The majority of  athletes wonder whether they should eat before, during, and/or after their workouts and which foods are best to eat at which times.

Research studies show that snacking on carbohydrates and staying hydrated during an extended workout (an hour or more of vigorous exercise) may keep athletes energized and prevent fatigue.

Also, keep in mindthat carbohydrates are the brain’s major source of energy – keeping brain well-fed can help you think obviously, focus on the game, and maximize your performance potential.

Our bodies are able to change rates of nutrient breakdown based on the body’s energy demands (e.g., when we shift from mild exercise/stretching to more strenuous exercise).

But, depending on body kind, gender, age, kind of exercise, and other factors, the body can only absorb a maximum of about 1.0 to 1.5 grams of carbohydrate per minute.

That means that consuming more than about 60 to 75 grams of carbohydrate per hour while working out won’t benefit you, and it could even cause you to feel sluggish or to have an upset stomach.

A banana is a excellent source of carbohydrate, in addition to potassium, folate, and other nutrients.

An average-sized banana is about 35 grams, so you can figure that your body will be able to digest that banana and get those nutrients to your working muscles within 25 to 35 minutes after eating it.

You may not experience a surge of energy, but following your coach’s suggestion might help you to stave off fatigue through the second half of your soccer games.

Lots of foods and drinks (not just bananas) make excellent snacks that help you maintain your energy without upsetting your stomach.

When you’d rather to take in calories in a liquid form during a game, you may want to try sports drinks or 100 percent fruit juice at half-time. Or, you may prefer denser energy sources like energy bars.

Either way, the best way to determine what snacks will help you to perform at the top of your game is to experiment with different foods and drinks.

Experimenting with new snacks must be done at practice, not on game days – you will not want to find out in the middle of a game that your new half-time snack actually makes you feel sick!

For more information, including specific food suggestions, review Is it better to eat before or after exercise?.