Skyr yoghurt is a high quality source of protein that is rich in calcium to promote strong bones. Rather than relying on a protein shake, mixing unflavoured whey protein isolate into your breakfast boosts this provides your muscles the protein needed to recovery post training.
Oats provide a wholesome source of fibre rich, slow-releasing carbohydrate to keep you energised throughout the day and replenish your glycogen stores post training in preparation of your next session. They contain plenty of beta-glucan which helps lower cholesterol levels and promote heart health.
Psyllium husks are high in soluble fibre, keeping your bowels happy while lowering bad cholesterol levels to promote heart health. Try to find a 100% natural source of psyllium husks. Around two heaped dessert spoons added to your morning bircher will tick off a large proportion of your recommended 30g of fibre a day. The soluble fibre found in oats, psyllium and apples can help to slow down the absorption of sugar in the diet.
Chia seeds, linseeds and pumpkin seeds are great sources of omega-3 fats for heart health, vitamins, minerals including zinc and magnesium, as well as antioxidants to protect the body from oxidative damage and help with recovery.
Just as nutritious as the fresh versions, frozen berries provide natural sweetness and flavour, vitamin C, antioxidants and phytonutrients to help with recovery and minimising fatigue that comes with regular training sessions.
Leave the skin on your apples for extra fibre and antioxidants (just give them a good wash for extra benefit). The pectin found in apples can also lower cholesterol levels. Compared with other nuts, pecans are rich in manganese and copper adding sweetness without sugar, cinnamon has antioxidant properties to assist your body in the recovery process after training. You could also consider a multivitamin to get your daily allowance of these essential nutrients.