Eat Right and Play Hard
Food that gives faster, stronger and longer lasting energy to the body and mind. All sports person need “high-octane” fuel. In addition to calories for daily activities, health, brainpower and growth, children and teens need energy for sports. To boost their performance, here are some power foods you can eat.
Pre-Play Fuel: (1-2 hours before activity)
These foods provide carbs and light protein for sustained energy.
- Banana with peanut butter
- Greek yogurt with berries and honey
- Oatmeal with nuts and sliced fruit
- Whole grain toast with almond butter
- Smoothie (banana, spinach, whey protein, oats, almond milk)
During play: (for long or intense sessions)
Helps maintain energy and hydration.
- Coconut water or electrolyte drink
- Banana or raisins
- Energy bars with natural ingredients
- Dates or figs (instant sugar + minerals)
Post-Play Recovery: (within 30-60 minutes)
A blend of protein + complex carbs + antioxidants for muscle repair and energy restoration.
- Grilled chicken with brown rice and vegetables
- Quinoa salad with chickpeas, avocado, olive oil and vegetables
- Egg omelet with whole grain toast and fruit smoothie
- Cottage cheese with pineapple or berries
- Salmon with sweet potato and spinach
Brain and Attention Boosters:
If your “hard work” involves strategy, quick decisions or E-sports, this is helpful.
- Dark chocolate (moderate amounts)
- Walnuts and almonds
- Blueberries
- Green tea or matcha (natural caffeine + L-theanine)
Compact Plant-Based Super Foods:
Spirulina:
- It is a blue-green algae
- Rich in protein, iron, vitamin B12, chlorophyll
- Relieves fatigue, aids muscle recovery and boosts immune system.
Quinoa:
- It is a grain that provides all 9 amino acids
- High fiber, gluten free, long lasting energy food
- It is considered as a “complete food for astronauts”.
Berries:
- Blueberries, cranberries are high in antioxidants.
- It reduces the risk of heart diseases by lowering cholesterol.
- Blood sugar control
- It prevents bacteria from sticking to the teeth, which prevents serious tooth and gum diseases.
- Strengthens immunity and gives the body the strength to fight infections.
Flax seeds and Chia seeds:
- Protects against heart disease (lowers blood pressure and cholesterol)
- Helps in balancing hormones in women (PCOD, menopause)
- Excellent for brain and skin health
- Useful for athletes in muscle recovery and fat loss
- Rich in omega-3, magnesium, protein
- Useful for digestion and mental concentration
- Best for bones (calcium + magnesium)
- Helps in weight loss (fiber reduces appetite)
Microgreens:
- They provide 30-40% more nutrition than vegetables
- They are now considered Super Foods
- Strengthens the immune system
- Beneficial for lungs, heart, eyes and skin
- Helps in weight loss
- Protein and antioxidant source for athletes
- Helps fight cancer, diabetes, fatigue
It is important to keep the body hydrated
All sports person need to consume adequate fluids during workouts. Fluids are important to avoid overheating and eliminate waste produced by active muscles. Here we will tell you about the fluids that keep the body hydrated.
Coconut Water:
- Its Natural and effective electrolyte drink
- Rich in Potassium, Sodium, Magnesium
Banana shake:
- King of potassium
- Prevents muscle cramps
- Very effective pre or post workout
Buttermilk:
- Rich in sodium, calcium and probiotics
- Keeps the body cool and balances electrolytes
Lemon Water:
- Salt contains sodium, magnesium and zinc
- Lemon contains vitamin C and potassium
- Best rehydration drink in hot and sweaty weather
Citrus Fruits juice:
- Rich in Potassium + Vitamin C
- Relieves fatigue
- Helps in muscle recovery
Homemade ORS Drink:
- Natural and instant electrolytes Drink.
- Maintains the balance of sodium and potassium.
- Effective and easily available.
Hydration is essential before, during and after activity.