What athletes eat

Banana or dried apricots

Both fruits are good sources of potassium. Low levels can cause muscle weakness and cramps.

Lean protein

Health Canada recommends women eat 46 grams of protein per day. A 100-g skinless chicken breast has 31 g of protein; 100 g of pork loin has 29 g; and 1/2 cup (125 mL) of tofu has 20 g.

Spinach or sunflower seeds

These are high in magnesium, a mineral with an important role in maintaining muscle health.

Almonds, soybeans (edamame) or low-fat milk

All these foods contain lots of calcium, which helps muscles contract.

Salmon, sardines or walnuts

These have high levels of omega-3 fatty acids that help the body convert nutrients into muscle proteins.

Related:
• Train like an Olympic athlete
• 10 foods you should eat every day
• 7 ways to make healthier food choices