The start of a new year is the perfect opportunity for high school athletes to set the stage for a successful sports season. While improving your skills and building muscle are common goals, it’s imperative to also really commit to nutrition. Here are a few ways to be strategic with your fuel this year to take your game to the next level.

Understand Your Nutrition Needs

Your body is your greatest tool as an athlete, and it’s essential to give it the right fuel. High school athletes have unique nutritional requirements with intense training schedules. Here are some key fuels every high school athlete needs:

• Carbohydrates: Your main energy source. Most of your plate should be made up of carbohydrates. Include whole grains, beans, or starchy vegetables with every meal.
• Protein: Is essential for muscle repair and recovery. You can eat too much protein! Include a serving of protein at every meal and snack to best support your muscle. Include meats, eggs, dairy, beans, or tofu on your plate.
• Essential Fats: Fats are important for your brain function, hormones, and long term energy – think endurance! Avocados, nuts, seeds, and olive oil are great options.
• Hydration: Staying hydrated enhances performance and recovery. Aim for water throughout the day and during workouts. You can also eat your water by including fruits and vegetables on your plate!

Plan Ahead

A busy schedule doesn’t have to derail your nutrition. Meal planning and preparation can save time and ensure you always have energy ready

Pack snacks: Keep portable options like trail mix, beef jerky, granola bars, or fruit in your bag for quick energy.

Prep what you can: Make lunch for school the night before. Fill up a water bottle or two for the next day. Save yourself time in the morning with a little bit of planning! 

Stay stocked: Work with your family to find a way to share when things you need are running low. Maybe it’s a list on the refrigerator or a text to a parent. Communication is key!

Listen to Your Body

Every athlete is unique, and what works for your teammate might not work for you. Pay attention to how different foods make you feel during practice and games. Practice days are great opportunities to test new meals and snacks for game days and tournament weekends. Experiment with:

Pre-workout snacks: Try options like a banana with peanut butter or an applesauce pouch.

Post-workout recovery snacks: Reach for a protein smoothie, chocolate milk, or a turkey sandwich within 30 to 60 minutes of exercise.

Reach out for help

Nutrition doesn’t have to be a solo journey. Share your goals with teammates, coaches, and family members. Consider working with a sports dietitian. We can help you build a personalized fueling plan with specific strategies to help you fuel during school and training.

Celebrate Small Wins

Change doesn’t happen overnight. Celebrate progress, whether it’s drinking more water, eating consistently, or trying new foods. Each bite will move you one step closer to your goals!

Commit to Your Best Year Yet

This year, make nutrition a cornerstone of your performance plan. Set clear goals, plan ahead, and fuel your body with everything it needs to thrive.