9. Brown Rice/Boiled Sweet Potato And Lean Protein
Have this when your workout starts after two to three hours. Brown rice is a low GI grain and loaded with dietary fiber. Always have boiled sweet potato as it has lower GI than baked or grilled sweet potato and is a good source of fiber, vitamins, and minerals. Lean protein like tofu, mushroom, fish, and chicken breast will help your muscles recover sooner and prevent muscle injury.
10. Wheat Bread, Avocado, Ricotta Cheese
Have this two to three hours before your workout starts. Wheat bread is a source of good carbs, avocado contains healthy fats, and ricotta cheese is a source of protein. You can also have a piece of wheat bread, almond butter, banana slices, and a few melon seeds.
Apart from whole foods, you can also take a few supplements to amp up your performance. Here’s a list of supplements that can help you in endurance training and high-intensity exercises.