Playing sports requires a great deal of endurance and energy. The foods you eat before and after you play your chosen sport can influence your performance as well as how quickly you are able to recover between practices and games. Choosing nutrient-dense foods will enable you to play your best and enjoy your time being active.
Fruit Smoothie
Fresh fruit is one of your best options for playing a good game. Eat fruit before and after practice or a game; it replenishes your nutrient level, particularly potassium, and helps quench your thirst as well. A fruit smoothie can also supply protein, which is necessary for maintenance and development of your muscles. Blend a 1/2 cup low-fat plain yogurt for protein with your choice of frozen fruit and a splash of 100 percent fruit juice.
Peanut Butter Sandwich
A combination of carbohydrates and protein will fuel your body for the physical activity ahead or help restore your energy, following an intense practice or game. Whole wheat bread has several grams of fiber to help keep you full while playing your sport, and peanut butter supplies protein so you have the stamina to give the practice or game your full ability. Spread a slice of whole grain bread with peanut butter; place another slice of bread on top. Adding banana slices to this snack after practice or a game will help replenish potassium as well.
Cereal with Milk
Cereal with milk is another healthy combination of carbohydrates and protein and makes a nutritious before or after sports snack. Keep small boxes of cereal on hand for a quick and convenient snack on days you play your sport. Look for a high-fiber cereal that is also low in sugar, because it will give you the most amount of energy and fuel.
Greek Yogurt and Fresh Fruit
Yogurt is a high-protein food that supplies energy for intense activity. Greek yogurt contains several more grams of protein than traditional yogurt and is also lower in sugar. Combining Greek yogurt with potassium-rich fruits, such as bananas, berries or cantaloupe, will create a nutritious snack that will give you energy before playing your sport or replenish your fuel after practice or a game.
References
- "The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport"; Louise Burke, Greg Cox and Nathan Deakes; 2010
- "Practical Applications in Sports Nutrition"; Heather Hedrick Fink, Lisa A. Burgoon and Alan E. Mikesky; 2008
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