A healthy balanced diet contains food and drinks that are delicious, nutritious, affordable and simple to make

For many athletes and gym goers the thought of eating fruit and vegetables to meet their daily micronutrient requirements is often over-looked, and the focus is set on protein and carbohydrate intake.  However, sub-optimal intake of fruit and vegetables may be impacting on your sporting performance, it plays a crucial role in maintaining health and well-being and optimises workload capacity during periods of heavy training.  A decreased intake of the vitamins and minerals found in common fruits and vegetables can lead to detrimental sporting effects, these vitamins and minerals have a functional role in exercise performance by reducing fatigue, muscle soreness (DOMS) and protecting immune function all of which can have an effect on an athletes training protocol in terms of; recovery, training capacity and ability to perform maximally at future competitions (Watson et al. 2005).  Nutrients found in fruit and vegetables are essential and cannot be synthesised within the body, therefore they must be obtained through dietary sources.