No matter what kind of sport you practice or how intense your activity is, paying attention to your diet is essential. A balanced, targeted approach to sport nutrition can make a real difference in your energy levels, endurance, and recovery. Eating the right foods before and after your workout helps fuel your body, maintain performance, avoid energy crashes, and even reduce the risk of injuries or dizziness. But what exactly should you eat when you’re active? Here’s a breakdown.
During meals
Let’s start with the best foods to include in your regular meals when doing sports.
1. Vegetables
No surprise here. Vegetables should be a core part of any diet, especially for active people. Green vegetables are especially rich in fiber and antioxidants.
Take broccoli for example: low in calories and excellent for post-exercise recovery. Sweet potatoes are another top choice. They support your immune system and contain valuable antioxidants.
Avocados are also packed with benefits. Loaded with fiber, healthy fats and vitamins, they help meet both the nutritional and energy needs of anyone who exercises regularly.
2. Complex carbs
Starchy foods are an important source of slow-release energy. Eating them a few hours before exercise helps build sustainable fuel reserves. Good options include pasta, quinoa, bulgur, and brown rice.
3. Meat and fish
Some meats and fish are particularly valuable for sport nutrition. Lean meats like chicken and turkey are high in protein without too many calories. Red meat is richer in fat, but still provides quality protein and essential nutrients.
As for seafood, salmon is a standout. It’s rich in omega-3 fatty acids, which support cardiovascular health, and also offers a solid dose of protein.
That said, one of the best all-around foods for people who play sports is the humble egg. It’s affordable, versatile, and full of protein.
As a snack
Let’s move on to the best snacks to have throughout the day when you’re active.
1. Whole grains
Among cereals, oats are a go-to. They’re filling, nutritious, and great for keeping energy levels stable. Whole grain bread is another excellent choice, as are cereal bars made with complex carbs.
2. Fresh fruit, dried fruit and nuts
Fruit and nuts are healthy for everyone, but especially for those with an active lifestyle.
Bananas are perfect thanks to their rich mix of vitamins and minerals. Citrus fruits and kiwis are great too, with their high vitamin C content.
As for dried fruits and nuts (almonds, hazelnuts, cashews, walnuts…), they are packed with fiber, vitamins and minerals. They are an absolute must-have in any well-balanced sport nutrition plan.
Looking for an easy way to keep healthy snacks at work? BulkBar offers companies healthy and organic snack dispensers, filled with dried fruits, nuts and cereals in bulk. A smart way to support active lifestyles even at the office.
3. Other snacks
Other great snacks for physically active people include peanut butter. Its high protein content makes it a favorite among strength training enthusiasts.
Dark chocolate and gingerbread are two more energy-dense snacks that work well in moderation, especially for those looking to replenish carbs.
Just be careful with portions, as these options tend to be higher in calories.
Final thoughts
There’s no shortage of good food choices when you do sports or physical activity. From green vegetables to starchy grains, lean meats, salmon, fruit and nuts, you’ve got plenty of healthy, tasty options.
On the other hand, avoid foods that are hard to digest, especially those high in fat. Processed products that are overly salty or sugary (and overpackaged!) don’t belong in a performance-driven diet.
And don’t forget: sport nutrition isn’t complete without proper hydration. Drinking plenty of water is just as important as eating right when you’re active.
Published on 30/12/2022
