Does a snack at half-time boost energy to finish a sports game?

Dear Reader, 

Eating a banana is definitely an a-peeling way to get the energy boost you need to finish a soccer game strong! Bananas are rich in carbohydrates (carbs, for short), which are your body’s main fuel source during endurance sports like soccer. However, bananas aren’t the only pick-me-up that can help you power through the second half. Read on to learn more about how bananas and other carb-rich foods give you energy and how quickly your body can use them.  

Do bananas give you energy right away? 

If you choose to eat a banana at halftime, go for it! It’s a quick, easy, and nutrient-dense way to help replenish your energy during a game. The amount of time it takes to digest food varies from person to person. Digestion is a gradual process. While food takes, on average, 28 hours to fully move through your digestive system, your body can begin using carbohydrates for energy much sooner. Fruits like bananas are especially helpful because they contain natural sugars your body can use quickly. 

Bananas have a mix of simple carbs (natural sugars) and more complex carbs (starch and fiber). These names refer to how the carbs are built. Simple carbs are easier for your body to break down, while complex carbs take longer. While eating bananas may not give you an immediate energy boost, the combination of simple and complex carbs can give you both quick and sustained energy. 

How does your body turn carbs into energy? 

When you eat a banana or another carb-rich food, your digestive system breaks the carbs into glucose (or blood sugar). Your bloodstream carries this glucose to your muscles, so that they can use it immediately for energy. A hormone called insulin helps glucose travel from your bloodstream and into your cells, and your cells can then use that glucose as fuel.  

 Simple carbs are more likely to cause your blood sugar to spike than complex carbs. Some examples of simple carbs are white sugar, honey, and agave syrup. Simple carbs are found naturally in foods like fruit and milk and are also added to foods like candy and soda. Some examples of complex carbs are vegetables, beans, and whole grains. 

Why are carbs important during sports like soccer? 

The main goal of carbs during long, intense exercise (like soccer) is to keep your blood sugar levels steady. When your blood sugar drops too low, you may feel tired, weak, or lightheaded. Eating a banana or another carb-rich snack at halftime can help stop that drop and give your muscles more fuel in the second half. How much fuel you need also depends on how much playing time you get. If you’re only on the field for 30 minutes, you might not need as much fuel as you would if you were playing the whole game. 

Bananas are generally popular with athletes because they’re portable, easy to digest, and provide reliable energy. They’re not the only option though! Other fruits or carb-rich snacks — peaches, chickpeas, whole-wheat bread, to name a few — can help, too. 

You could even try experimenting to see what works best for you. Maybe you eat a banana during one soccer match, then apple slices, or another fruit during the next. If you want to learn more about carbs or other types of nutrients you can include in your diet, feel free to check out the Nutrition 101 Factsheet. Everyone’s body is a little different, so finding a snack that helps you feel nourished, energetic, and strong is part of the game.