There’s a bit of a controversy in athletic nutrition regarding which types of nutrients to prioritise. Is fat better than carbs for quick utilisation of fuel during events? The type of food you need as an athlete would depend on the type of sport you engage in. For example, long distance runners may need more fat than sprinters who may need more proteins to build muscle. In any case, there are certain foods that benefits athletes in just about any sport.

Read below for a list of “super” foods that any athlete can enjoy in his or her diet to enjoy immense benefits:


Bananas are an excellent source of carbohydrates, fibre, and electrolytes for athletes. It’s an excellent food to eat first thing in the morning. Bananas are also an easily accessible source for potassium. You need to consume potassium right after you exercise to maintain muscle tone and fluid levels in the body. Instead of going for expensive substitutes, just eat a banana.

Oily Salmon

Salmon has been getting a lot of rave reviews from sports dietitians Australia. The fish is packed with proteins and fats that are actually good for your body. Salmon is a great source for omega-3 fatty acids, which, among other benefits, help reduce inflammation in muscles. As athletes, you would be intimately familiar with this condition. Salmon is an expensive food but it’s enormously beneficial. Unless you have a specific type of food allergy, salmon should occasionally be in your athletic diet.

Any Type of Berry

Berries are sweet and delicious. They are also brimming with important chemicals that can reduce oxidative stress. Athletes are more prone to this condition because sporting involves a lot of strenuous activity. Eating berries like blueberries, raspberries, blackberries are therefore excellent for preventing conditions like oxidative stress. Berries are also great to snack on. Instead of snacking on potato chips during breaks, try berries for better results.

Legumes and Beans

You can be a vegetarian athlete if you eat legumes and beans. These two food groups are a top source of plant-based protein. There are athletes who get all their proteins from beans and legumes. These food items are also high in fibre. It’s important to note that some athletes may get indigestion particularly from consuming beans. These foods are not ideal for those with IBS either. But if you don’t have trouble eating beans or legumes, these should definitely be in your diet.


Nuts make a fun snack as well as a well of nutrients. Nuts are packed with proteins and healthy fats, two things high-performance athletes absolutely require. Eating nuts don’t make you fat as a common misconception goes. Rather, it’s a great source of energy and fibre. Nuts are easy to digest compared to legumes and beans. So if you have specific dietary requirements that prevent you from eating plant-based proteins, you can consider nuts.


Milk is a famous source for calcium, the mineral that your bones are made up of. Athletes must consume adequate amounts of calcium to keep bone tissue strong for strenuous activity. If you suffer a bone-related injury, start drinking milk to help the recovery process along. If you are lactose intolerant, substitute soy milk or try milk products like cheeses and yogurt, which contain fewer amounts of lactose than drinking milk.

Use any of the above foods in your diet plan to gain the energy and power you need to keep performing at the top level.