Top 5 foods to add to your plate in 2025

When it comes to optimising performance, recovery, and overall health, what you put on your plate matters. Athletes and active individuals need a balanced diet filled with nutrient-dense foods to fuel their bodies efficiently. If you’re looking to up your nutrition game, here are the top five foods recommended by an elite sports dietitian .

1. Salmon

   
   

   

   Salmon Dish

   Salmon is a must-have for any athlete due to its high-quality protein and omega-3

   fatty acids. Omega-3s help reduce inflammation, support joint health, and enhance muscle recovery. These healthy fats also contribute to brain function, which can improve focus and decision-making in high-intensity sports. Additionally, salmon is rich in vitamin D, a key nutrient for immune function and bone strength. From a gut health perspective, omega-3s have been shown to support a healthy gut microbiome, reducing the risk of inflammation-related digestive issues. Aim for two servings per week to maximise these benefits.

   
   

2. Quinoa

   
   

   

   Quinoa

   
   

   Unlike most plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and growth. It’s also packed with fiber, magnesium, and iron, which help sustain energy levels and muscle function. Quinoa’s high fiber content supports gut health by promoting a diverse microbiome and aiding digestion. This slow-releasing carbohydrate provides a steady energy source, preventing energy crashes that can hinder athletic performance. Whether as a side dish, in salads, or as a base for grain bowls, quinoa is a versatile option for athletes looking to optimise endurance and recovery.

3. Beetroot

   
   

   

   Beetroot

   
   

   Beetroots are known for their ability to enhance endurance and performance. They’re rich in nitrates, which help improve blood flow, oxygen delivery, and stamina. Studies show that consuming beet juice or roasted beets before a workout can enhance athletic performance by increasing oxygen efficiency, making them a great addition to pre-workout meals. The natural fibre in beets promotes a healthy gut microbiome, reducing bloating and improving nutrient absorption, which is crucial for athletes who need efficient fuelling.

   
   

4. Greek Yoghurt

   
   

   

   Greek Yoghurt

   Post-workout recovery is just as important as training itself, and Greek yogurt is a top choice for refueling. It’s high in protein, particularly casein, which aids in muscle repair and growth. Greek yogurt is also a rich source of probiotics, which support gut health by balancing gut bacteria and improving digestion. A healthy gut enhances nutrient absorption, ensuring that athletes get the most out of their meals. Additionally, Greek yogurt contains calcium, which supports bone strength—an essential factor for injury prevention. Pair it with berries and a drizzle of honey for the perfect recovery snack that also provides antioxidants for muscle repair.

   
   

5. Sweet Potatoes

   
   

   

   Sweet Potatoes

   
   

   Carbohydrates are the body’s primary source of fuel, and sweet potatoes provide a nutrient-dense option rich in complex carbs, fiber, and antioxidants. They help replenish glycogen stores after intense exercise and provide steady energy without spiking blood sugar levels. Sweet potatoes are also packed with vitamin A, which supports vision, immune health, and recovery

Fuelling like an athlete isn’t just about eating more—it’s about eating smarter. Incorporating these nutrient-dense foods into your diet can improve performance, recovery, and overall well-being. By choosing foods that support both gut health and athletic performance, you can ensure that your body is functioning at its best. Whether you’re training for a competition or simply looking to enhance your active lifestyle, these five powerhouse foods will give you the edge you need

Book a free WhatsApp discovery call today!

Check out our Instagram too!