1. Oats
Oats can be so much more than just porridge. Add them to flapjacks and breads, blitz into a flour for pancakes or use them as an alternative to breadcrumbs for chicken and fish. Oats will release their energy gradually during the day and keep you fuller for longer.¹

2. Eggs
Boiled, scrambled, poached or baked, eggs are so versatile they can be eaten anytime of the day. They contain certain amino acids that our bodies cannot make themselves and these form the building blocks for our cells, tissues, hormones and muscles. Eggs are also high in protein, which is essential for growth and repair.²

3. Greek Yogurt
Make sure to get ‘strained Greek’ yogurt, anything else is just an imitation and full of added sugar. Greek yogurt has almost half the sugar and double the protein content than regular yogurt, which will help with muscle repair and recovery.

4. Nuts
With so many types out there, you’ll never tire of snacking on nuts. A handful (15g) between meals will keep you going as they are full of good fats to boost your energy levels. They are also packed full of vitamins and minerals for healthy skin, hair and nails.

5. Berries
Blueberries, raspberries, blackberries, strawberries – all are a great source of antioxidants, which can help to reduce inflammation after exercise or training³. This can help reduce muscle soreness and speed up the recovery process.

6. Sweet Potatoes
The lesser-known cousin of the regular potato, the sweet potato releases its energy more gradually and so will help keep you fuller for longer. Try them mashed, baked or chopped into wedges and sprinkled with paprika.

7. Fish
Like it or loathe it, fish is a great source of fatty acids, especially oily fish like salmon or mackerel. Fatty acids are essential for optimal mental functioning, which will help you concentrate and stay focused. They will also help prevent heart attacks, stroke and reduce blood pressure.⁴

PS: Want a way to eat Greek Yogurt, Berries, Nuts and Oats all at once?! Check out our new Yogurt and Topping Container

References:

1. Rebello et al., 2013. Jour Amer Coll Nutr 32(4).
2. Chong et al., 2010. Brit Jour Nutr 104(28-39).
3. Guoyao W 2009. Amino Acids 37(1).
4. Kris-Etherton et al., 2002. Circulation 106(2).