Playing sports is an effective way to get plenty of exercise. When you engage in vigorous activity, it is important to replenish the fuel your body has lost by eating nutritious and energy-supplying foods. Heather Hedrick Fink, Lisa A. Burgoon and Alan E. Mikesky note in their book, "Practical Applications in Sports Nutrition," that when playing sports, it is important to consume foods that contain protein, carbohydrates and a small amount of healthy fats.
Lean Chicken Sandwich
If you play sports, you need plenty of protein to help keep your muscles functioning properly and to give you the energy you need to play the game. Fink, Burgoon and Mikesky suggest a lean chicken sandwich as one way to consume protein, as well as nutritious carbohydrates that will give you several hours of energy. Choose skinless white meat chicken that has been grilled rather than fried, because eating too much fat can make you too uncomfortable to play your best. Layer the chicken on a whole wheat bun or whole grain bread to ensure that you get enough fiber to give you lasting energy. Choose mustard or hummus over mayonnaise to keep your fat intake low.
Oatmeal with Peanut Butter
Oatmeal is a convenient food that can be eaten quickly before a big game. Eating oatmeal increases the amount of fiber your body has access to, which will give you a gradual release of energy throughout the entire game, Leslie Bonci reports in her book, "Sport Nutrition for Coaches." Add 1 tbsp. of peanut butter to increase the protein content of your meal as well as add some healthy fat to keep your stamina level up. Fruit, such as bananas, are easily digested and can add taste and nutrition to the oatmeal. Slice up a banana on top of your oatmeal to create a well-balanced meal that may help you play your best.
Baked Potato with Beans and Cheese
A baked potato is another high-fiber food that will boost your stamina to play sports. Bonci recommends eating a baked potato with the skin to ensure that you get all of the fiber it has to offer as well as a dose of potassium to help keep your muscles working well throughout your game or practice. Top a plain baked potato with low-sodium beans and low-fat cheese to increase your protein consumption so you have the energy you need to play your best. Salsa can enhance the taste of your potato, Bonci adds, and will supply additional potassium and vitamins you need to perform to the best of your ability.
References
- "Practical Applications in Sports Nutrition"; Heather Hedrick Fink, Lisa A. Burgoon and Alan E. Mikesky; 2008
- "Sport Nutrition for Coaches"; Leslie Bonci; 2009
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