Fibre-Rich Foods

Nutrients in 100g of Broccoli

• Calories: ~34 kcal
• Protein: ~2.8 grams
• Fat: ~0.4 grams
• Carbohydrates: ~6.6 grams
• vitamins and Minerals:
  • Vitamin C (~89% DV)
  • Vitamin K (~116% DV)
  • Folate (~14% DV)
  • Potassium (~8% DV)
  • Iron (~4% DV)

Why Broccoli Is Good for Gym-Goers

• Rich in Vitamin C for immune support and muscle recovery.
• High fiber content helps with digestion and satiety.
• Supports bone health with Vitamin K, crucial for bone strength during strength training.
• Contains anti-inflammatory compounds that help reduce muscle soreness.
• Rich in potassium, helping prevent muscle cramps and support hydration.

Nutrients in 100g of Carrots

• Calories: ~41 kcal
• Protein: ~0.9 grams
• Fat: ~0.2 grams
• Carbohydrates: ~9.6 grams
• Vitamins and Minerals:
  • Vitamin A (~334% DV)
  • Vitamin K (~8% DV)
  • Vitamin C (~7% DV)
  • Potassium (~8% DV)
  • Folate (~5% DV)

Why Carrots Are Good for Gym-Goers

• Rich in Vitamin A for immune health and vision support.
• High fiber content aids in digestion, nutrient absorption, and keeps you full.
• Potassium helps with muscle function, preventing cramps, and maintaining electrolyte balance.
• Contains antioxidants like beta-carotene, which helps reduce oxidative stress and inflammation.
• Low-calorie but high in essential nutrients, making them a great snack choice for gym-goers.

Nutrients in 100g of Spinach

• Calories: ~23 kcal
• Protein: ~2.9 grams
• Fat: ~0.4 grams
• Carbohydrates: ~3.6 grams
• Vitamins and Minerals:
  • Vitamin A (~56% DV)
  • Vitamin C (~47% DV)
  • Vitamin K (~460% DV)
  • Folate (~49% DV)
  • Iron (~15% DV)
  • Calcium (~10% DV)
  • Magnesium (~19% DV)
  • Potassium (~8% DV)

Why Spinach Is Good for Gym-Goers

• Rich in vitamin K for bone health and recovery.
• High in iron to help improve endurance and reduce fatigue.
• Contains antioxidants like vitamin C and beta-carotene that reduce oxidative stress and inflammation.
• Folate supports muscle repair and growth by aiding in cell regeneration.
• Magnesium and potassium help with muscle function, fluid balance, and recovery.
• Low in calories but nutrient-dense, making it a great choice for a healthy, balanced diet.