Fuel Like a Super Bowl Champion: High School Athlete Edition
February 7, 2025
To perform like a Super Bowl champion, you need to fuel like one! Proper nutrition is just as important for high school athletes as it is for the pros. Nutrition allows you to perform your best, recover efficiently, and stay healthy throughout the season.
If you are looking for a few quick tips to help you have a competitive edge, you are in the right place!
Stay Hydrated
Super Bowl champions don’t wait until game time to hydrate. Playing catch up with hydration is never a good idea. Keep your water bottle close and sip all day long. Add electrolytes or a sports drink for long training sessions or training on warmer, more humid days.
Don’t Skip Breakfast
Every Super Bowl champ starts their day with a solid breakfast! Breakfast is one of the most important meals of the day for high school athletes. After a night of fasting, your body needs fuel to kickstart metabolism and provide energy for morning practices or classes. A balanced breakfast should include carbohydrates, protein, and essential fats. Options like eggs with whole grain toast, yogurt with fruit and granola, or a smoothie with protein can set you up for success. Don’t forget to download your FREE Breakfast Recipe Pack here!
Eat a Lot of Carbs!
Champions rely on carbohydrates for sustained energy! Make one-third or half of your plate carbohydrates at every meal following the moderate or hard training plate. Carbohydrates are the primary fuel for your brain and muscles! Breads, rice, bagels, pasta, potatoes, juice, beans, and cereals are great choices.
Have a Snack Plan
Athletes at the highest level always have a game plan—including for their nutrition! Snacks are a great way to fuel between meals, boost your energy for practice, or jump-start your recovery after practice. Pre-workout snacks, mid-workout snacks, recovery snacks, and any-time snacks are essential!
Consistent Protein
Strong muscles make strong athletes. Be consistent with protein to support your muscles. This means including a source of protein at every meal and most snacks. Aim for 20 to 25 grams of protein at each meal, which is about the size of your palm.
Join The Academy
Want to fuel like an elite athlete? Join The Academy—your go-to resource for high school athletes and their families looking to optimize nutrition for peak performance. Get expert nutrition advice, meal plans, and exclusive content to help you stay ahead of the competition!
Fuel like a champion. Train like a champion. Perform like a champion!
Athlete Connection – A supportive community for athletes to connect and learn from a Sports Dietitian (hi!) and each other. Share your wins, participate in challenges, ask questions and have them answered in real time!
Group calls – Monthly calls that are open to athletes and their parents to ask questions and work through any fueling challenges. Have an upcoming race or game? Let's plan how you are going to fuel that day! *Available to all Premier members.*
On Demand Videos – 30+ videos that break down the basics of sports nutrition to help you level up your game with a strong fueling plan. Protein, carbs, hydration, REDs, game day fuel, supplements, and more!
Quick tools – Fueling guides, recipes, worksheets, and calculators that will help you apply what you learn to the real world.
