Too many state-school pupils are denied the chance to take part in competitive sport by head teachers who treat it as an "optional extra", says Ofsted.
Schools where pupils lack opportunities to excel in sport tend to have worse academic results, says a report from the watchdog.
It explores why so many top athletes are from private schools.
The National Union of Teachers said Ofsted's comparison between state and private school sport was "ridiculous".
The report, Going the extra mile: Excellence in competitive school sport, was commissioned after the 2012 Olympics to explore why so many Team GB athletes had been educated in private rather than state schools.
'Unacceptable discrepancies'It finds "unacceptable discrepancies" where fewer than one in 10 pupils in England attend fee-paying schools but privately educated athletes make up the majority of players in rugby union's English Premiership and more than a third in top-level cricket.
Ofsted visited 10 independent schools, 35 state schools and surveyed more than 500 head teachers and more than 1,000 11- to 18-year-olds.
The majority of state school heads said competitive sport was optional. Only 13% said they expected all students to take part.
The report finds that in the most successful schools, both state and private, heads recognise that competitive sport can help build an ethos and boost grades.
Strong teams rely on teachers prepared to dedicate time and energy before, during and after school, as well as at weekends, say the authors.
Staff need to be able to identify talented pupils for extra coaching and ensure matches are accessible to everyone else, they add.
The report found 15 of the state schools visited were "delivering excellence" in competitive sport.
"They demonstrate that high school fees and large playing fields are not a pre-requisite to success," said chief inspector Sir Michael Wilshaw.
He said heads who treated competitive sport "with suspicion or as an optional extra are not only denying youngsters the clear dividends that come with encouraging them to compete, they are also cementing the social inequality that holds our nation back".
"Sport can have a transformative effect on schools and pupils," he said.
End Quote Sir Michael Wilshaw Chief Inspector of SchoolsSchools that win on the field win in the exam hall"
"It is clear that a commitment to sporting excellence often reflects a culture of high expectations and achievement in the school as a whole.
"Schools that win on the field win in the exam hall."
John Steele, chief executive of the Youth Sport Trust, said: "The findings from this report highlight a worrying inconsistency in the provision of competitive sport being offered in state schools.
'Wake-up call'"It is encouraging, however, to see that where state schools take competitive sport seriously, there is a clear correlation to academic attainment.
"This report should be a wake-up call for those schools that do not fully value its place in school life."
The NUT's deputy general secretary, Kevin Courtney, said: "State schools have neither the same facilities nor time and space in the curriculum for sport as independent schools.
Mr Courtney said the government was allowing free schools to open sometimes with "no playgrounds let alone playing fields", had abandoned the target of two hours PE a week and had withdrawn funding for the Schools Sport Partnership linking schools with local sports clubs.
"Teachers already put in the 'extra mile' for students, often working up to 60 hours a week, many take on extra-curricular activities.
"It is not teachers who are the barrier to a good sports education in schools but a lack of support, resources, funding and facilities. Those are the areas Ofsted should have been looking into with this report".
Are you a parent or teacher who helps organise school sports? What difference does competitive sport make? You can email your experiences to haveyoursay@bbc.co.uk using the subject line 'School sport'.
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