5 top foods for sportsperson to perform at their peak

Athletes need right foods to able to perform to their best. Without it, there will be decreases in endurance, strength and overall performance. To ge most out of training efforts diet should be a top priority for the athletes.


The nitrate content in beetroot helps to dilate blood vessels i.e. expands them which help deliver more glucose, oxygen, salts and amino acids at the same time removing lactic acid build up and greater volume of CO2. It helps tp reduce exercise exhaustion and increases oxygen saturation. For best results eat beetroot 3 hours before the practice. You can have it in the form of Halwa, Chips, Baked, Cooked or Juice.

Sweet Potato

Post training, potatoes (normal) help recharge muscle glycogen levels. If you are in a hurry then have sweet potato. Sweet potato too recharge muscle glycogen levels but at a quicker speed. Sweet potato is not very popular among athletes because of its blend taste. But remember athletes have to taste buds. You have to eat for performance. Sweet potato also provides with Vitamin A which help boost lung’s capacity and strengthens the immune system. Have it as soup, stuffed paratha and Halwa.


Rajma when combines with rice provides an athlete a full amino acid profile. The building blocks of protein are amino acids, and rajma aids in muscle synthesis. it also help manage sugar levels in the body which help athletes in better concentration as sugar levels won’t fluctuate erratically. Rajma chat is an excellent healthy snaking option. Boiled rajma atleast for 15 mins to avoid gas formation.


Channa is an excellent protein source. One can eat either of black or white channa. Chickpeas have the potential to help athletes grow red blood cells more efficiently with a very high folic acid content. Eating chickpeas on a regular basis helps with rapid healing and recovery. include Channa masala as an snack in your diet.


Along with a powerful mineral called selenium, which is a primary antioxidant, Egg has a vitamin B complex. Consume cooked eggs only as raw eggs disrupts the digestion of Vitamin B complex and decreases protein synthesis in the body. Add 3-6 eggs to your diet.

No one food can make you a super athlete but its the structured planning of identifying right foods, to be taken at right time and in right quantity that’s have a longer lasting impact. To get a customized sports nutrition plan for yourself contact us at +91-9743430000.

Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.

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