Nutritional Guide for High School Athletes

As a high school athlete, fueling your body with the right nutrients is crucial for peak performance. Here's a straightforward guide to help you make nutritious choices without relying on processed foods or guesswork!

1. Protein is Power:

- Include lean protein sources in every meal: Salmon, chicken, turkey, fish, tofu (vegan), eggs, and legumes.

- Protein aids in muscle repair and growth, promoting strength and endurance.

- Pro Tip: Keep it simple and have a template you use to make a meal

A. Protein Source

B. Carb Source

C. Veggie/Fruit Source

2. Complex Carbs for Sustained Energy:

- Choose whole grains like brown rice, quinoa, oats, and whole wheat over refined carbs.

- These carbs provide long-lasting energy for your workouts and games.

3. Fruits and Veggies:

- Load up on colorful fruits and veggies for essential vitamins and minerals.

- Aim for a variety to ensure a broad spectrum of nutrients.

- Mixing in fruit contains fiber and will help cut the late night "sweet" cravings or snacking

4. Healthy Fats:

- Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil.

- Fats support overall health and help maintain sustained energy levels.

- Pro Tip: Avocados last longer in the fridge and can easily be added to salads, burgers and sandwiches to include in your daily meals

5. Hydration is Key:

- Drink plenty of water throughout the day, especially before, during, and after exercise.

- Limit sugary drinks and opt for water or natural fruit-infused water.

- Pro Tip: A good rule of thumb is to drink around 1 ounce of fluids/water per pound of body weight.

- Ex: Athlete weighs 150 lbs. That athlete should drink 150 ounces of water

- Breakdown: A typical water bottle or sports drink is typically 16 ounces. Athlete should consume a minimum of 8- 9 bottles of water through the entire day, especially if they are active, in season or training.

Note: Is it best to drink water or an electrolyte sports drink ?

- This is a common question and the best way to keep it simple and to keep it real with you, is that you should have a mix of both. If you typically drink water, mix in an electrolyte based drink at least 2 hours before the game.

- Urine Color: This may not be what you want to think about BUT another way to check hydration status is to have a clear colored urine. Dark and brownish colored urine is a sign of dehydration.

6. Snack Smart:

- Choose nutrient-dense snacks like Protein bars, Greek yogurt, nut butter on whole-grain crackers, or fresh fruit.

- Snacking helps maintain energy levels between meals.

- Pro Tip: I like to carry a protein bar, peanut butter crackers and/or a banana with me when training. Fruit that needs to be refrigerated should be avoided unless you have access to resources.

7. Limit Processed Foods:

- Minimize processed and sugary foods when eating you main meals of the day, as they can lead to energy crashes.

- Opt for whole, real foods to support your overall health.

- Pro Tip: How do I know if something is processed?

- Inside Aisles of the Grocery Store: This can be a post all on its own, but if an item is wrapped in a plastic bag and can be placed in your pantry for weeks on end, its going to be a processed food. These items will be found all on the "inside" of the grocery. Next time you are in the store, notice where the Cereals, pasta, chips, and sauces etc. are located, generally.

- Outside Aisles of the Grocery Store: These are the item's that are fresh and that are generally not processed (as much). You will notice these items are contained in the produce department, butcher or dairy sections of the store. All Fresh food is contained in the areas with refrigerators

8. Dairy Alternatives:

- If you're limiting milk, consider alternatives like almond, soy, or oat milk.

- These options provide calcium and vitamin D without excess sugars.

Remember, balance is key. Adjust your portions based on your activity level, and listen to your body's hunger and fullness cues. Fueling your body with nutrient-rich foods will help you perform at your best.

If you have further questions reach out to me as I would love to help you through your training journey!