Dried fruits (such as apricots, raisins, and mango) are high in natural sugars and provide a concentrated source of carbohydrates, making them a great energy booster. With every mouthful, you'll get a boost of fiber, potassium, phytonutrients, vitamins, and minerals.

Dried fruit was named one of the "Top 6 Foods for Post-Workout Recovery" in an article published by U.S. News & World Report. The carbohydrate and protein combination is equally as beneficial post-workout as it is for pre-workout fueling, according to author Brendan Brazier, especially for replenishing blood glucose levels that are depleted during exercise. He says, “A 4-to-1 carb-to-protein snack speeds the uptake of glycogen back into your muscles and initiates muscle building. Look for foods with the majority of carbohydrates and a small amount of protein. I usually grab a handful of almonds and dried fruit, like raisins, to replenish muscle glycogen immediately post-workout. I then wait at least 20 minutes before consuming my high-protein meal".

Broccoli, along with kale, spinach, and green cabbage are some of the most nutrient-dense foods you'll find at the grocery, with free-radical-busting antioxidants, and digestion-promoting fiber, and a whole army of vitamins and minerals. Broccoli's phenolic compounds have been related to a lower risk of a variety of diseases, including Type 2 diabetes, asthma, heart disease, and cancer. They're also high in folate (a natural-occurring folic acid), which is known to be beneficial to heart health and women hoping to conceive.

Plant-based foods like broccoli and kale provide a healthy amount of bone-building calcium and can be a good substitute for dairy products. Low calcium levels increase your risk of stress fractures, especially if you engage in endurance sports, so make sure you get enough calcium in your diet – the NHS recommends 700mg for people per day.

Sweet potatoes are a healthier option than regular potatoes since they include disease-fighting beta-carotene, iron, fiber, and vitamin C. They may be mashed, baked, or made into pâté.

Vitamin A, potassium, riboflavin, copper, pantothenic acid, and folic acid are all found in sweet potatoes. All of these things help in energy replenishment and muscular growth. Sweet potatoes include copper, which can help maintain healthy muscle tissue and replenish energy levels, so eating them after a workout is perfect. Vitamin C is also found in sweet potatoes, which aids to prevent muscle catabolism (the breakdown of muscle tissue). Before a long race, such as a half-marathon, sweet potatoes are a wonderful supplement to a carb diet. They're also abundant in potassium, an electrolyte that can aid prevent muscle cramping during exercise.

Tomatoes are high in vitamin C and also contain lycopene, a strong antioxidant that gives the fruit an attractive letterbox-red color. Lycopene has been in the headlines for a few years as a potent vitamin that can help men avoid prostate cancer. Tomatoes have been related to natural weight loss hormones in the body, such as leptin, a kind of protein that helps control metabolic rate and appetite.

According to one research, tomato juice may be more effective than energy drinks in helping the body's recovery after exercise. Over the course of two months, a variety of health organizations in Greece tested 15 athletes, looking at vital signs before, during, and after exercise. After exercise, nine of the athletes drank tomato juice, while the other six had their regular fizzy energy drink. People who drank tomato juice said that they recovered faster from strenuous exercise and their glucose levels returned to normal faster.

Bananas are easy to digest and can help reduce sugar absorption in circulation, making them an ideal pre-workout snack. Don't throw out the peel because Taiwanese nutritionists discovered that it contains not only more potassium but also mood-boosting serotonin and eye-protecting lutein. In a smoothie, use the whole banana, skin and all.

Bananas are nutrient-dense and high in water and carbohydrates, all of which have been demonstrated to help in workout performance and recovery. Bananas have a slightly greater energy content than other fruits, but the calories are mostly carbohydrate-based, making them ideal for replenishing before, during, or after a workout. They're also high in potassium, which can help prevent muscular cramps when exercising. Eating a banana 30–60 minutes before a workout may be the most beneficial way to enhance performance. Meanwhile, combining 1–2 bananas with other carbohydrate sources might help you recover after an exercise or during a longer one.

Brazil nuts are one of the few good sources of selenium, a mineral and micronutrient that helps maintain a strong immune system and can protect against heart disease and cancer. Brazil nuts are nutritional powerhouses, providing healthy fats, antioxidants, vitamins, and minerals. Nuts include heart-healthy 'good' fats that help lower harmful cholesterol levels, but if you eat too much, they may be rich in calories.

Because upping your exercise and activity levels might make you hungry, it's critical to pick snack foods that are high in nutrients while also satisfying hunger cravings. Nuts are a great way to avoid the 4 p.m. snack attack since they fill you up faster than other snack foods.

Blueberries were labeled as a "superfood" a few years ago due to their high content of free-radical-fighting antioxidants. Free radicals are supposed to move through your body, causing cellular damage, disease, and premature aging signs. Berries have fewer calories than most other fruits.

Blueberries are nutrient-dense superfruits that stimulate muscular building. They have a lot of antioxidants in them, which help you grow muscle mass. "Blueberries, raspberries, strawberries and blackberries have all been shown to have considerably higher antioxidant content when compared to more commonly eaten apples and bananas", Alex Neilan, dietician said.

Fresh fruit, like dried fruit, is beneficial to eat before, during, and after exercise because it includes high-GI carbohydrate-packed carbohydrates that supply energy to muscles quickly. When whizzed up into a post-workout smoothie to replenish your muscles' glycogen (energy) stores, frozen blueberries are a great option!

Protein is the best choice for a post-workout meal. Protein is the nutrient to eat after an exercise since it rebuilds and repairs muscles. Salmon is one of the greatest protein sources you can add to your bodybuilding diet if you want to add some variety to your protein intake.

Salmon takes the prize when it comes to being a great all-around muscle-building meal. Salmon is high in omega-3, which helps decrease inflammation and promote muscle recovery. It is also a high-quality protein source that provides all of the essential amino acids your body requires. Salmon is also high in potassium, which helps to reduce muscular cramps during exercise. Salmon also contains important nutrients including selenium, vitamin D, vitamin B12, niacin, and vitamin D. The list of health advantages connected with salmon goes on and on, including lowering cholesterol and improving memory.

Cocoa is very healthy, including high levels of magnesium, antioxidants, and amino acids. You need to get as close to the whole bean as possible to obtain the maximum effect. The ideal form of cocoa is nibs or powder, which may be put on yogurt, fruit, or cereal.

Chocolate, both eaten or drank stirred into milk, has a reputation for helping recovery after a strenuous workout. Cocoa is high in antioxidants and epicatechin, a substance that is known to help widen blood vessels and enhance blood flow, both of which are vital for health and recovery. If you're craving something sweet, go for dark chocolate instead of cake or other high-calorie foods. You'll get all of the nutritional benefits of cocoa with less added sugar. The higher the cocoa content, the better; search for bars with a cocoa content of 70% or more.

Milk provides the ideal nutritional balance to support muscle development and replenish depleted glycogen reserves during strenuous exercise. Because of its slow-digesting casein proteins and capacity to boost sleep-inducing serotonin and melatonin, a warm glass before bedtime may also help you drift off and get the rest you need.

When it comes to nutrition for exercise, studies recommend increasing muscle protein, restoring glycogen (a glucose storage form), hydration, soreness management, and getting enough calories. And milk fulfills all of these requirements. Chocolate milk has long been a go-to beverage for endurance athletes. It may seem unhealthy, but it works because it combines two necessary nutrients after a workout: carbohydrates for energy and protein for muscle repair. A homemade fruit milkshake or smoothie can do the same job.