From oats and bananas that fuel tough workouts to beetroot that can boost endurance, sports nutrition experts reveal the everyday foods that can help you train harder, build muscle and recover faster
From oats that power tough sessions to beetroot that helps your muscles use oxygen more efficiently, the right foods can have a measurable impact on your performance. We asked leading sports nutrition experts which ingredients deserve a permanent place on every athlete’s plate
Training is only half the equation. Whether you’re chasing a new 10K PB, lifting heavier in the gym or simply trying to recover well enough to train consistently, what you eat can make the difference between steady progress and frustrating plateaus
Sports nutrition expert Dr Mike O’Leary, specialist in medical research and sports supplements product development and Head of Product at ESN, believes the biggest gains come from getting the basics right. “Nutrition should support energy production, recovery and adaptation to training,” he says. “The best performance diets aren’t restrictive – they’re built around high-quality carbohydrates, lean protein, healthy fats and plenty of colourful fruit and vegetables.”
That philosophy is shared by Professor Mayur Ranchordas, an applied human nutrition specialist at Sheffield Hallam University whose research focuses on sports supplementation and dietary nitrates. “It’s not about demonising processed foods,” says Ranchordas. “It’s about context and quality. Aim for 80% whole, minimally processed foods, and let the other 20% be practical or comfort options. If you get the foundations right most of the time, you’ll naturally support performance and recovery.”
Here’s how the foods both experts recommend can help you train harder, recover faster and perform at your best
1. Oats, bananas and sweet potatoes: Fuel the engine
Carbohydrates have become one of nutrition’s most misunderstood food groups, but athletes should think twice before cutting them. “Carbohydrates are one of the body’s preferred sources of energy, particularly during high-intensity exercise where quick and efficient fuel is essential,” says O’Leary. The type of carbohydrate matters. “Oatsprovide slow-release carbohydrates, delivering a steady supply of energy over a prolonged period,” he explains. “Bananas provide a quick source of fuel before or during exercise, while also supplying potassium, which supports muscle function and fluid balance.” Sweet potatoes offer another winning combination of complex carbohydrates, fibre and key micronutrients.
Ranchordas agrees that athletes often make the mistake of under-fuelling. “Food should support the work you’re asking your body to do,” he says. “Carbohydrates aren’t the enemy if you’re training hard.”
Men’s Fitness takeaway: Choose slower-digesting carbs like oats before longer sessions, and use bananas as an easy pre-workout or mid-ride energy boost
2. Beetroot: The natural endurance enhancer
Few foods have attracted as much scientific interest in endurance sport as beetroot. “Beetroot is naturally high in dietary nitrates,” says O’Leary. “Once consumed, these are converted into nitric oxide, which helps widen blood vessels, improve circulation and increase oxygen delivery to working muscles.”
Better blood flow means muscles can use oxygen more efficiently, potentially improving endurance and reducing the effort needed to maintain a given pace. Professor Ranchordas, whose own research has explored dietary nitrates, is equally enthusiastic. “Beetroot juice or concentrated shots about an hour before exercise can be a real secret weapon for endurance athletes,” he says. “Supporting nitric oxide production improves oxygen efficiency, particularly during sustained aerobic exercise.”
MF takeaway: Beetroot won’t replace good training, but it could help you get more from every endurance session
3. Eggs, Greek yoghurt and lean protein: Build muscle that performs
Every workout creates tiny amounts of muscle damage. Recovery is when the adaptations happen. “Protein plays a fundamental role in helping the body repair, recover and adapt following exercise,” says O’Leary. Eggs, chicken, salmon and Greek yoghurt all provide complete proteins containing the nine essential amino acids needed for muscle protein synthesis. He also recommends a protein drink post-workout such as ESN’s Iscolear Whey Protein. “They’re highly digestible too, meaning your body can absorb and use those amino acids efficiently.”
Greek yoghurt is one of Professor Ranchordas’ everyday staples. “It’s my go-to food for muscle recovery and gut health,” he says. “It’s rich in casein protein, which supports overnight muscle repair, while the live cultures help maintain a healthy gut.”
MF takeaway:Rather than loading all your protein into dinner, spread it across the day to maximise muscle repair
4. Salmon and omega-3s: Recover smarter
Protein may rebuild muscle, but healthy fats also play an important role in recovery. “Omega-3 fatty acids are increasingly recognised for supporting athletes who train regularly,” says O’Leary. “Following hard exercise, the body undergoes a natural inflammatory response that’s part of adaptation. The aim isn’t to suppress it completely but to support efficient recovery.”
Professor Ranchordas believes most people simply don’t eat enough oily fish. “Salmon, mackerel and sardines are rich in omega-3 fats that support joints, heart health, brain function and recovery,” he says. “Twice a week is a good target for most people.” Combined with adequate protein, healthy fats help athletes stay fresher through periods of heavy training
5. Coffee: The cheapest performance enhancer
One of the most effective ergogenic aids costs only a few pounds a bag. “When consumed before exercise, caffeine blocks adenosine receptors in the brain,” explains O’Leary. “Because adenosine contributes to feelings of fatigue, blocking it reduces perceived effort.”
The science is clear. “Research consistently shows improvements in endurance, power output and strength when caffeine is consumed around 30 to 60 minutes before exercise,” he says. “Athletes also report feeling more alert and focused.” Just don’t overdo it. Too much caffeine can increase anxiety, upset the stomach and interfere with sleep – undermining recovery
MF takeaway: A pre-training coffee may improve performance, but your sleep remains the most powerful recovery tool
6. Berries, tart cherries and colourful fruit: Recover faster
Training creates oxidative stress, making antioxidant-rich foods particularly valuable. “Tart cherries contain potent antioxidants and anti-inflammatory compounds that may reduce muscle soreness and improve recovery,” says O’Leary. Professor Ranchordas recommends making berries an everyday habit. “They’re antioxidant powerhouses,” he says. “I use fresh or frozen berries daily in smoothies or over Greek yoghurt.” He’s also a fan of tart cherry juice after demanding training blocks. “It’s rich in polyphenols that may reduce muscle soreness while also supporting sleep thanks to its natural melatonin content.”
MF takeaway:The more colourful your fruit and vegetables, the broader the range of protective plant compounds you’re likely to consume
7. Fermented foods and the 80:20 performance plate
While athletes often obsess over protein, Professor Ranchordas believes gut health deserves more attention. “Kefir is brilliant,” he says. “It combines high-quality protein with live probiotics that support digestion and overall gut health.” His broader philosophy is refreshingly realistic. “Aim for an 80:20 approach. Eat mostly whole, minimally processed foods, but don’t stress about occasional treats.”
He also encourages athletes to prepare more food at home. “Simple kitchen skills allow you to make healthier versions of foods like hummus, nut butter and energy bars, giving you control over the salt, sugar and oils.”
Dr O’Leary agrees that consistency matters more than perfection. “If I were building the ideal performance plate, carbohydrates would take centre stage, alongside lean protein, healthy fats and plenty of vegetables,” he says. “Too many athletes under-fuel training, unnecessarily avoid carbohydrates or neglect recovery nutrition. The basics consistently outperform the latest fad.”
The foods that make the biggest difference aren’t exotic superfoods or expensive supplements. They’re the everyday staples both experts come back to again and again: oats, potatoes, fruit, oily fish, eggs, yoghurt, colourful vegetables, coffee and beetroot. Build most meals around quality carbohydrates, complete proteins and healthy fats, then add antioxidant-rich fruit, fermented foods and nitrate-rich vegetables where you can
Follow Professor Ranchordas’ 80:20 philosophy, keep your nutrition simple and consistent, and you’ll give your body everything it needs to train harder, recover faster and perform better – week after week
About
Rob is a freelance journalist with 30 years of experience covering health and fitness, nutrition and sports sciences for a range of cycling, running, football and fitness publications and websites. His work also appears in the national press and he’s the author of six non-fiction books
