Performing well on the field or court depends largely on your skill, but what you eat can influence how well you are able to play. A balanced diet will fuel your body so you can play to the best of your ability. Prepacked food is a convenient way to get the vitamins and minerals you need to play your sport, but not all of your choices are created equally. Once you know what your body needs, you can choose the healthiest and most beneficial prepacked foods.
Nutrition
You need a variety of foods and nutrients to achieve peak performance in your sport. Carbohydrates are essential for your energy level and might increase the amount of time you are able to be active while playing your sport. Carbohydrates are particularly important for endurance athletes who might eat a high-carbohydrate diet in the two or three days before an event. Healthy fats and protein also help provide your body with fuel. Food with B vitamins are essential for energy-production. Electrolytes, such as potassium and sodium, will help you maintain a proper balance of fluids in your body.
Prepacked Food
Prepacked foods allow you to get proper nutrition wherever you are. It might not always be convenient to pack your own fresh fruits and vegetables, or a nutritious sandwich. But prepacked foods can serve the same purpose. Do not just grab any package of food that sounds appetizing because many of your choices are too high in salt, sugar or saturated fat to benefit you. Choose low-salt and low-sugar options that contain unsaturated fats to get the nutrients you need to perform well. Prepacked foods that also contain whole grains and protein are among the best options for you.
Examples
A package of unsalted nuts, such as almonds, walnuts or peanuts, supply you with a healthy dose of protein and healthy unsaturated fats. Nuts also supply electrolytes, including magnesium and potassium, that are essential for the proper function of your muscles. Low-fat string cheese is a nutritious source of protein. Cheese also supplies you with a dose of calcium for strong bones, which are crucial for superior athletic performance. Choose a sandwich from your local deli made on whole wheat bread with lean turkey and plenty of vegetables for a dose of protein, carbohydrates, and vitamins and minerals. Prepackaged salads with lean meat, packaged sliced fruit, trail mix, low-salt beef jerky and skim milk are additional options that supply you with the nutrients you need as an athlete.
Tips
Read nutrition labels when you opt for prepacked foods. Choose foods that are low in saturated fat, salt and sugar. Saturated fat can slow you down by causing you to feel sluggish. Salt might create an electrolyte imbalance in your body. Sugar can cause an initial burst of energy, but later causes fatigue. Opt for naturally-sweetened carbohydrates, such as fruit, to avoid consuming too much sugar.
References
- Nutrition for Sport and Exercise; Marie Dunford and Andy Doyle
- Colorado State University Extension: Nutrition for the Athlete
- Fitness.gov: Winning Nutrition for Athletes
