Boost Sports Performance By These 10 key foods! (2020)

Boost sports performance

Boost Sports Performance by amazing foods which are listed below. Here in this guide, you will learn incredible food. If you include those foods in your diet. You will notice a result in no time.

Boost sports performance by having these foods in your daily diet plan. No boost in sports performance without a balanced diet.

Every day, we provide our bodies with vitamins and minerals useful for keeping our bodies running at full capacity.

Properly selected, these foods allow you to have more energy, boost our performance, improve our concentration and even speed up muscle recovery.

Therefore advisable to closely monitor what is happening on the plate. Certainly, We present to you 10 key foods to boost your sports performance. For more details, click here

Boost sports performance

1. Rice, Satiating And Gluten-Free

Rice is interesting for its satiety power, a moderate GI and the absence of gluten. However, rice has the distinction of being gluten-free, a useful aspect for intolerant people.

To this is added the fact that its glycemic index (GI) is moderate (58) if one consumes basmati rice, or even low (50), for brown rice.

However, to be useful for athletes, avoid as much as possible quick-cooking rice, which has a GI of around 87.

What interests us in rice is its power of satiety. With 25 g of carbohydrates per serving, it is one of the favorite foods for athletes. 

The reason is simple: carbohydrates instantly boost our performance. It is one of the main fuels useful in the event of physical exertion.

Before training or competing, the intake of carbohydrates allows you to leave with “the full tank”, that is said that you have enough energy to give the best of yourself. 

During the effort, the carbohydrates (by a water supply) avoid the slack and start again the machine. After the session, the carbohydrates, like rice, allow you to start a quality recovery.

Calories Protein Carbohydrates Fat Most
118 kcal 3.5g 25g 0.4 g Rich in fiber

Rich in antioxidants

Source of vitamin B

Source of selenium

                  Basmati rice: satiating, gluten-free 


2. Oatmeal, Your Ally For Breakfast

Consuming 70g whole grains like oatmeal, study finds, could reduce the risk of premature death by 22

Today we know that not all grains are created equal. For breakfast, you can opt for a large bowl of oatmeal combined with a vegetable drink to improve your health.

 A recent study (1) dating from 2016, published by Harvard University, looked at the eating habits of more than 786,000 adults. 

They thus demonstrated that consuming 70 g of whole grains such as oatmeal would reduce the risk of dying prematurely by 22%. 

This is explained by the fact that these grains help prevent certain cancers and cardiovascular diseases, which represent the 1 st cause of death worldwide. Eating a bowl of oatmeal as soon as you wake up.

We appreciate the oatmeal for the number of carbohydrates provided (60 g per 100 g). Ideally, consume them cold to keep a moderate GI.

Oatmeal can be eaten as it is with a drink or can be made into simple recipes like porridge, bowl cake or homemade cereal bars. They can be included in the sportsman’s breakfast.


Calories Protein Carbohydrates Fat Most
375 kcal 11 g 60g 8 g Moderate GI (59)

Reduces blood cholesterol levels

Reduces insulin secretion

Transit aid

Oatmeal: an ally for breakfast – Values ​​per 100 g

3. organic egg, an essential at any time of the day

Egg provides high protein with a high biological value which helps boost sports performance.

Eggs are one of the favorite foods for athletes. Wrongly accused of being responsible for the rise in the level of “bad” cholesterol, it can be consumed easily at any time of the day and in 1001 different ways.

 It is worth remembering that LDL cholesterol or “bad” cholesterol often results from excessive manufacturing of the body, encouraged by a diet too rich in saturated fatty acids.

What interests us in the bud to boost our performance is the rate of proteins with high biological value. Concretely, the egg has excellent assimilation and use by the body. 

So do not hesitate to consume it. Don’t make the mistake of throwing away the egg yolk. Eat it whole to take full advantage of the minerals it contains. 

Finally, we strongly encourage you to opt for an ORGANIC egg or, failing that, raised outdoors.

Calories Protein Carbohydrates Fat Most
75 kcal 6.4g 0.4 g 5.4 g Antioxidant

Proteins with high biological value

Rich in choline

Good for the brain

Easy to prepare

Eggs, essential – Values ​​per 100 g

4. Chicken, Almost At Every Meal

White meat promotes muscle development, maintains muscles and participates in recovery

Sports performance is not without a performing muscle. However, white meat, like chicken, promotes muscle development, maintains our muscles and participates in recovery.

 Chicken contains proteins of good nutritional quality with an excellent benefit in amino acids, hence its interest in sports performance.

A scientific study (2) has shown that eating chicken, a meat low in saturated fatty acids induces an improvement in blood lipid levels, an important point in preventing cardiovascular diseases. 

Again, we recommend that you prioritize quality. In fact, refer to a quality label and do not hesitate to vary the recipes for more pleasure.

Calories Protein Carbohydrates Fat Most
150 kcal 21g 0 g 7 g Low in fat

Excellent source of complete protein

Rich in phosphorus, zinc, and selenium

Rich in vitamin B3 and B6

                  Chicken: eat at almost every meal! Values ​​per 100 g

5. Fish and Its Virtues

Omega 3s contained in fatty fish improve neuromuscular function and reduce fatigue

The National Agency for Health, Food, Environment and Work (ANSES) recommends eating fish twice a week (3). 

Therefore, you can combine it with a lean fish such as cod or Alaskan pollock and fatty fish such as salmon or sardines.

Certainly, Science is unanimous. The Omega 3s found in particular in salmon and all fatty fish improve neuromuscular function and reduce fatigue, which improves sports performance.

Adequate intake of omega 3 increases muscle function by up to 20%. Added to this is the health advantage that salmon has in preventing cardiovascular disease, brain development and the reduction of certain diseases.

Only downside, because of the risk of contamination by heavy metals, it is advisable to be vigilant with the label as with its origin.

Calories Protein Carbohydrates Fat Most
206 kcal 20g 0 g 14 g Source of Omega 3

Rich in protein

high in B vitamins

good in minerals and trace elements

Salmon: many virtues – Values ​​per 100 g


6. green vegetables, essential for your health

Green vegetables are incredibly effective at improving sports performance, study finds

According to researchers from the University of Leuven in Belgium, green vegetables, like spinach, are extremely effective in improving sports performance.

27 athletes took part in the experiment under “normal” conditions than in conditions of hypoxia, which is to say depleted in oxygen as it is the case among athletes of altitude.

After 5 weeks of testing, the composition of the muscle fibers had evolved positively. The researchers explain these results by the presence of nitrates in this type of food.

They allowed vasodilation as well as better irrigation allowing easy transport of oxygen.

Incorporating green vegetables is therefore beneficial for the performance of any athlete and especially for endurance athletes evolving at altitude.

Calories Protein Carbohydrates Fat Most
23 kcal 2.2g 3 g 0.2g Rich in iron

Protects from oxidative stress

Prevents certain cancers

Rich in vitamins and minerals

  Spinach: Effects on performance and health – Values ​​per 100 g


7. Bananas To Boost Your Performance

Rich in potassium, bananas are useful for muscle recovery and reducing cramps

It can be taken everywhere and eaten in no time, the banana is one of the favorites of athletes.

And  Easy to eat, it is useful for giving a boost, providing quality carbohydrates before exercise or preparing for recovery in post-training.

Rich in potassium, bananas are useful for muscle recovery and reducing cramps. 

As you may have noticed, bananas are omnipresent in supplies or at the end of a running race. To transport your banana everywhere, without it crashing, we advise you to opt for a “banana case” (if so, it exists).

 In addition to causing a sensation with your comrades, you can eat it everywhere, before, during or after your sporting event. Finally, be aware that the more ripe the banana, the more its glycemic index increases.

Calories Protein Carbohydrates Fat Most
90 kcal 1.5g 20g 0 g Rich in potassium

Promotes intestinal transit

Source of vitamins B6 and B9

moderate GI (52)

          Bananas: useful for refueling, boosting sports performance 


8. Almonds, Ideal As a Snack

Almonds provide athletes with the nutrients they need and help increase performance again, with scientific reference to support (6), almonds boost sports performance. And a study published in the Journal of the International Society of Sports Nutrition.

 Informs us that athletes who consumed 75 g of almonds for 4 weeks have seen their performance increase in cycling during an enduring effort. In addition, among them were 8 cyclists and 2 triathletes.

The study recalls that a handful of almonds as a snack is particularly suitable for athletes to provide the nutrients they need.

Generally, it is advisable to consume 1 g of lipids per kilo of body weight. To meet its needs, oilseeds are found, especially in snacks.

Calories Protein Carbohydrates Fat Most
578 kcal 19g 4 g 54g Rich in magnesium and vitamin E

Prevents heart disease

Increases insulin sensitivity

Contains “good” lipids

                            Almonds: ideal for snacks – Values ​​per 100 g


9. Raisins, To Take Everywhere

Rich in carbohydrates, raisins give a boost

Raisins provide energy to athletes with this 75 g of carbohydrates per 100 g.

 American researchers (7) tested 11 male runners, divided into three control groups. Eating raisins improves athletic performance by providing carbohydrates.

Very popular with sportspeople, dried fruit has the edge to give a boost. Do not hesitate to vary the pleasures according to your desires.


Calories Protein Carbohydrates Fat Most
324 kcal 3 g 75g 1.3 g Antioxidant

Source of vitamin B

Energy supplier

Take it everywhere

          Raisins: take it everywhere – Values ​​per 100 g


10. Dark Chocolate To Have Fun Without (too) Feeling Guilty

Rich in magnesium, dark chocolate is an anti-stress and could have a beneficial effect on cramps

Our last food to boost your performance and your taste buds are obviously dark chocolate.

Good for morale, dark chocolate acts as an anti-stress. Source of magnesium.

It could have a beneficial effect on cramps while theobromine significantly stimulates the nervous system. It is also very rich in antioxidants and thus helps to fight against free radicals.

Obviously, with 633 kcal per 100 g, it should be reasonable … 😉

Calories Protein Carbohydrates Fat Most
633 kcal 6.3 g 36.6g 51.2g Rich in vitamins and minerals

Good for the heart


Reduces stress

    Dark chocolate: in addition to its virtues for sport! – Values ​​for 100 g


In short, there are many foods that help to boost sports performance. Among them :


  • Rice
  • Rolled oats
  • Eggs
  • The chicken
  • Fish
  • The green vegetables
  • Bananas
  • The almonds
  • Raisins
  • Dark chocolate

Each of them provides the micronutrients as well as the macronutrients useful for the amateur and professional sportsman. 

However, our article would not be complete without recalling the importance of hydration in sports performance. 

Since water represents 60% to 70% of our body weight, it is important to remember that even minor dehydration of around 2% induces a drop in sports performance by 20%. 

Now, it’s up to you to stay hydrated and eat better to keep you healthy and have fun in your sport and why not break new records.

Read Also this incredible an article: Protein supplements after sport, why they are useless according to an expert


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