Milk: With hydrating water, muscle-healing protein, refueling sugar and bone-healthy calcium in every glass, milk is great for those upping activity levels. Although it might sound unhealthy, chocolate milk contains the two essential ingredients you need after a workout: carbs to give energy and protein to repair muscles.
Dried Fruit: High in natural sugars, dried fruits provide a concentrated source of carbohydrate, making them a great energy booster. You'll also get a dose of fibre, potassium, vitamins and minerals with every mouthful.
Dried Fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy
Broccoli (and other green veg): With free radical-busting antioxidants, digestion-promoting fibre, plus a whole army of vitamins and minerals, broccoli along with kale, spinach and green cabbage are some of the most nutrient-dense foods you'll find in the supermarket.
Sweet Potatoes: Mash, bake or whatever, sweet potatoes are a healthier choice to regular potatoes, with disease-fighting beta-carotene, iron, fibre and vitamin C. They are also high in the electrolyte potassium, which can help ward off muscle cramping during exercise.
Sweet Potatoes are high in the electrolyte potassium, which can help ward off muscle cramping during exercise.
Tomatoes: As well as being loaded with vitamin C, tomatoes contain a powerful antioxidant called lycopene, which gives the fruit their lovely letterbox-red colour. Lycopene has been making headlines for a few years now as a powerful nutrient to help prevent prostate cancer in men.
Bananas: Packed with potassium and nutrients, Bananas are the perfect fitness food. Don't be too quick to bin the peel however, Taiwanese nutritionists found the peel not only has even more potassium, but mood-boosting serotonin and eye-protecting lutein, too. Try the whole banana – peel and all – in a smoothie.
Brazil Nuts: All nuts are packed with vitamins, minerals and fibre, but Brazil nuts are also one of the few good sources of selenium, a mineral and micronutrient which helps to maintain a healthy immune system and can help protect against heart disease and cancers. Nuts also contain heart-healthy ‘good' fats that help to lower bad cholesterol levels.
Nuts fill you up far better than other snack foods so are a wise choice to beat the 4pm snack attack.
Blueberries: These clever little berries earned their ‘superfood' status a few years ago, thanks to their high level of free-radical-beating antioxidants. Free radicals are thought to travel around your body damaging cells, causing disease, and triggering signs of premature aging. Berries are often lower in calories than other fruits too.
Salmon: This fish is a good source of Omega 3, a fatty acid that's believed to keep your heart healthy and slow down the effects of memory loss. It’s also a perfect post-exercise meal, rebuilding and repairing muscles.
The protein in Salmon rebuilds and repairs muscle,s so is the nutrient to fill up on after a workout.