Top 10 Foods for Weight Lifting

A Rainbow of Fruits

Much like vegetables, fruits come in an array of colors, and the more colorful, the better. The berry family are particularly popular, as these purple, blue and red bite-size treats are packed with the health-protecting flavonoid, anthocyanin.

"Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5-plus servings of fruits each day," says Cristine Gerbstadt, a Florida-based doctor and spokeswoman for the American Dietetic Association [source: Zelman].

Other can't-miss fruit choices include apples, pears, kiwi fruit, pomegranates cantaloupes, honeydew melons and both red and white grapes. Some weigh lifters shy away from bananas because of their sugar content, but Clark says that's another example of body builders being too particular. Bananas are an excellent source of potassium (terrific for preventing cramping) and vitamin B-6, which aids protein metabolism.

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