Mid-Workout Snacks to Boost Your Energy

Question:

I am a 59-year-old male who is still playing competitive soccer. – 2 x 45 minute halves each game. Any suggestions for a halftime snack to boost my 2nd half energy level?

– Joe B.

Answer:

Bravo for keeping up your game! Many athletes experience a decline in energy level toward the end of a match, especially those lasting nearly 2 hours. Hopefully you are consuming a balanced meal a couple of hours prior, then a sports drink 5 to 10 minutes before kickoff. A halftime snack helps to postpone fatigue, stabilize blood sugar and keep up the pace during the second half.

Items with significant fat, fiber or protein — which slow digestion and thus blood glucose replenishment – should be avoided at this time. For that reason, even a flavored yogurt cup or granola bar may not be suitable.

A halftime snack should be comprised of carbohydrates, fluids and electrolytes. Examples include: watermelon slices, orange wedges, grapes, applesauce packet, half fruit bar + water, coconut water, and a sports hydration drink. Carbohydrate gels are another (more expensive) option.

Sources:

Dirks, A. (2019, March 14) Nutrition for Soccer Players: What to Eat When. https://www.soccertoday.com/nutrition-for-soccer-players-the-right-time-to-fuel-up/ Accessed 1.10.2020
FIFA (2010, January) Nutrition for Football: A Practical Guide to Eating and Drinking for Health and Performance. https://resources.fifa.com/image/upload/practical-guide-eating-and-drinking-515515.pdf?cloudid=ukbqfkkxw2o8s1gyjria Accessed 1.11.2020

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.