What are Covert four food groups of good exercise?

There isn't a concept of "covert food groups" related to exercise. It sounds like a fun, made-up idea, but exercise is a physical activity, not something you eat.

However, if you're thinking about how food can support exercise, here's a breakdown of how different nutrients can help your workouts:

1. The Energy Group:

* Carbohydrates: Provide the primary fuel for your muscles, especially during high-intensity workouts. Examples: whole grains, fruits, vegetables, legumes.

* Fat: Important for long-duration exercise and helps with hormone production. Examples: nuts, seeds, avocados, olive oil.

2. The Building Block Group:

* Protein: Essential for muscle growth and repair, helping you build strength and recover after workouts. Examples: lean meats, fish, beans, tofu, Greek yogurt.

3. The Performance Booster Group:

* Electrolytes: Minerals like sodium, potassium, and magnesium that get lost through sweat. Crucial for hydration and muscle function. Examples: sports drinks, bananas, leafy greens.

* Water: Vital for hydration, temperature regulation, and overall performance.

4. The Recovery Group:

* Antioxidants: Help repair muscle damage and reduce inflammation. Examples: berries, leafy greens, dark chocolate, turmeric.

* Sleep: Essential for muscle recovery and hormone balance, optimizing your performance.

Remember, a balanced diet with all these nutrient groups will help you get the most out of your exercise.