Whether you’re a high school athlete training for the next big game or simply looking to optimize your performance, nutrition plays a crucial role in your success. The right foods can improve endurance, speed up recovery, and keep you energized throughout intense workouts and competitions. Here are some key nutrition tips to help you stay at the top of your game.
1. Prioritize a Well-Balanced Diet
A well-balanced diet ensures your body gets the right nutrients to perform at its best. Your meals should include:
- Carbohydrates 🥔🍞: Your main source of energy! Opt for whole grains, fruits, and starchy vegetables like sweet potatoes to fuel your performance.
- Protein 🍗🥚: Essential for muscle repair and recovery. Include lean meats, eggs, beans, and dairy in your diet to support muscle growth.
- Healthy Fats 🥑🥜: Fats provide long-lasting energy and help with hormone production. Avocados, nuts, seeds, and olive oil are great sources.
- Vegetables & Fruits 🥦🍎: Packed with vitamins, minerals, and antioxidants to keep your immune system strong and aid in recovery.
2. Hydrate, Hydrate, Hydrate!
Proper hydration is key to avoiding fatigue, muscle cramps, and decreased performance.
- Aim to drink half your body weight in ounces of water daily (e.g., a 150-lb athlete should drink at least 75 oz).
- Before a game/workout: Drink at least 16-20 oz of water 2-3 hours before.
- During: Sip 7-10 oz every 15-20 minutes.
- After: Replenish with at least 16-24 oz per pound of body weight lost in sweat.
- Consider electrolytes (found in sports drinks, coconut water, and bananas) if you’re sweating heavily.
3. Don’t Skip Meals!
Skipping meals can lead to low energy levels, muscle breakdown, and poor performance.
- Eat every 3-4 hours to keep your energy levels stable.
- Athletes have to eat breakfast and lunch, even on school days. Preparing breakfast burritos with eggs, turkey bacon, and cheese ahead of time make mornings smoother. Also packing a lunch with a Turkey sandwich or a PB and honey sandwich, with fruit and a protein bar will ensure they have something nutritious in the middle of the day.
- A pre-game meal should include complex carbs and lean protein (e.g., grilled chicken with rice and veggies).
- A post-game meal should focus on protein and carbs to repair muscles and replenish glycogen stores.
4. Smart Snacking for Energy
Healthy snacks keep you fueled throughout the day. Try these options:
✔ Greek yogurt with granola
✔ Peanut butter & banana on whole wheat toast
✔ Trail mix with nuts and dried fruit
✔ Cottage cheese with berries
✔ Hard-boiled eggs with whole-grain crackers
5. Get Enough Sleep for Recovery
Your body repairs and builds muscle while you sleep. Aim for 8-10 hours of sleep per night, especially before game day, to improve reaction time, focus, and endurance. We see far too many middle and high school athletes not getting enough sleep at night, and it greatly affects them in the gym, the classroom and on the field.
6. Avoid Processed & Fast Foods
High-fat, fried, and sugary foods can slow you down and lead to sluggish performance. Stick to whole, nutrient-dense foods for optimal energy and recovery.
7. Plan Ahead & Stay Consistent
The best athletes fuel their bodies consistently, not just on game days. Plan your meals, stay hydrated, and make nutrition a priority to maximize your athletic potential.
7. Eating Enough
More often than not, athletes that are working out in the weight room and playing a sport are not eating enough. If they are getting enough sleep and are still tired, it is likely due to not enough food intake. This is especially important when trying to gain muscle mass and get bigger. Athletes greatly underestimate how much they should be eating in a day, especially when at school.
By following these nutrition tips, you’ll be able to train harder, recover faster, and perform better every time you step onto the field, court, or track! 💪🏆
Reach out to us at Alta Performance for more info on athlete nutrition and training!
352 Broadway, Suite D
Saugus, MA 01906
www.altaperformancept.com