© Shutterstock

Almonds - Almonds are full of fiber, vitamin E, and protein. They're also great for the digestive system, your heart, and skin.

© iStock

Wholegrain bread - As well as being digested quickly, white bread also 'robs' us of protein and fiber. White bread gives you a short rise in energy, which disappears quickly, so wholegrain bread is a much better option.

© iStock

Spinach - Take Popeye's advice, spinach is extremely high in fiber, calcium, and beta-carotene, which helps with your immune system and vision.

© iStock

Quinoa - Quinoa is perfect for people who aren't into other kinds of grains. It's rich in protein, fiber, and vitamin B.

© iStock

Soy - Soy is rich in protein, fiber, ant-oxidants, vitamins, and minerals.

© iStock

Turkey breast - Turkey is packed with protein, which is essential to build muscle, and is full of vitamin B, zinc, and selenium.

© iStock

Black beans - Beans give you lots of energy and keep you feeling full. They are full of fiber and protein.

© iStock

Sweet potato - Sweet potato is rich in iron, beta carotene, and vitamins C and E, nutrients which work together to help repair cells in the body. Sweet potato is especially recommended for athletes in extreme atmospheres. Sweet potato also helps with muscle recovery.

© iStock

Blueberries - Blueberries have more vitamins, fiber, and minerals than any other fruit and are also rich in anti-oxidants.

© iStock

Bananas - According to Outside Online, a banana has about 100 calories, and is an easily-digestible and excellent source of sugar and electrolytes.

© iStock

Green tea - Green tea has a wide range of benefits, including helping to prevent cancer, helping in weight loss, and slow down the onset of Alzheimer's.

© iStock

Olive oil - Olive oil is rich in monounsaturated fats which are good for a healthy heart. It also has anti-inflammatory properties which help reduce pain and swelling.

© iStock

Milk - Dairy products can have health benefits, while it can also irritate some people's bodies. Dairy products have fat-burning properties.

© iStock

Peanut butter - Peanut butter is a great mix of healthy fats and protein, making it ideal for any athlete. According to Outside Online, is it easily digestible and can help blood sugar levels when combined with the right amount of carbohydrates.

© iStock

Salmon - Salmon is rich in omega 3, which helps with memory loss and also has benefits for the circulatory system.

© iStock

Broccoli - Broccoli is important for any athlete. It's rich in calcium, iron, fiber, and vitamin C. Plus, it also helps with blood circulation.

© iStock

Tomato - Tomatoes are rich in lycopene, the anti-oxidant which gives tomatoes their color. It is very important for the immune system.

© iStock

Red meat - Red meat has amino acids which are necessary for muscle building, and is also rich in zinc and iron.

© iStock

Water - As well as keeping us hydrated, water flushes toxins out of the body, regulates body temperature, and helps avoid kidney stones, among other things.

© iStock

Eggs - Eating at least one egg a day is good, as each egg has around four grams of amino acids which help in building muscle. Eggs have the nutrients we need for muscle growth.

© iStock

Oats - Oats are great for our energy levels. They also have benefits for people looking to lose weight, and reduces the risk of suffering a heart attack.

© iStock

Chocolate milk - According to Outside Online, huge amounts of protein aren't necessary after exercise. They recommend carbohydrates and just one dose of protein. That small dose can be found in pre-prepared meals, supplements, or a chocolate milk!

© iStock

Yogurt - Yogurt has the same benefits as milk and helps strengthen the immune system. Be aware of some super-sugary yogurts though!

© iStock

Pasta -

According to an article published by Outside Online, pasta is full of carbohydrates, which are probably the most important nutrient in an athlete's diet. Our body consumes carbs like a car consumes petrol - as fuel.

See also:What your farts can tell you about your health

© iStock