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. Keith says grain-based foods should be the foundation ofdiets of sports oriented people.
Whole grains provide fiber, potassium and trace nutrients.
Grains and cereals also are an excellent source of carbohydrates which help fuel muscles. When cereals are fortified they provide even more nutrients, especially iron. Extra lean roast beef is an important source of iron and zinc for athletes. These two minerals help the body heal. Add flaked tuna to spaghetti sauce, salads, potatoes and pasta.