9 Energy Foods to maintain performance in sport

The energy requirements of sport tend to be the maximum, and to sustain an adequate flow of energy is of great importance to take a balanced and healthy diet. This is why it is advisable to add food that contributes energy so that the caloric combustion does not cause exhaustion.

If you plan to start a strong physical training it is vital to seek the advice of a nutrition expert.

For the time being, the following foods will contribute with the additional energy required by the organism to do sport without weakening it and making it possible to balance in all its functions.

nuts: Nuts contain a moisture less than 50 percent and its energy concentration is high, as well as high caloric density, protein and vitamins, as we share Hsnstore.


In this way, they become the perfect nutritional allies for the programs of intense physical demand such as sports.

It is advisable not to add salt, or transform when frying or toasting. The consumption in its natural state is the one that guarantees a real nutritional contribution, as well as the exploitation of the greater amount of benefits.

dehydrated fruits: Some fresh fruits are subjected to the dehydration process, significantly increasing their nutrient concentration thanks to the high content of simple carbohydrates.

They provide a significant proportion of healthy fats, among which we find omega-3 fatty acids.

No less important are the varieties of vitamins and minerals, highlighting the presence of potassium, magnesium, phosphorus, vitamins E and B, in addition to the elevated calcium content found in almonds and hazelnuts.

Dried fruits.

fruits: Fresh fruits also contribute extensively to the diet of athletes. In terms of benefits we find that thanks to natural sugar they provide energy immediately, supplemented conveniently with vitamins, antioxidants, fiber and, of course, abundant water.


Likewise, in accordance with its energetic power, bananas, grapes, cherimoya and figs are recommended.

It requires special mention of avocado, given its high fat content and also low in sugars and rich in fiber.

Carbohydrates: The main function of carbohydrates is energetic, its energy is easy to use, as detailed in the foundation of the heart.


They also fulfill the task of storing and reserve energy in the form of glycogen that is mobilized quickly to generate glucose, the food of the brain, that is necessary.

On the other hand, have a protein-sparing effect, avoid the formation of ketone bodies, waste, and, no less important, are part of the tissues of the organism as are the connective and the nervous, and molecules like DNA and ATP, which are the ones that finally They become energy.

It is equally important to differentiate the existing types of carbohydrates, in this case the refined sugars and starches will be avoided, and we will give priority to the simple hydrates that are found in the legumes and the integral cereals like the integral rice, by Example.

These foods can be consumed daily by the benefits of the fibers, minerals and vitamins contained in them.

Chocolate: This wonderful fruit, originally from pre-Columbian Mexico, is rich in polyphenols and potent antioxidants that protect the circulatory system. Especially the heart, also contains theobromine, mild stimulant, in addition to being invigorating and energizing.


It is preferable to consume black chocolate, as white has minimal cocoa proportions.

On the other hand, it is a good source of potassium, calcium, iron and vitamins of group B. Additionally, its large amount of soluble fiber allows for a gradual release of carbohydrates.

It highlights the dates due to its high energy value and the contribution of magnesium that is particularly important for the proper functioning of the muscles, communicates the page Telva.

Broccoli: It is valuable because of its high content of vitamins, minerals and antioxidants. Also for its anti-anemic properties It is considered a small ' energetic bomb '.


It belongs to the Cruciferous family, together with cabbage, cauliflower and brussels sprouts, with high calcium content, vitamin C, niacin and vitamin A, is a rich source of potassium, sodium and magnesium, as well as sulfur.

cereals, legumes and potatoes make up a package identified as being rich in slow-acting carbohydrates, which means that they release energy gradually.

Cereals, legumes and potatoes.

In turn, legumes are essential in our diet, due to their high content of fiber and proteins of vegetal origin, in particular if we have programmed a well defined exercise routine.

With the balanced consumption of these 9 foods, the proper advice of the nutritionist of your confidence and, of course, the coach of your choice, you are ready to start the way to the practice of your favorite sport, with the assurance that you will not be exhausted.

This article was written in an informative way and does not intend to replace the opinion of a specialist at all. If you have any concerns, consult your doctor.

Jose Ignacio Hermosa-BLes