It’s crucial for student-athletes to maintain proper nutrition during the current fall sports season!
There’s no denying just how important nutrition is for teenage athletes, and proper nutrition always goes a long way to support athletes during both training sessions and on-field performances. And for many high school student-athletes, nutrition coaching is a great way to establish lifelong habits that lead to growth and maturation.
When young athletes stay hydrated and correctly plan out their meals and snacks, they’ll get the high amounts of energy that they need to stay fueled up on a daily basis. Below are some of our back-to-school nutrition tips that parents and students need to keep in mind this fall!
Fueling Each Day With Nutritious Breakfasts
It’s normal for teenagers to be in a rush during their morning routines as they’re getting ready to go to school, but it’s particularly important for student-athletes to wake up early enough for a hearty breakfast.
Nutritious breakfasts are important for everyone, but this is especially the case for young athletes who’ll be burning a ton of calories in the afternoon. Good breakfasts can also help students with their concentration levels in the classroom, and it can also support stamina during training and games.
Our advice is to combine at least 20-30 grams of protein with carbohydrates at breakfast, and some good carb options include whole wheat toast, whole grain bagels and oatmeal. Protein at breakfast will help satiate your appetite for several hours, and carbs will give you an extra energy boost when it’s time to start training!
Stock Your Home’s Kitchen With Healthy, Whole Foods
This nutrition tip applies to both young athletes and parents, because what teens eat at home will play a major role in how they perform in their respective sports.
This is why parents should choose whole-grain options like oatmeal, brown rice and wheat bread over popular processed options like white bread and white rice. Whole grains give athletes the nutrients and fiber that they need to stay healthy.
And if you like the idea of eating homemade snacks at school, be sure to prepare these snacks over the weekends so they’re easily available during those hectic mornings before catching the bus!
Staying Hydrated Can’t Be Stressed Enough!
Water is going to be an athlete’s best hydrator, and hydration is crucial for an athlete’s overall health and performance. Dehydration can lead to all sorts of unwanted issues, including reduced concentration, fatigue, slower reaction times and higher injury risks.
Although water is always highly recommended, it’s also important for young athletes to drink electrolyte-rich sports drinks when they’re training for longer than an hour or two. These types of drinks help to replenish the minerals and salts that are lost while sweating intensely.
Student-athletes should also bring a refillable water bottle with them to school so they can stay hydrated during classes, and this simple nutrition tip can often be the difference betweens wins and losses on the field!
Healthy Lunch Tips For School Days
Student-athletes also need to pay extra close attention to what they eat during lunchtime, and this can often be a difficult time for teenagers because school cafeterias are typically full of unhealthy options.
Active teens need to maintain a balanced lunch, which means eating at least one serving of each food group. The food groups include:
- Fruits
- Whole grains
- Vegetables
- Dairy products
- Meat/Meat alternatives
Because school cafeterias are often bad options for athletes, it’s also a good idea to consider packing a lunch for each school day. The best way to do this is to put an ice pack in an insulated lunch box, and always discard any uneaten chilled food in the afternoon in order to avoid any unwanted illnesses.
Smart Snacks For Afternoon Training Sessions & Pre-Game Lounging
Athletes tend to get hungry more frequently than non-athletes, and this can sometimes lead to bad food decisions when cravings need to be satiated. This is why teen athletes need to think ahead when it comes to what they’re going to eat in the afternoons before, during and after training sessions. The same thing applies for pre-game lounging when you’re doing homework and waiting for the big game to start later in the evening.
Food items that are rich in fiber and protein are often smart snacks for student-athletes, and this includes yogurt, granola bars, peanut butter crackers, turkey jerky and a lot more.
Be sure to put smart snacks in your athletic bag on a daily basis, and bring extras just in case practices are extended or any unexpected schedule changes come up.
Proper Recovery Tips For After Practices & Games
There’s a lot that student-athletes and parents need to consider when it comes proper recovery techniques for after practices and games. Although athletes need to maintain their physical recovery routines that include things like stretching, there are many nutrition tips that coincide with athletic recovery as well.
Nutritious dinners are important for the end of each day, partly because good dinners set athletes up for a great night’s sleep. Your body will be more easily able to repair and grow when your dinner includes things like lean protein, fruits, vegetables, dairy, healthy fats and whole grains.
Sleep is also crucial for all young athletes, and this is partly because growth hormones are secreted during the night. But not only will young athletes grow while they sleep, but they’ll also rejuvenate their bodies. This is why it’s very important to get at least eight hours of sleep each night!
Nutrition Coaching From Rising Legends Sets Student-Athletes Up For Success!
As teen athletes return back to school and get geared up for the fall sports season, it’s important for coaches, players and parents to be on the same page when it comes to proper nutritional preparation. Good nutrition can make all of the difference during big games, and the above nutrition tips are just the beginning in terms of what you should be keeping in mind this fall.
Rising Legends is a leading fitness facility based in Nyack NY, and our renowned specialists have supported hundreds of student-athletes who’ve gone on to earn college scholarships and other incredible athletic accolades.
Our nutrition coaches are always here for you or your child, and we look forward to seeing you at the gym!