Quinoa as a carbohydrate is a great substitute to pasta and rice as it is low in fat and high in fibre and protein (with a full essential amino acid profile).
Chia seeds are high in Omega 3, fibre and calcium, and have a high amount of protein compared to other seeds. They can be added to yoghurts and baking instead of any other seeds or in addition to them.
Spinach has high levels of iron as well as vitamins A and K which help reduce inflammation, improve bone health and reduce feelings of fatigue.
These can be great on their own or as part of a smoothie for sports people. Try these in your diet today.