Foods to Fuel Athletes

By Julia Bevilacqua, 2024 

Published 03/09/2023

As the winter sports season comes to an end students and student athletes should be focused on healthy eating habits to drive them into next season. Having a diet of fruits and veggies, protein, and carbohydrates are going to help sports and academic performance as a well rounded diet will fuel the brain and the body. 

1. Fruits and Vegetables 

Fruits and veggies contain many different nutrients that are essential for athletic performance. 

• Bananas: A great source of fiber and sustainable energy. Bananas are sweet and versatile, so if texture is a problem…blend the banana up in a smoothie! Bananas also contain a lot of potassium, which is sweat out of your body when you exercise and needs to be replenished. Most other fruits and veggies contain potassium including but not limited to oranges, spinach, broccoli, cucumbers, peas, and cantaloupe. 

• Berries: berries contain antioxidants, vitamins, and fiber which are all so important for general health. Berries are really sweet, and contain low amounts of sugar compared to other fruits. Each kind of berry each has its own benefits such as lowering inflammation and improving immune function. 

• Greens: Spinach, kale, broccoli, brussel sprouts, and green beans are just some of the green veggie powerhouses that contain vitamins, fiber, and plant proteins. Greens have also been proven to help mood and energy levels. 

2. Protein

Protein is the building blocks of tissues and muscle in the body, eating protein will help repair these muscles and tissues especially after a workout. 

• Salmon: this fish is rich with omega-3s and serves as a great source of protein with natural anti-inflammatory properties. The omega-3s are also amazing for hair, skin, and brain, and they may also lower the risk of heart disease and high blood pressure. 

• Almonds: with healthy fats, protein, fiber, vitamin B, E, and magnesium, almonds are the perfect choice for an athlete in between workouts and competitions. The healthy fats and protein are great for staying full and sustaining energy through any practice. 

3. Carbohydrates  

Carbs are essential for sustaining the demands of training and competition, they are the body’s main source of energy and they fuel the brain and muscles. 

• Whole grain pasta: everyone loves pasta, and if wheat intolerance is not an issue whole wheat pasta is a great source of fiber and is nutrient dense. Normal pasta and white bread has been stripped of its natural benefits. If an athlete is going to carb load before a competition whole grain is the way to go with all of its added benefits. 

• Sweet potatoes: Again, chock-full of vitamins and fiber, sweet potatoes are easy to digest and one of the best carbs for endurance athletes. This carb is sweet and provides you with energy that is released more slowly (this is called “low glycemic index”). Many athletes prefer sweet potatoes over pasta to give them energy before competition, as sweet potatoes give you just as much energy and contain less calories.