Bananas are full of carbohydrates which fuel the muscles, potassium, which helps replace sweat losses, and fiber, which aids in digestion. Eat bananas by themselves, sliced on cold cereal, cooked into oatmeal, sliced on peanut butter sandwiches, or sliced into chunks and frozen, Keith says. Placing bananas in the refrigerator helps keep them from becoming overripe. The skin will turn black but the fruit remains firm. Dairy foods are some of the best sources of calcium and protein, says Keith.
Calcium helps build and maintain strong bones and protein is important for building muscle.
Keith suggests eating dairy foods with each meal. Oranges, orange juice and other citrus fruits provide vitamin C, folic acid and potassium. Another quick fix choice is potatoes. Whether, baked, microwaved or boiled, potatoes have more nutrients than plain rice or pasta, especially if you eat the skin which is high in fiber and vitamin C. Potato bars have grown in popularity in recent years because of the wide variety of toppings available for baked potatoes. Some potato bars have baked or grilled chicken or lean beef strips.