Athlete’s Essentials for Strength and Recovery By Kelsey Thornton, M.S.

Protein- a macronutrient that is not just for muscle building, it is a key nutrient in bone building (helps with fractures). Protein can help with wound healing and keeping your immune system strong.

Foods High in Protein: Eggs, fish, meat (beef, pork, chicken), low-fat dairy products (cheese, cottage cheese, yogurt, etc.). Vitamin C – A natural antioxidant and a nutriet that is important in healing. Vitamin C is essential in helping to produce collagen which is needed for repairing wounds, tendons, and ligaments. Vitamin C can also help with the absorption of Iron Foods High in Vitamin C: kiwi, bell peppers, broccoli, cabbage, cantalope, grapefruit, oranges, strawberries, tomatoes, mangoes, and potatoes. Zinc- is a mineral that helps fight off infections, and helps in the healing process of injuries and wounds. Zinc is an immune booster and promotes recovery and tissue repair after a workout. Foods high in Zinc: Legumes (beans), lentils, chicken, beef, 100% whole wheat products, pork, spinach, nuts (cashews) & seeds (pumpkin seeds), oysters, mushrooms, fortified cereals, crab, shrimp, fish Iron- is a naturally occuring mineral in foods, and available in supplements. It is an essential part of hemoglobin, which is a protein that transfers oxygen from lungs to tissues. Iron is necessary for growth development and cellular functioning. Foods High in Iron: Red meat, Poultry (dark meat), fish & shellfish, dark leafy greens, whole grain & enriched products, quinoa, prunes, dried fruit, legumes, soy foods, wheat germ

Vitamin D- is a nutrient that can help keep your bones healthy. This nutrient paired with the mineral calcium can Foods High in Vitamin D: Low-fat dairy, Fat-free milk has slightly more calcium than full-fat or low-fat milk and is fortified with vitamin D to help absorb calcium Immune-Boosting Meals – Eating to get well after illness and injury

o Chicken and vegetables stir fry with rice o Pasta with lean ground beef and tomato sauce, vegetable salad o Tuna sandwhich on whole-wheat bread with carrots and fruit o Fruit, yogurt, granola (bowl) o Black bean soup or low fat chili with a salad & fruit o Bean, rice, and chicken burrito with salsa, low-fat cheese