Top physical performance starts with proper nutrition. So when fueling your body for tough competition, drop the Cheetos and Doritos and pick up a different orange snack—the fruit. An orange has only 70 calories and a full dose of vitamin C, undoubtedly making it a healthier choice.
But that’s not the only reason to snack on oranges and other fruits and veggies. Besides helping you reach your recommended daily intake of two and a half cups of fruit and three to four cups of veggies, foods likes apples, watermelon and cucumbers have a high water content. Eating such foods as part of a healthy sports diet can help you meet about 20 percent of your daily fluid needs, according to Tracy Siravo, MS, RD, Intrinsic CoachTM and sports nutritionist for the MLS’s FC Dallas.
What’s more, according to Siravo, “foods with a high water content can add volume to your diet and promote a feeling of fullness, without adding too many extra calories.”
Choose from the following list of H20-loaded foods to avoid feeling weak, lightheaded or tired—all signs of dehydration.
• Bell peppers
• Citrus fruits (e.g., oranges, tangerines and grapefruit)