No one wants to be sick, especially athletes. When an athlete is sick, he or she misses valuable time on the field or in the weight room. STACK talked to sports dietician Leslie Bonci to find out what an athlete should eat when they are sick to help them feel better, quicker.

If you have a stomach flu or even a cold, the last thing you want to do is eat. But you still need to recover and heal your body, so you need nourishment. Bonci offers a list of foods that will give you the fuel and nourishment you need without upsetting your stomach.

Consuming Carbs

Consuming enough carbohydrates while you’re sick is important. Carbs digest well and give you a good source of energy. Oatmeal is a great source. Plus, it is bland and can sit comfortably in your stomach. “Oatmeal can help to bind you up a little bit, which is a good thing so you don’t tend to go to the bathroom as much,” Bonci says.

Another awesome source of carbs is rice.

If you want to eat some protein while you are sick, yogurt is what you need. The benefit of yogurt is that it has live active cultures that will help you feel better.

If you have the flu or are experiencing flu-like symptoms, you need to replenish your body’s electrolytes, sodium and potassium. Oranges and bananas are always good options for a light, juicy snack. If you are looking more for fluids, orange juice or a sports drink will work. Though you might not be playing sports at the time, sports drinks are a good source of electrolytes.

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