WITH so many foods to choose from, it can get quite confusing when it comes to selecting foods that will enhance our fitness and exercise routines. However, there are some specific foods which I highly recommend adding to your diet to provide quality fuel for various routines, such as running, walking, cycling, weight training, yoga, and dance.

These are my top foods for pre- and post-workout activities:

PAPAYA

Papaya is often overlooked and not given enough credit; however, it is packed with antioxidants, phytonutrients, vitamins, minerals, and special digestive enzymes that provide amazing benefits both internally and externally. For example, half a medium papaya provides almost as much potassium as a banana and more than 100 per cent of the RDA of vitamin C.

Potassium helps to promote healthy muscles and supports a normal heartbeat, while vitamin C is excellent for general immune support.

BANANAS

Who doesn’t love bananas? This is perhaps the world’s most portable snack. Like papaya, bananas are one of the richest sources of potassium, which may help regulate blood pressure, and are good sources of fibre. Frozen banana chunks make a great addition to protein shakes and smoothies, which are excellent just before a workout. Bananas are a natural antacid and help keep your muscles from cramping.

DRIED FRUIT

Because most of the natural water content has been removed, dried fruits such as raisins, cranberries, dates, and prunes are great concentrated sources of energy, fibre and good sources of iron – a mineral that helps prevent anaemia.

High in natural sugars, they can be very sweet, making them great as snacks, or an addition to trail mixes, granola bars and cereals. The best part is that they are fat-free.

OATMEAL

We all need calories to give us the energy required for a good workout. Oats are a good source of carbohydrates to do this job. These complex carbohydrates are broken down in your body to make glycogen, the body’s fuel. Glycogen is transported through the bloodstream to various organs and muscles, which can store up to 2000 calories, increasing endurance levels.

Oats are also a good source of soluble fibre. The soluble fibre content of oats forms a gel in your digestive system, causing you to feel full longer and eventually helping you with weight loss. In fact, studies show that children who eat oats regularly lower their risk of becoming overweight adults by 50 per cent.

WATER

Water is by far the most critical nutrient in the body which is needed for almost every metabolic function. However, it is important to remember that we lose water very fast: at least two cups daily just exhaling; 10 cups through normal waste and body cooling; one to two quarts per hour running, biking or working out.

Drinking eight glasses of water a day is enough for sedentary peoplel; however, if you’re physically active, your body requires much more. It is recommended to drink eight to 20 ounces of water about 15 minutes before working out. If you run, drink at least two cups of water for every pound you lose on your course.

Bena Nakawuki is an internationally trained and certified raw food teacher, wellness coach and editor. She is currently the only certified member of the International Association of Raw Food Coaches and Teachers in Jamaica. She is the owner of The Lotus Line and may be contacted at TheLotusLine@gmail.com, www.facebook.com – The Lotus Line of Natural Health Products and Services, and twitter.com/TheLotusLine.