Vegetables

Certain nutrients such as vitamin A, vitamin C, vitamin E and minerals such as magnesium and potassium found in fruits and vegetables have a role in maintaining the integrity of the immune system and muscle contraction and strength. The micronutrient content of fruits and vegetables plays an important role in maintaining health and optimizing exercise performance, energy production and tissue recovery during cardiovascular and strength-training exercises.

Protien

Dietary protein ingestion following exercise increases muscle protein synthesis rates, stimulates net muscle protein accretion, and facilitates the skeletal muscle adaptive response to prolonged exercise training. eating protein help prevent muscle breakdown, but it can also help build muscles. Combining regular activity and exercise with protein intake promotes muscle growth. High-quality proteins contain all of the essential amino acids and are rich in branched-chain amino acids.