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Potassium – rich foods , such as bananas , citrus fruits , dried fruits , tomato juice , cantaloupe , squash , greens, potatoes , milk and avocado.
Complex carbohydrates , such as rice , legumes and pasta , for energy.
Fortified whole- grain breads and cereals for iron and B- complex vitamins needed for energy conversion.
Water to maintain the circulation and help flush lactic acid and other waste products from the muscles .
Smoking , which restricts the blood supply to the muscles.