...and Sports & Nutrition

Importance of Vegetables

The micronutrient content found within vegetables, such as kale and spinach, help optimize exercise performance, energy production and tissue recovery during periods of exercise training.

Getting the Right Vegetables at the Right Time

Recover & Refuel recommends the following vegetables to help you prepare for your next match.


Asparagus is chockfull of vitamins and minerals like vitamins A, C, E, K, and B6, as well as protein, fiber, folate, iron, copper and calcium. Try it paired it with pasta or a hardboiled egg and add a healthy fat like olive oil as a light meal between games.


Ounce for ounce Broccoli contains more Vitamin C than an orange, providing athletes the antioxidant they need to help stave off oxidative stress. Additionally, Broccoli contains Flavonoids such as kaempferol, which can help reduce inflammation.

Green Beans

You cannot go wrong with green beans, the perfect carbohydrate-protein combo, helping you sustain energy while fueling, building and repairing your muscles. Try it would a green bean salad, casserole or simply grilled with olive oil is also very tasty.


Known as a superfood, Kale is packed with vitamins, minerals and phytonutrients such as glucosinolates and flavonoids and includes high levels of folate and more calcium, than a cup of milk. Don't like the taste of Kale? Try adding it to your next smoothie.


Peas are loaded with vitamin C, B and K, helping keep your immune system healthy, allowing your body better use of its energy source while keeping your bones strong. Peas are the perfect choice to keep you energized throughout the day and well prepared for your next match.


Spinach is an anti-inflammatory powerhouse which is especially important for athletes. Spinach is also one of the best sources of plant-based iron which delivers oxygen throughout the body keeping athletes energized. Try a healthy spinach salad.