Top 5 Boosts for Sports Performance
January is the month of renewal, new goals and… sport. I’ve been on a deep dive into the Australian Open and have been curious about what mid-match boosts the players are having. It surprised me to see my number 1 snack featuring as well as the standard sports gels & bars.
In the hot temps on Rod Laver Arena, hydration has been key & cramping has been common so players are mixing water and electrolyte intake. Also, what is in those little vials? Pickle Juice! More on that…
Here are my top 5 boosts to give you energy before, during or after your workout.
1. Bananas: The Energy Powerhouse
Bananas are often referred to as nature’s energy bar. During the Australian Open 2025 over 200kg of these golden good things were consumed. They are rich in natural carbohydrates, potassium, and vitamin B6, which are essential for athletes. If you ever have a twitching eyelid, chances are you need some potassium, so grab a banana.
Carbohydrates for Energy: Bananas provide easily digestible sugars that supply quick energy for workouts or competitions.
Potassium for Muscle Function: With high potassium content, bananas help regulate muscle contractions and prevent cramps.
Magnesium for Recovery: Magnesium helps to relax muscles and assist with repair and recovery.
Best time:
Pre-workout: Eat a banana 30 minutes before exercise for an energy boost.
Post-workout: Pair it with a spoonful of peanut butter for a mix of carbs and protein.
2. Greek Yogurt with Berries: A Perfect Recovery Duo
Greek yogurt and berries form a nutrient-packed combination that aids in recovery and promotes sustained energy. Full fat yoghurt will make you feel fuller than the low-fat version and watch for added sugars, thickeners and junk.
Protein-Packed Yogurt: Greek yogurt is an excellent source of protein, helping repair muscle tissue after intense activity.
Antioxidant-Rich Berries: Blueberries, strawberries, and raspberries provide antioxidants that reduce inflammation and combat oxidative stress.
Calcium and Probiotics: Yogurt also delivers calcium for bone strength and probiotics for gut health.
Best time:
Post-workout: Mix a cup of Greek yogurt with a handful of mixed berries and a drizzle of honey for an energizing snack that aids recovery.
Anytime: Add a handful of almonds for some crunch, good fat & protein.
3. Trail Mix: The Ultimate Portable Snack
Trail mix is a versatile and convenient option that combines healthy fats, protein, and carbohydrates. Look for a mix of nuts, seeds, and dried fruits (sulphite-free) for maximum benefits.
Healthy Fats from Nuts: Almonds, walnuts, and cashews provide long-lasting energy and essential fatty acids. Natural is best.
Quick Energy from Dried Fruits: Raisins, apricots, and dates are rich in natural sugars for immediate energy. Choose colour & sulphite-free dried fruit.
Protein for Muscle Maintenance: Seeds like pumpkin and sunflower add a protein punch.
Best time:
Pre-workout: Grab a handful of trail mix to fuel your workout.
On-the-go: Keep a portioned pack in your bag for an energy boost anytime.
4. Australian Open favourite: Pickle Juice
Pickle Juice has been a favourite to relieve cramps for tennis greats like Holger Rune during his epic 5 set match against Jannick Sinner. And it fits into the AIS criteria. Good old pickles, eh? It contains electrolytes potassium, sodium for an instant pick up.
Releases a muscle cramp within 30 seconds: according to the scant research available, pickle juice is a transient receptor potential (TRP) channel agonist which can prevent and release a muscle cramp. Other TRP agonists are chillis, ginger, cinnamon, wasabi & mustard.
Best time:
Pre-workout: drink undiluted 1ml/kg of body weight 15 min before exercising if you’re prone to cramping.
Onset of a cramp: drink undiluted 1ml/kg of body weight or even a mouth rinse will activate the receptors if the vinegary solution is a bit much.
5. Smashed Avo on a slice of Rye Sourdough
Bill Granger started a global brunch trend of smashed avo on toast that is now more Aussie than Vegemite. Swapping out the white bread for rye sourdough gives the ratio of 3:1 Carbs:protein, essential minerals and good fats which is ideal for recovery.
Easily digestible complex carbohydrate from rye sourdough: a good quality carbohydrate with essential minerals.
Healthy Fats from Avocado: Avocado is loaded with monounsaturated fats, which support heart health and sustained energy.
Rich in Micronutrients: This snack offers vitamins like B12, D, and E, as well as minerals like zinc and selenium and electrolytes like magnesium & potassium for recovery.
Best time:
Post-workout: 100g of avocado smashed up with a fork and spread over the toasted sourdough for a great recovery snack.
Anytime: Sprinkle with salt, pepper, or a dash of chili flakes or add a poached egg for an extra protein boost.
Additional Tips for Choosing Sports Snacks
Post training: Aim for a mix of carbohydrates, protein, and healthy fats in every snack with a ratio of 3:1 carbs:protein.
Timing Matters: Consume snacks 30 minutes to 1 hour before or after workouts for maximum benefits.
Stay Hydrated: Pair snacks with water or electrolyte-rich beverages to maintain hydration.
Opt for Natural Foods: Minimize processed snacks and prioritize whole, nutrient-dense options.
