety, but it can be expensive or hard to find at your grocery store; if that’s the case, consider using canned wild salmon in chowders, salmon burgers, salads, or pastas. Most experts agree that eating seafood twice a week (or about 8 ounces total) is a good amount to reap its anti-inflammatory benefits. And stick to the fish instead of pills: A 2013 study (albeit, a controversial one) found that too much fish oil in a man’s diet may raise his risk for prostate cancer, though the actual cause may be rancid oil.

Beans and Legumes

For vegetarian athletes (or those who just want to go meatless once and a while), plant-based sources of protein are a must. These include soybeans (and tofu), lentils, peas, and all varieties of beans—black, pinto, white, kidney, you name it. “Most people don’t eat enough of these or they say they don’t like them,” says Lewin. “But really, you can do so much with them: add them into salads, make a three-bean chili, eat hummus… you don’t have to just eat them straight out of a can every day.”

Beans may not be the protein powerhouse that steak or poultry is—a cup of black beans has about 114 calories and 7 grams of protein, versus 168 calories and 33 grams of protein for 4 ounces of skinless chicken breast. But unlike animal protein, beans have no saturated fat and are also a good source of fiber, which can help keep you feeling fuller for longer. As a result, the fiber in beans can help with weight loss.  For more information on how to start your day right to lose bodyfat: (click here).

Pasta

Protein plays a key role in muscle repair and growth, but when it comes to fueling performance, carbohydrates are still the MVP. Carbs are your body’s preferred energy source—especially during intense training or competition. While fat and protein can also be used for energy, the body has to work harder to convert them into usable fuel, which can slow you down when you need to be at your peak.

So, what kinds of carbs should you focus on? Most days, go for complex, whole-food sources like oats, quinoa, sweet potatoes, brown rice, and whole-grain breads or pastas. These give you steady energy and essential fiber without the crash.

But before a big event? That’s the time to ease up on fiber and go for simpler, easily digestible carbs—think plain pasta with marinara, white rice, or sourdough toast with a little honey. Too much fiber right before a race or competition can lead to unwanted GI distress, which no one wants mid-run or mid-game.

The bottom line: timing and quality matter. Eat smart, fuel well, and your performance will reflect it.

Looking for more personalized strategies to fuel your workouts? Schedule your Introductory Session today!

Bananas

Bananas are one of the most underrated performance foods out there. At around 100 calories each, they deliver fast, easy-to-digest natural sugars for quick energy—plus a healthy dose of electrolytes to keep your muscles firing.

While they might not come in flashy packaging like bars or gels, bananas are a powerful, all-natural alternative that gets the job done—without the additives. They’re especially great for post-workout recovery, thanks to their potassium content. One medium banana packs about 422 mg of potassium, a key mineral that helps regulate fluid balance and prevents cramping.

Since you lose potassium through sweat, replenishing it quickly after a workout or competition can make a big difference in how you feel and recover.

Bananas are also a great way to top off your glycogen stores before a run.  (Click here) for more running tips and strategies.

Cruciferous Veggies

When it comes to veggies, they’re all good—but some are true nutritional overachievers. Enter the cruciferous crew: broccoli, cauliflower, Brussels sprouts, kale, and their dark leafy cousins. These powerhouse plants are loaded with antioxidants, fiber, and essential nutrients that support everything from better recovery to a stronger immune system.

What sets them apart? Cruciferous vegetables are especially rich in compounds that help your body detox more efficiently, fight inflammation, and even support hormone balance—key for athletes and active individuals alike. They also promote gut health, which plays a huge role in overall performance and health.

The rule of thumb? Go for a rainbow on your plate, but remember—darker usually means more nutrient-dense. And don’t underestimate the pale underdog: cauliflower is packed with vitamin C and delivers many of the same protective benefits as its green-hued counterparts.

It’s amazing how food can make such a difference in your health and performance!

Nuts and Nut Butter

Because they’re a natural combination of protein and healthy fats, nuts (and nut products) are a staple in many athletes’ diets. They’re also easy to digest, says Pluhar, and can help balance your blood sugar when paired with carbs. “If you were to eat a bagel all by itself, it would turn to sugar pretty quickly and you’d use up all of that energy right away,” says Pluhar. “But if you put some peanut butter or almond butter on that bagel, the protein and fat can help sustain those carbs over a longer period of time, in a non-invasive way that doesn’t upset your stomach.”

Chocolate Milk

Contrary to popular belief, you don’t need massive amounts of protein after a workout. “What you really need for recovery is simple carbs with a little bit of protein—about a four or five to one ratio,” says Lewin. You could find that in some store-bought drinks, she says, or you could mix up a glass of low-fat chocolate milk and get the same benefits. Plus, the caffeine in chocolate dilates and relaxes blood vessels, helping oxygen-rich blood reach your muscles more quickly and easily. Lewin’s other favorite recovery drink? Tart cherry juice, which has been shown to help prevent inflammation and reduce muscle soreness.