Your goal should be to get as many phytonutrients and antioxidants that you can for the amount of calories you are taken in. So what food are high in phytonutrients that I recommend?

For an athlete who is burning a lot of calories you will have to incorporate some foods into your diet such as nuts/seeds and possibly whole grains which do contain phytonutrients just not at the level of vegetables, fruits and beans. The exact amount of these variest foods would depend on the individuals personal needs depending on their situation.

Below is a list of phytonutrient rich foods, with the highest level foods generally at the top. Although it is possible for some fruit such as lemons and berries to contain higher phytonutrient levels than some vegetables and some beans higher than some fruit, etc.

Cruciferous vegetables--- which includes such foods as kale, collards, turnips(root and greens), mustard greens, bok choy, cabbage, broccoli, land and water cress.

All other vegetables---except potatoes which I would include in the grain group.

Fruit---lemons and berries are the best, fruit juices on a limited basis.

Beans

Nuts/Seeds----including nut butters without added salt and sugar.

Whole Grains---Wild(black) rice, brown rice, oatmeal, whole wheat/grain bread/pasta/tortillas, millet, spelt, quinoa, amaranth.

Other Grains---White bread,  white noodles and pasta, potatoes, white flour tortillas/tacos, grits, pancakes.