Playing sports requires a combination of coordination, talent and skill. While you may have all three of these things, you won’t get very far without a healthy diet. Healthy foods not only keep you healthy, but they also provide you with the energy you need to stay active and get through the game.
Carbohydrates
When you play sports, carbohydrates are a fundamental part of your diet. When you eat carbohydrates, the simple sugar blood glucose travels through your digestive system and into your bloodstream. This simple sugar provides your body with all the energy it needs to get through a sports event. Different carbohydrates move through your system at different rates, however. Refined carbohydrates, such as white bread, white pasta, desserts and sugar, cause a rapid spike in blood sugar. While this provides you with a burst of energy, it also leads to a crash later.
The key is to focus on healthy carbohydrates rather than unhealthy carbohydrates. Whole grain breads, oats, bran, fruits and vegetables move through your digestive system more slowly than refined carbohydrates. Because of this, they keep your glucose levels stable and provide you with a steady stream of energy.
Fat
Fat is an important aspect of a healthy diet, particularly for athletes. When you exercise, your body uses the glucose from carbohydrates initially. Your body can only store so much glucose, however, so at some point your glucose stores are depleted. When this happens, your body turns to the next macronutrient, fat, for energy. Eating a small amount of healthy fats each day ensures that your body has access to enough energy to sustain you through practices and games. Choose unsaturated fats such as nuts, seeds, avocado and olive oil.
Kids Health notes that athletes need to consider timing when eating fats. Fats can slow down digestion, so eating them right before a sports event can make you feel sluggish. Eat fatty foods a few hours before practice or games.
Protein Bar
Protein bars can fall on both ends of the nutrition spectrum. Some protein bars are high in protein, carbohydrates and sugar, but offer little to no other nutrients. Other protein bars, usually the ones made with whole food ingredients, contain vitamins and minerals, including iron, calcium, vitamin A and the B vitamins.
When choosing a protein bar, read the nutrition label and opt for one that contains the least amount of sugar. Check out the ingredients and avoid protein bars that list high fructose corn syrup or partially hydrogenated oils. Better yet, make your own protein bars at home using oats, eggs, protein powder, milk, dried fruit and cinnamon.
Energy Drinks
Although technically a beverage rather than a food, it is important to consider energy drinks when talking about healthy foods versus unhealthy foods in sports. When you’re feeling tired and you have a sports game or practice, you may think it’s a good idea to reach for an energy drink as a quick pick-me-up. Think again. While energy drinks may give you that jolt of energy, they are generally loaded with sugar and caffeine and offer no nutritional value.
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