A healthy athlete can be a fitter athlete. Remember to

LegumesSometimes referred to as “the poor man’s meat,” legumes are an excellent source of soluble fiber, which is important for keeping an athlete’s blood sugar and energy levels stable. As far as plant foods go, most legumes are relatively high in protein and are a good source of slowly assimilated complex carbohydrates. This is great for providing a more stable and longer lasting supply of energy to working muscles.

Legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads. Some of the more common legumes found in the U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Legumes can be purchased dry, canned, and sometimes frozen.SalmonOne of the best sources of omega-3 fatty acids, salmon is a great way to add more protein to your diet. Omega-3 essential fatty acids are important building blocks of cell membranes and, like protein, may help athletes recover from strenuous exercise. Omega-3 fatty acids are also a great addition to anyone’s fat-loss plan.

Adding a variety of different nuts to your diet can provide nutrients, such as vitamins, minerals, fiber, and essential fatty acids.

NutsNuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Although nuts are considered a fatty food, the fat in them may be beneficial. Some healthful choices for the athlete include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. Be careful not to go overboard with your nut consumption. Eating too many nuts could lead to an increase in body fatness. A good guideline may be to eat one or two handfuls per day.