In the world of athletics, great performance is not solely based on skill and dedication. Top performances are fueled by proper nutrition. The food choices athletes make determine their energy levels, ability to recover, endurance, and overall health. For high school athletes striving to take their talents to the next level, focusing on nutrition and fueling is a fantastic place to start.
It is key to maintain balance between the three different macronutrients, carbohydrates, proteins, and fats when making meals as an athlete. Macronutrients are the nutrients that the body uses in large quantities to work effectively and efficiently.
Carbohydrates:
Carbohydrates (carbs) are the body's main source of energy, and this category should make the majority of an athlete's diet to keep them energized and ready to perform. When carbs are consumed, they are stored in muscles as glycogen which provides the body readily available glucose to burn during exercise. They can be complex or simple: complex carbohydrates like whole grains, sweet potatoes, or pasta provide long, sustained energy while simple carbs, like granola bars, pretzels, and bananas, offer quick bursts of energy.
Protein:
Protein is crucial for building muscle, proper recovery, and injury prevention. After a hard practice or weightlifting session, muscle fibers are torn and need protein to rebuild and mend. Insufficient protein intake can leave athletes at a higher risk for injury, with excessive soreness, and less gains. Athletes need about 0.5 to 0.9 grams of protein per pound of body weight each day which can be through different food sources including eggs, whey protein powder, lean meats like chicken or fish, beans, and dairy products like yogurt.
Fats:
Fats provide structure for cells and can be anti-inflammatory, making this macronutrient essential to a plate for performance. Fats are great at increasing caloric density for athletes and are an easy way to take your meal to the next level. Avocados, nuts, nut butters, and certain oils are easy ways to add in healthy fats.
Making Meals and Snacks:
Implementing proper nutrition can feel overwhelming, but there are simple ways to start improving your nutrition. For each meal follow the “performance plate” method: fill half your plate with complex carbohydrates, a quarter with fruits, vegetables, and fats, and a quarter with protein. For optimal digestion time and effective fuel intake, eat this meal 3-4 hours before training and within 2 hours after training to refuel and recover. If you are not having a meal, within 45 minutes after a workout, it's important to have a snack with a protein/carbohydrate balance like chocolate milk or a protein shake to initiate the muscle repair process by providing immediate amino acids. This is known as the anabolic window which is the time that the body maximizes absorption of nutrients. If you are close to practice or performing physical activity, opt for easy to digest simple carbs as a snack. A simple guide to remember is that simple carbohydrates are easiest and fastest to digest, then complex carbohydrates, then protein, and lastly fats.
Snack ideas:
Granola bars
Oatmeal
Pretzels
Fruit snacks
Yogurt drinks
Chocolate milk
Meal ideas:
Complex carbohydrates
Rice, pita, whole grain bread, pasta, potato, oatmeal, cereal, beans
Protein
Salmon, chicken, pork, turkey, ground beef, tofu
Fruits and vegetables
Spinach, cauliflower, cucumbers, strawberries, oranges, apples
Fats
Nuts, olive oil, avocado, nut butters
Campolindo Athletes Fueling Favorites:
Senior Vivian Tolajian is a lacrosse player. Before a workout she usually has “caffeine for energy.” After practice she will enjoy refueling with “Shake Shack or Chipotle” with her teammates. After a game, Tolajian likes to have “North Beach Rigatoni,” a pasta her mom makes.
Sophomore Maxwell Catron is a swimmer, and his favorite post workout snack is “nuts and chocolate milk.” Before practice or a workout his favorite thing to eat is “granola bars.” Catron’s go-to meal after a meet is “lots of pasta.”
Senior Erin Campbell plays basketball and before practice she usually eats “toast with peanut butter and banana.” After a game Campbell likes to “go to Chipotle” to refuel and hang out with her teammates.
As you take on chosen sport, implementing proper nutrition can help you see positive gains and better performances. As you work hard, remember the importance of recovering harder with the fuel you need.
