...and Sports & Nutrition

Importance of Fats

Fat is important in the athlete’s diet as it provides energy, fat-soluble vitamins and essential fatty acids. Fats make up the majority of energy during longer workouts.

Getting the Right Fats at the Right Time

To help you prepare for your next match Recover & Refuel recommends fats that keep you in the game.


Avocado’s mono-unsaturated fats help absorb vitamins from foods including vitamins A, D, E, and K which enables your body to utilize them. Avocados have more potassium than bananas and are also an anti-inflammatory food which is crucial for athletic recovery. Avocados are high in calories, so try not to eat more than ¼ at a time.

Fig Newton’s

Let’s be honest, Fig Newton’s are not the healthiest of snacks. However, they are high in carbs and fiber and low in fat and therefore a good energy source for your next match. Yes, they are high in calories and sugar, but they are easily digestible and an active person will quickly convert any excess to glycogen.

Fruit Bar

Much like our friend the Fig Newton, Fruit Bars are not going to win any nutritional awards. To start be sure to choose the ones with fruit at the beginning of the ingredients list or better yet, make some at home and freeze them as a healthy snack. Read the "34 Healthy Energy Bars You Can Make at Home" article below.

Natural Peanut Butter

Like the other fats on this page, Peanut Butter is higher in calories, but the protein-packed goodness also contains fiber and monounsaturated fats, as well as fat-burning folate. All-natural peanut butter keeps you fuller longer and that’s a good thing for athletes looking for a quick snack.

Granola Bars

Granola Bars are a convenient snack. They are not going to greatly enhance your performance, but they will keep you fueled up and the calories you intake will give you energy. If you’re worried about the high-cost or sugar content, try making some at home. See article below.

Mixed Nuts

Known for helping athletes stay fueled throughout the day, these vitamin/mineral filled snack are perfect for the on-the-go athlete. Make sure your mixed nuts contain 1) Walnuts, known to reduce mental and physical stresses, 2) Almonds, high in calcium, 3) Pistachios, high in potassium.