Fueling Success: The Critical Role of Nutrition for Student Athletes
Each week, without fail, we will have student athletes come in having not eaten for most of the day. Yet, when you ask them what their goals are… it entails, peak performance, gaining weight, putting on muscles and being at their best. I think it’s easy to see that NOT eating isn’t going to help achieve any of those goals.
For our athletes, maintaining peak performance on the field or court is not solely reliant on training and practice. Arguably, one of the most crucial elements that impacts their abilities is nutrition. Proper nutrition is vital keeping energy levels high, promoting strength, muscle growth, muscle repair, cognitive function, hormone balance and being ready to be at their best when it is needed most.
The Importance of Nutrition for Student Athletes:
Nutrition serves as the cornerstone of athletic success for students… but most eat like the average middle schooler or high schooler. Grab a Pop-Tart… Maybe grab a coffee… or a muffin as they head out the door to the bus. They have Major League dreams with Little League diets.
To achieve peak performance, student athletes should focus on eating what is going to fuel their body to be at it’s best. Although the world makes nutrition scary and complicated… it is actually quite simple.
1. Carbohydrates: Carbohydrates are the primary source of energy for the body and are crucial for fueling high-intensity activities. Whole grains, fruits, and vegetables are excellent sources of complex carbohydrates that provide sustained energy levels, promoting endurance during extended training sessions and competitions. In a world that is going Keto and low carb… your athlete should not be going down this road!
Now, we also don’t want the quick to grab processed carbs like chips, muffins, cereals etc. Imagine you were in the grocery store… stay away from the middle of the store as much as possible and stick the good stuff on the perimeter.
2. Protein: Essential for muscle growth and repair! Protein intake is critical for student athletes who are wanting to build and maintain lean muscle mass. Lean meats, poultry, fish, dairy products, legumes, and nuts are excellent sources of protein that aid in muscle recovery and contribute to overall athletic performance.
Protein shakes are a common addition to good diet and are great for an immediate after workout snack. We highly encourage all our athletes to grab a bag of protein at the gym and increase their protein consumption as most teens don’t get nearly enough based on their goals. Many studies show up to 1g of protein per pound of bodyweight is a good goal to shoot for in daily consumption.
3. Healthy Fats: Contrary to common misconceptions, healthy fats are vital for supporting overall health, hormones, and providing sustained energy. Foods such as avocados, nuts, seeds, and fatty fish are rich in omega-3 fatty acids, which help reduce inflammation and support cardiovascular health. No, smothering your healthy food with tons of cheese does not count as healthy fats and protein.
4. Hydration: Hydrate, hydrate, hydrate! Okay, we know you will have to pee a lot… but keeping the body hydrated is crucial to being at your best and staying healthy. Student athletes should prioritize water consumption throughout the day and replenish fluids lost during intense training sessions to ensure proper hydration levels are maintained.
Strategies for Preparing the Body for Peak Performance:
1. Pre-Workout Nutrition: Consuming a balanced meal containing carbohydrates, protein, and healthy fats approximately 2-3 hours before training or competition provides the body with sustained energy and prevents feelings of fatigue during intense physical activity. Opt for whole-grain bread with lean protein and a side of fruits or vegetables for a well-rounded pre-workout meal. If you are tight on time or don’t have time for a full meal, an apple and peanut butter was always my go-to choice.
2. Post-Workout Recovery: It is time to refuel! Student athletes should prioritize post-workout nutrition to get the muscle recovery going as soon as possible. Consuming a combination of carbohydrates and protein within 30 minutes to an hour after training aids in muscle repair and glycogen replenishment. Options such as chocolate milk, a protein shake, or a turkey sandwich on whole-grain bread can be great ways to get going in the right direction.
3. Snack Smart: Incorporating snacks into their daily routine can help student athletes maintain energy levels between meals and keep you ready for your training and games. Snack options such as Greek yogurt with fruits, trail mix, or beef jerky were always my favorites throughout the day.
4. Stay Hydrated: We can’t stress it enough… hydrate! This one really just comes down to discipline and doing it. Yes, you will probably be drinking more water than you ever have… but you need it to be at your best. Carry a water bottle and sip water consistently throughout the day. Doesn’t have to be sexy… just have to do it.
Need More Ideas?
Here is a list of plenty of sites to get you going with recipes and ideas!
EatingWell.com: EatingWell provides a dedicated section for healthy recipes that cater to athletes, offering a diverse range of nutritious meals and snacks tailored to support physical performance.
Website: www.eatingwell.com
CookingLight.com: Cooking Light features a collection of athlete-friendly recipes that focus on using wholesome ingredients and innovative cooking techniques to create flavorful and nutritious dishes for individuals leading an active lifestyle.
Website: www.cookinglight.com
FitMenCook.com: Fit Men Cook is a comprehensive platform that offers a variety of healthy recipes specifically designed for athletes and fitness enthusiasts. The website emphasizes the importance of balanced nutrition and provides creative meal ideas to support an active lifestyle.
Website: www.fitmencook.com
TheHealthyChef.com: The Healthy Chef provides a selection of athlete-focused recipes that prioritize the use of fresh, whole ingredients to create nourishing and delicious meals. The website emphasizes the importance of nutrient-dense foods to enhance athletic performance and overall well-being.
Website: www.thehealthychef.com
MinimalistBaker.com: Minimalist Baker offers a range of simple and quick recipes that are suitable for athletes looking for nutritious and easy-to-prepare meals. The website focuses on using minimal ingredients while ensuring the dishes remain both healthy and flavorful.
Website: www.minimalistbaker.com
Delish.com: Delish provides a dedicated section for healthy recipes that cater to athletes, featuring a diverse array of nutritious meals and snacks that are both easy to prepare and enjoyable. The website offers a mix of traditional and contemporary dishes to suit various dietary preferences and requirements.
Website: www.delish.com
MyFitnessPal.com: MyFitnessPal offers a comprehensive recipe database specifically tailored to the needs of athletes and individuals focused on maintaining a healthy lifestyle. The website provides easy-to-follow recipes with detailed nutritional information to help athletes track their intake and make informed dietary choices.
Website: www.myfitnesspal.com
RealSimple.com: Real Simple features a collection of athlete-friendly recipes that emphasize simplicity and nutritional balance. The website offers a variety of meal ideas and cooking tips to help athletes incorporate healthy eating habits into their daily routines.
Website: www.realsimple.com
Tasty.co: Tasty provides a dedicated section for healthy and nutritious recipes that are suitable for athletes and individuals seeking quick and easy meal solutions. The website offers a wide range of culinary options, including snacks and main courses, to support active lifestyles.
Website: www.tasty.co
AllRecipes.com: AllRecipes offers a selection of athlete-friendly recipes that cater to various dietary preferences and requirements. The website features user-generated content and a diverse range of meal ideas suitable for athletes looking to maintain a balanced and nutritious diet.
Website: www.allrecipes.com
Websites cited:
1. "Nutrition for Athletes." American Academy of Pediatrics, HealthyChildren.org, https://www.healthychildren.org/English/healthy-living/sports/Pages/Nutrition-for-Athletes.aspx.
2. "Eating for Sports." Nemours KidsHealth, https://kidshealth.org/en/teens/eat-sports.html.
3. "The Importance of Nutrition for Young Athletes." Seattle Children's Hospital, https://www.seattlechildrens.org/health-safety/keeping-kids-healthy/nutrition-exercise/nutrition-young-athletes/.
4. "Sports Nutrition." EatRight.org, Academy of Nutrition and Dietetics, https://www.eatright.org/food/resources/national-nutrition-month/commit-to-healthy-eating/sports-nutrition.