Energy Foods for Athletes

Carbohydrates are the body's preferred energy source. Eating foods containing high amounts of carbohydrates such as potatoes, pastas, whole grains and fruits will help an athlete train harder and perform better.

Oatmeal

• Oatmeal, particularly rolled oats, is the best food for energy because it slows the absorption of glucose, an important carbohydrate. The delayed absorption allows the athlete to maintain energy levels and curb appetite for maximum performance. Oats also contain zinc and B vitamins, which are important sources of energy.

Low-Fat Yogurt

• Low-fat plain or unsweetened yogurt promotes glycogen replenishment, helps with muscle recovery and is rich in vitamin B-12, which prevents fatigue. Yogurt is also an excellent source of calcium, which supports healthy bones.

Blueberries

• Blueberries, high in carbohydrates and fiber, will allow the athlete to sustain energy levels for a longer period of time. Blueberries can also help improve memory, balance and coordination, and their natural antioxidant properties can help prevent cellular damage.

Sweet Potatoes

• Sweet potatoes enhance muscle recovery but are also an excellent source of antioxidants. Rich in vitamins C and E, sweet potatoes can also prevent cellular damage caused by environmental factors such as pollution or extreme temperatures. Sweet potatoes are also a good source of iron, a nutrient necessary for oxygen production during performance.

Other Energy Foods

• Salmon, lentil soup, fresh figs, roasted chestnuts, rice bran, whole wheat pasta and oranges are also excellent sources of energy for athletes.