What Should Athletes Eat?

If you are looking to improve your sports/exercise performance, this is for you.

Whether you are going for a run, lifting weights, or an athlete getting ready for a game or race, fueling your body properly is extremely important.

Food is fuel and we need fuel when we move our bodies (and when we don’t!). We have three different types of fuel that we can provide to our bodies. These are called macronutrients, and they include protein, fat, and carbohydrates. All of these types of fuels are important to incorporate in the diet, but when it comes to fueling for performance, their specific properties can be beneficial in specific situations.

So, what should you eat? Well, that depends on the workout and a couple other factors.

Here are some scenarios:

Scenario One:

Jane just woke up and is getting ready for a 30-minute run. She’s not super hungry but she knows that she won’t have as great of a run if she runs on an empty stomach. Jane chooses to have a banana that will provide her with carbs that will digest throughout the run, giving her the energy she needs.

-   Some other great options for Jane are oats, an apple or applesauce, cereal, or crackers. 

Scenario Two:

Jane is making breakfast before her 120-minute run. She chooses a balanced breakfast, focusing on carbohydrates with some protein and fat to give her energy throughout her run. She chooses a bowl of oats topped with a banana, hemp hearts, and peanut butter. She is also packing her running bag with a couple dates so she can fuel her body 40-60 minutes into the workout so she can have a super quick digesting carbohydrate that will give her energy to get through the run.

-   Gels, gummies, or honey are other great mid run snacks.  

Scenario Three:

Jack is getting ready to go to the gym. He had lunch over 2 hours ago, so he knows he needs something that will give him energy for his workout. He chooses to make a Greek yogurt dip with peanut butter and honey to dip apple slices into. This will give him a mixture of all of the macronutrients to keep him satiated throughout his workout.

To break this all down, carbohydrates are important for when we need energy. Fast digesting carbohydrates like honey will give us quicker energy than a slower digesting carbohydrate like oats. When you need energy ASAP you want to choose a fast-digesting carbohydrate. When you want energy soon but it's not urgent, a slower digesting carbohydrate is the way to go. When you pair a carbohydrate with fiber, protein, or fats you will slow down digestion, this will provide stable energy to fuel a longer workout. 

When to eat these foods is also extremely important. Meal timing plays a huge role in optimizing your sports performance. If you are eating 3-4 hours before a workout, you want to eat a balanced meal including carbs, protein, fat, and a fruit or vegetable. If you are planning to eat something 1-2 hours before working out, you would want to limit the fiber and fat, as these digest slower which would not provide the energy when you need it. Fat and fiber are great for increasing satiety and keeping you full for longer but when you want quick energy, prioritize on protein and carbs. For those who want a quick snack and energy 15-30 minutes before a workout, carbs are your best friends. You want carbs that are lower in fiber and will give you quick energy. Lastly, when you need energy intra workout, choose a very easily digested carbohydrate source with no fiber such as a rice krispy treat or the gels like previously mentioned. Intra workout fueling is important for those longer workouts. 

Key takeaway: FUEL YOUR BODY. Everything we do in our day requires fuel, think of your body like a car, when your car gets low or runs out of gas, it will shut down, it's the same with your body when you don’t give it energy (food). Proper fueling for workouts will help you optimize your performance. 

Share some of your favorite pre-workout meals/snacks in the comments below!

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Written by Morgan Hamler, CPT

Hey, I'm Morgan!

I’m a CPT as well as an RD2B! I graduated from West Chester University with a BS in Dietetics and I’m currently completing my dietetic internship with Be Well Solutions. I have a passion for health as a whole and believe that nutrition is just one important piece of a whole puzzle. I want to help people improve their nutrition, physical health, and mental health to help them live their best lives!

Learn more about me and the HSH offerings here.