Earlier we told you that varied and healthy food is important for a good sports regime. You can give yourself a helping hand by looking at what vitamins, minerals, and other nutrients you need and where you can get the best out of them. Can’t get to the desired amounts quickly with your regular diet? Superfoods can help you! Together with Holland & Barrett we’ve gathered the most important ones:


Chickpeas, brown beans, and soybeans are full of fiber and protein. For example, you need this extra if you eat vegetarian or vegan. In addition, proteins are always important during exercise, because they provide good muscle building and help recovery after your workout. You can easily get them out of these easy superfoods – add them to your salad, roast some chickpeas with herbs in the oven, or make tasty tortillas! They’re also good sources of calcium and phosphorus – good for your bones.

Chia seeds

Are you ready for some more energy? Try adding chia seeds to your diet! Not only are they a good source of protein, but they are also full of anti-inflammatory nutrients. Thanks to their omega-3 fatty acids, they also keep your heart healthy and help keep your brain sharp. So you get a lot out of these little friends! Throw them over your oatmeal in the morning, in your smoothie or in your dessert, and enjoy an extra boost.


A mega-popular breakfast and we understand why. A hearty meal of complex carbohydrates – meaning your body releases energy gradually. This means you don’t get a “food dip” and you can continue longer on your breakfast. Great if you’ve planned a longer sports session, for example! Also, the fibers in oatmeal make you feel satiated, which is equivalent to less appetite. Top of the line!


This blue pearl is one to feast on! But blueberries are not only tasty but also good for muscle aches and pains. Huh? Yeah, really! So throw them in your muesli in the morning, make pancakes with them or take a hand in between. They’re very healthy and full of antioxidants – all great for your resistance.


We (almost) all eat them every now and then: delicious eggs. Fried, boiled or scrambled. You can do almost everything with it. Besides the fact that an egg is delicious, it also does good for your body. Eggs are full of natural amino acids, which contribute to your muscle building, recovery, and increasing muscle mass. Your bones also benefit, so take another one!

Sweet potato

Does the water run in your mouth yet? Sweet potato fries are a well-known snack these days, a healthy alternative to normal fries. We all like a snack like this one and it’s even healthy! Due to the complex carbohydrates, which are absorbed much slower in the body than refined carbohydrates, they ensure a gradual release of energy. And we already explained above how great that is for your body! They are also full of vitamin A – top of your resistance.


You wouldn’t say so, but with as much as 11 grams of protein per three tablespoons, this stuff does a lot for you. It is a vegetable source of protein and is rich in minerals such as calcium, magnesium, and iron So hempseed is good for your bones, your muscles, and the oxygen transport through your body. You could say it’s the superman in the seed family.


Delicious in your salad, wraps, or pok√© bowl: quinoa! It’s been very popular for a while now, but it’s not for nothing. Quinoa is filled with zinc, essential amino acids, magnesium, iron, and potassium. Zinc, in particular, is involved in protein synthesis in your body, which is essential for muscle growth and recovery. It is therefore advantageous for athletes to add this to their diet. It’s also great that it’s just super tasty of course!

Flax seeds

It’s another top-notch thing when it comes to seeds. Flax seeds can be used in anything (like bread!) and it’s also mega healthy. Because it’s full of fiber and protein, it not only takes away your appetite but also helps athletes recover and build muscle! Not only that, but it also contains Vitamin B: a well-known term among vegetarians and vegans, they often miss this in their diet. So it’s handy to know that you can supplement it with flax seeds!


A bomb of nitrates! This red bulb is not always everyone’s favorite in terms of taste, but it is very healthy. It can bring you a lot if you strive for long and better performances because of the nitrates it possesses. Nitrate is an important nutrient for runners and cyclists, for example, because it helps with long-lasting results. So are you planning on taking up your workout again? Then have a glass of beetroot juice every day!

Dig in!