Avocados

The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. Researchers found that competitive runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. A few slices of avocado a day are a great way to boost fat for someone who is fat shy.

Bananas

While we shy away from sweet things, bananas are very good sweet things says Christine Mugabo, a fruit lover. "You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energising carbohydrates,” she says.

Carrots

Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions.

Whole grain cereal

Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: three quarter cup of whole grain cereal with four ounces of fat-free milk.

Chicken thighs

Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. Poultry is significantly lower in fat than red meat yet it has all the iron, zinc, and B vitamins that women need in their diets.

Eggs

Don’t skip the yolk. One egg a day supplies 215 milligrams of cholesterol. Plus, the yolk is a good source of iron, and it’s loaded with lecithin, critical for brain health.

Chocolate milk

There’s way more to milk than just calcium. In fact, it’s a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.