Powerful food pairings 💪🏻
In performance sports, power duo’s can be unstoppable and the same goes for nutrition, what you pair together can be just as important as what you put on the plate.
Some foods are powerful alone just like some athletes, but when combined with the right combination, they unlock even greater benefits, enhancing nutrient absorption, improving recovery, and building stronger foundations for health and performance.
Some pairings even form complete proteins, delivering all nine essential amino acids the body needs to repair, recover, and grow.
Here are some of my whole-food recommendation duos that work together better 😁
✅Spinach + Lemon
Vitamin C from lemon supercharges iron absorption from spinach, a natural energy, recovery, and immune boost.
✅Salmon & Avocado
Omega-3s from salmon meet monounsaturated fats from avocado, plus vitamin E, fueling joint health, brain function, and anti-inflammatory power.
✅Sweet Potato & Hemp Seeds (Plant-Based + Complete Protein)
Beta-carotene loaded sweet potato meets hemp seeds, one of the few plant-based complete proteins, rich in magnesium for muscle and nervous system support.
✅Tomatoes & Good Olive Oil
The antioxidant lycopene in tomatoes becomes far more bioavailable with healthy fats from olive oil, reducing inflammation and supporting heart health.
✅Wild Rice & Black Beans (Plant-Based + Complete Protein)
Individually incomplete, but together, wild rice and black beans deliver a complete protein profile, plus fiber, iron, B vitamins, and long lasting energy.
✅Berries & Greek Yogurt
High-antioxidant berries paired with probiotic-rich Greek yogurt support gut health, immune defense, and muscle recovery.
✅Broccoli & Almonds (Plant-Based)
A natural calcium-magnesium duo that strengthens bones, muscles, and cellular function.
✅Eggs & Leafy Greens
The healthy fats from eggs help the body unlock the fat-soluble vitamins (A, D, E, and K) found in nutrient-dense greens like spinach, rocket, and kale.
✅Blueberries & Walnuts (Plant-Based + Omega Focused)
Blueberries offer powerful antioxidants, walnuts bring plant-based omega-3s (ALA) for brain health, memory, and cardiovascular performance.
✅Chia Seeds & Coconut Water (Plant-Based + Omega Focused)
Chia seeds are rich in omega-3s, fiber, and plant-based protein. Coconut water adds natural potassium and hydration, a high-performance, anti-inflammatory pairing.
✅Avocado & Flaxseeds (Plant-Based + Omega Focused)
Creamy avocado with omega-rich flaxseeds delivers heart-healthy fats, fiber, and anti-inflammatory nutrients that boost overall performance.
I will have a whole chapter on this in my up and coming book, “Fuel” by the Performance Chef.
Stay healthy 💪🏻
Chef James THE PERFORMANCE CHEF | Founder of Project Performance | Leading International Private Performance Chef to Elite Athletes | Michelin trained | Author | Performance Testing
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