For girls actively engaged in sports, focusing on foods that provide energy, muscle recovery, and overall wellness is key. Here are some top food choices that combine these elements:

Carbohydrates for Energy

• Whole grains: Brown rice, quinoa, oats, and whole wheat bread for sustained energy.
• Fruits: Bananas, berries, and oranges for quick energy and antioxidants.
• Sweet potatoes: Packed with complex carbs, fiber, and vitamins.

Protein for Muscle Repair

• Eggs: A great source of complete protein and essential amino acids.
• Greek yogurt: Rich in protein and probiotics for gut health.
• Chicken, turkey, and lean beef: Essential for muscle recovery.
• Beans and lentils: Great plant-based options for vegetarians.

Healthy Fats for Endurance

• Avocados: Provide healthy fats and potassium for muscle function.
• Nuts and seeds: Almonds, walnuts, and chia seeds offer omega-3s and fiber.
• Olive oil: A great addition to salads or cooking for heart-healthy fats.

Vitamins and Minerals for Recovery

• Leafy greens: Spinach, kale, and broccoli are packed with iron, calcium, and antioxidants.
• Berries: Great for reducing inflammation after intense workouts.
• Oranges and bell peppers: Excellent sources of vitamin C for immune support.

Hydration Essentials

• Water: Always crucial for performance and recovery.
• Coconut water: Great for replenishing electrolytes naturally.
• Milk: Provides hydration, protein, and calcium in one.

Pre-Workout Snacks

• Banana with peanut butter
• Whole-grain toast with avocado
• Greek yogurt with berries

Post-Workout Recovery

• Chocolate milk (for carb-protein balance)
• Protein smoothie with spinach, banana, and nut butter
• Grilled chicken with quinoa and roasted veggies