Sports nutrition: 10 Foods that will boost energy
June 13, 2018

Sports nutrition: 10 Foods that will boost energy

Sports nutrition is just as important to your child’s game as practice. 

You can help your child be prepared for his games by feeding him the right foods to boost his energy. For many athletes, it may seem like a good idea to have an energy drink or  something caffeinated before going to practice or a game, but these foods can have a negative impact on your child’s performance.

Instead of reaching for the nearest Red Bull or even 5 Hour Energy, teach your young athlete to follow these sports nutrition suggestions for a healthy energy boost before his performance:



The Carbohydrates in oatmeal are released slowly, providing consistent energy without the highs and lows that other carbohydrate-packed foods might produce. Best eaten a few hours before an athletic performance.

Low-fat Plain Yogurt

Yogurt contains magnesium, which helps activate your body’s enzymes to promote the digestion and absorption of proteins and carbohydrates. It’s probably a good idea, however, to skip the yogurt before a game or practice if you’re sensitive to dairy. game. Eat 2-3 hours before.

For an extra energy boost after a workout, add a slice banana to a cup of plain yogurt.


Fruits are a good source of energy immediately before an athletic performance. Apples, oranges, watermelon, peaches, blueberries, and grapes can give the body a natural energy spike shortly before an athletic performance without weighing down the stomach or bothering the digestive system.

Rolled Oats

The fiber in oats slows glucose absorption into the bloodstream, helping to maintain peak energy levels.  Rolled oats are also an excellent source of Vitamin B, which is great for energy production.

Lentil Soup

Lentils produce a low-glycemic response, which means no spike in blood sugar followed by an energy-sapping crash right in the middle of the game.

Fresh Figs

If you can handle them, three figs give 30 grams of good carbohydrates along with a multitude of B vitamins, calcium and potassium to help with muscle function. and optimal bone health.

Sweet Potatoes
A sweet potato gives more than a quarter of your daily needs for vitamins C and E, nutrients that help prevent cell damage in athletes and enhances muscle recovery after training.

Rice Bran

Rice bran is full of nutrition, with five grams of carbohydrates and more than two grams of fiber in two tablespoons.

It also has 23 percent of the RDA for magnesium, which helps the body produce adenosine triphosphate (ATP). The body uses ATP for energy and converts glycogen to glucose for use as the body’s fuel during exercise.

Whole Wheat Pasta

Whole wheat pasta has nearly 40 grams of energy-rich carbohydrates per one cup (cooked) serving.

Be sure you buy the healthiest whole wheat pasta, with at least four grams of dietary fiber and five grams of protein per two ounces dry (or one cup cooked) serving.  

What energy-boosting foods have you and your child found as they’ve played sports?


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