– Important for glycogen repletion

– Preventing muscle soreness

– Keeps the immune system healthy


SOURCES: Cereal, whole grain breads, oatmeal, lentils, corn, rice cakes, whole grain pasta, rice, pretzels, sweet potatoes (with the skin!)




– Required in muscle repair (Athlete’s may require more than the average population)

– Helps with Detoxification

– Can be used as fuel in time of prolonged stress (i.e. endurance running)

SERVINGS/DAY:  75-100 grams daily (Athletes may require significantly more, up to 200g depending upon sport & volume of training)

SOURCES: Eggs, lean meat, nonfat milk, tuna, tofu, beans,  peanut butter, fish, nonfat cottage cheese, nuts & seeds, chicken, turkey, beef, whey protein, bison




– Important to decrease muscle soreness

– Decrease inflammation (i.e. with the use of Essential Fatty Acids such as DHA, EPA, GLA, CLA)

– Spares glycogen stores

SERVINGS/DAY: 2-3 of Essential Fatty Acids

SOURCES:  Olive oil, fish (omega-3 fatty acids) , avocado, nuts, almonds




– Provides trace minerals that can reduce damage to your muscle cells

– Keeps your immune system boosted

– Decrease soreness after workouts (vitamin C can help repair injuries)

SERVINGS/DAY: 4-6 servings of vegetables and 3-5 servings of fruit (“EAT A RAINBOW’ – different colours of fruits and veggies)

SOURCES: Broccoli, cauliflower, strawberries, grapefruit, tomatoes, spinach, kale, bok choy, oranges, kiwi, carrots, pineapple, peas, red/green/yellow peppers, bananas, blueberries, raspberries, squash, cabbage, spinach, dried apricots, tangerines, vegetable juice, mangoes, raisins