Avocados
The cholesterol-lowering monounsaturated fat in these fruits can help keep your body strong and free of pain. Researchers found that women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. This problem is related to extreme low-fat diets, which weaken muscles and joints. A few pieces of avocado a day are a great way to boost fat for women athletes.
Bananas
Due to bananas’ high potassium content, peeling one is an efficient solution to that stitch in your side. While a lack of sodium is the main problem behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid assimilation. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many 29 grams of carbohydrates.
Berries
Researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a little blueberries, raspberries, or blackberries are an excellent source of these powerful nutrients, which defend muscles from free radical damage that might be caused by exercise.
Carrots
Carrots have complex carbohydrates that provide energy to muscles and potassium to manage blood pressure and muscle contractions.
Whole Grain Cereal
The healthiest brands of cereals contain endurance-boosting complex carbohydrates and muscle-building protein. For about one hour before a workout, fuel up with a 200-calorie snack: whole-grain cereal with 4 ounces of fat-free milk. When you consume something before exercising, you have more energy, so you can work out harder and longer.
