Fuel Smart, Play Strong 💪
Master your meals to maximize energy, build muscle, and perform at your best.
As a high school athlete, every practice, game, and competition challenges your body to perform at its best. But to reach peak performance, you need more than just skill and determination—you need the right fuel.
Proper nutrition is critical to ensuring your body stays strong, energized, and ready to take on anything. In this guide, you’ll learn how to properly fuel your body with carbs, protein, fats, and hydration strategies that will keep you at your best, both in training and on competition day.
Whether you’re sprinting on the track or pushing through the final moments of a game, these tips will give you the edge you need to stay ahead of the competition!
➢ Carbohydrates: Your Main Energy Source
Carbs are the body’s primary fuel for exercise, powering your muscles and giving you the energy to stay sharp on the field or court.
Carbs should make up at least 50%Â of your daily calories.
Great sources: Rice, pasta, bread, fruits, and potatoes.
➢ Protein: The Building Block of Muscles
Protein is crucial for building and repairing muscles, especially after intense practices or games.
Aim for 1 gram of protein per pound of bodyweight spread throughout the day.
Top protein picks: Chicken breast, Greek yogurt, eggs, and protein shakes.
➢ Fats: Long-Lasting Fuel
Healthy fats provide energy, help absorb vitamins, and keep you feeling full.
Avoid eating heavy, fatty foods before competition, as they take longer to digest and can leave you feeling sluggish.
Focus on healthy fats like avocados, nuts, and olive oil.
➢ Hydration: Keep the Engine Running
Water is essential for regulating your body temperature and keeping you hydrated during exercise.
Drink 12-16 oz of water before practice, and aim for 5-10 oz every 15-20 minutes during workouts.
After practice, hydrate with 15-24 oz of water to replace fluids lost through sweat.
➢ Pre & Post-Practice Nutrition
To stay strong and recover quickly:
After practice, have 20-40 grams of protein and 50 grams of carbs for recovery.
Examples: A turkey sandwich, protein shake, fruit, or a low-sugar granola bar.
➢ Meet Day: Fuel for Success
Your pre-meet meals can make or break your performance.
3-4 hours before: Load up on carbs and moderate protein, but keep fat low.
3 hours or less: Stick with light, easily digestible carbs like fruit, crackers, or bread.
➢ Top Tips for High School Athletes:
Fuel for performance: Eat balanced meals and snacks throughout the day.
Refuel for recovery: After exercise, refuel your muscles to help them recover and grow.
Protein is key: Make sure protein is part of every meal to support muscle repair.
Color your plate: Include a variety of colorful fruits and veggies for a range of nutrients.
Smart snacking: Keep healthy snacks like fruit, nuts, and yogurt nearby.
➢ Food to Fuel Your Game:
Low-Fat Proteins: Chicken breast, turkey, tilapia, egg whites, and Greek yogurt.
Higher-Fat Proteins: Lean ground beef, salmon, whole eggs.
Fruits for Energy: Apples, bananas, berries, pineapple.
Carb Sources: Rice, oats, potatoes, pasta, tortillas, and beans.
Healthy Fats: Avocados, nuts, seeds, olive oil, and nut butter.
Hydration Tip: Water is your best friend, but sports drinks can help replenish electrolytes during long events.
➢ Meet Day Snacks:
Protein shake and fruit, PB&J, jerky and fruit snacks, low-sugar protein bars, and Gatorade or Max Effort Muscle Amino Recovery.
The right nutrition is key to improving your performance, maintaining energy levels, and recovering properly after games and practices. Fuel up smartly, stay hydrated, and keep your body running like a finely-tuned machine. Remember, the best athletes aren’t just the most skilled—they’re the ones who know how to fuel their bodies for success!
Ready to take your game to the next level?
Click here to see how Coach Kiki can help you build a winning nutrition plan.
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