Seasonal Nutrition: Spring Foods to Energise Your Workout

As the days grow longer and the weather warms up, there’s no better time to refresh your fitness routine and fuel your body with the vibrant, nutrient-packed foods of spring. Seasonal produce is not only at its freshest and most flavourful during this time, but it also provides essential vitamins and minerals to keep you energised and performing at your best.

Here’s is some of our suggestions to spring clean  into your diet, along with a few refreshing recipes that are perfect for fuelling your workouts.

1. Asparagus: The Ultimate Spring Superfood

Asparagus is one of the first vegetables to emerge in spring, and it’s packed with fibre, vitamins A, C, E, and K, as well as folate. This green spear is also a natural diuretic, helping to flush excess water and reduce bloating, making it a great addition to your diet when you’re looking to feel light and energised.

Recipe Idea: Grilled Asparagus with Lemon and Parmesan

• Toss asparagus spears in olive oil, salt, and pepper.
• Grill until tender and slightly charred.
• Squeeze fresh lemon juice over the top and sprinkle with shaved Parmesan.
• Serve as a side dish or toss into your favourite salad for an added nutrient boost.

2. Strawberries: Sweet, Juicy, and Nutrient-Dense

Strawberries are not just a delicious treat; they’re also rich in antioxidants, particularly vitamin C, which helps with muscle recovery and immune function. Their natural sweetness makes them a perfect addition to both savoury and sweet dishes.

Recipe Idea: Strawberry and Spinach Salad with Balsamic Vinaigrette

• Combine fresh spinach leaves, sliced strawberries, and toasted almonds in a bowl.
• Drizzle with a balsamic vinaigrette made from balsamic vinegar, olive oil, honey, and Dijon mustard.
• Add crumbled feta or goat cheese for a creamy, tangy contrast.

3. Radishes: Crisp, Peppery, and Detoxifying

Radishes are often overlooked, but they’re an excellent spring vegetable with detoxifying properties. They’re high in water content, which helps keep you hydrated, and they’re rich in vitamin C and other antioxidants.

Recipe Idea: Radish and Avocado Toast

• Slice radishes thinly and layer them on whole-grain toast spread with mashed avocado.
• Sprinkle with sea salt, pepper, and a squeeze of lime juice.
• This simple snack is perfect for a pre-workout energy boost or a light lunch.

4. Peas: Protein-Packed and Fibre-Rich

Spring peas are sweet, tender, and full of plant-based protein and fibre. They’re also a good source of vitamins A, K, and several B vitamins, making them a great addition to any meal when you need sustained energy.

Recipe Idea: Spring Pea and Mint Pesto Pasta

• Blend fresh peas, mint leaves, garlic, lemon juice, and olive oil to make a vibrant green pesto.
• Toss the pesto with whole-grain pasta and top with extra peas and a sprinkle of Parmesan.
• This dish is light yet satisfying, perfect for refuelling after a workout.

5. Citrus Fruits: Bright, Zesty, and Hydrating

While citrus fruits like oranges, lemons, and grapefruits are often associated with winter, they’re still abundant in spring and offer a refreshing burst of flavour. Citrus fruits are loaded with vitamin C, which is essential for collagen production, muscle repair, and maintaining healthy skin.

Recipe Idea: Citrus Quinoa Salad with Avocado and Rocket

• Cook quinoa and let it cool.
• Toss with segments of orange and grapefruit, sliced avocado, rocket, and a light vinaigrette made from citrus juice, olive oil, and honey.
• This salad is light yet full of flavour, making it an excellent post-workout meal.

Embrace the Flavours of Spring

Spring is the perfect time to embrace the abundance of fresh, vibrant foods that the season has to offer. By incorporating these seasonal ingredients into your diet, you’ll not only enjoy delicious meals but also fuel your body with the nutrients it needs to power through your workouts. Whether you’re hitting the gym, going for a run, or simply enjoying the outdoors, these spring foods will keep you energised, healthy, and ready to take on any challenge.

So, as you refresh your fitness routine this spring, don’t forget to refresh your plate as well. Happy eating, and here’s to a season of health, wellness, and deliciously nourishing meals!