7 green foods that are good for exercisers

Choosing the right green foods to add to your daily menu will help you fully replenish the necessary nutrients and bring more optimal training efficiency.

When learning about exercise nutrition, you will often see phrases like “green leafy vegetables” or more specifically, green foods. These are the collective terms for dark green fruits and vegetables.

These green foods are rich in nutrients, especially with a high content of essential nutrients, for exercisers to maintain their health and ability to exercise.

However, not everyone knows which green leafy vegetables or fruits are best to add to the daily diet. Please refer to the following 10 green foods to ensure training nutrition!

Benefits of green food for exercisers

As you know, green food brings a lot of benefits to our health. If you want to enhance the nutrition of your diet, you cannot ignore the great benefits of this food group.

  • Green foods help replenish important nutrients in the body, increase energy for exercise and improve the immune system effectively.
  • Supports the removal of toxins such as heavy metals from the body from foods such as broccoli, spinach, etc.
  • Green foods also contain important antioxidants, vitamins and minerals like calcium, magnesium, potassium and vitamins B, C, E, K and omega-3 fatty acids. These nutrients help support muscle tissue growth and rapid recovery
  • Green foods often contain less sugar and calories, composed mainly of fiber and water, so they are extremely suitable for those who practice.
  • Green foods promote cell metabolism, while supporting better digestion and easy absorption of many other nutrients.
  • These vegetables, tubers and fruits also have the ability to improve the health of skin, hair, nails, even breathing. Eating a lot will contribute to lower blood pressure and cholesterol in the body
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Supplementing with green foods will help maintain overall health and support more effective training by providing enough essential nutrients.


Green foods have a lot of benefits in exercise

Good green food for exercisers

1. Artichoke

Cotton artichoke is one of the green foods that contain the highest levels of essential antioxidants for those who have to exercise regularly. Not only does it support digestion and immunity, but artichokes are also good for bone and joint health.

Calories consumed: 20 calories per 100g serving of artichokes

Food suggestions: Artichoke soup with chicken stew

2. Asparagus

Asparagus is extremely rich in vitamins E, K and B9. This food is also rich in antioxidants that effectively reduce inflammation after a workout. In addition to improving mood and digestive system, they also have many positive effects for people who exercise to lose weight.

Amount of calories consumed: 25 calories per 100g serving of asparagus

Food suggestions: Brown rice served with fried asparagus chicken breast with honey lemon sauce

asparagus and chicken breast

Brown rice, asparagus and chicken breast are the perfect main meal for athletes to supplement nutrition in a comprehensive way.

3. Avocado

Avocado is a green food that provides fiber and protein, is rich in good fats and 20 other vitamins and minerals. These nutrients are all very useful for bodybuilders to gain muscle.

Amount of calories consumed: 170 calories per 100g serving of butter

Food suggestions: Whole grain bread with avocado and tuna

4. Broccoli

Broccoli is rich in vitamins A, C, B6, B9 and potassium. This green food provides mainly fiber, protein and other essential nutrients, helping you to regenerate energy and effectively support muscles.

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Amount of calories consumed: 35 calories per 100g serving of broccoli

Food suggestions: Stir-fried broccoli with garlic

Stir-fried broccoli with garlic

Stir-fried broccoli with garlic is simple but provides many essential nutrients for exercisers

5. Cucumber

Cucumber contains a variety of vitamins and minerals, from protein, carbs, vitamins C and K to magnesium, potassium and manganese. Thanks to the rich content of nutrients and antioxidants, this green food is good for both muscles and bones, especially helping to hydrate the body.

Amount of calories consumed: 15 calories per 100g cucumber

Food suggestions: Cucumber, avocado, plum and crab salad

6. Spinach

Spinach is a green food rich in iron, lutein and vitamin K. They are good for bone and eye health and help maintain the energy needed for exercise.

Amount of calories consumed: 25 calories per 100g serving of spinach

Food suggestions: Banana and spinach smoothie

spinach smoothie

Banana and spinach smoothies not only help with a good workout, but also maintain an effective weight

7. Green Apple

Green apples are one of the green foods rich in B vitamins, antioxidant vitamin C and fiber. Not only replenishing and maintaining energy, apples can also help you better control your weight.

Amount of calories consumed: 50 calories per 100g apple

Food suggestions: Use green apple directly with unsalted almonds

All of the above types contain high levels of essential vitamins and minerals that are good for athletes. Especially they are very popular, you can easily buy and process them every day.

Reference source

Top Green Foods And Their Benefits. https://www.inkin.com/blog/en/Green-Foods-And-Their-Benefits Accessed Date: 22/05/2020

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