For student-athletes, the guidelines for proper nutrition can be daunting, but it is just as critical as their training. Many of them undereat and don’t realize that the energy demands of their sports often exceed what they put into their bodies.
“High school students are notoriously under-fueled,” says Tricia Azra, Registered Dietitian Nutritionist – Board Certified Specialist in Sports Dietetics at Atrium Health Musculoskeletal Institute. “They’re skipping breakfast and skimping on lunch. And by the time they reach afternoon practice, their bodies don’t have the energy they need to perform or stay healthy.”
So what can parents do to help their athletes meet their nutritional needs? Here are some expert tips to help your student-athlete stay fueled for success.
1. Make nutrition part of the game plan
Athletes wouldn’t show up to a game without a plan, and nutrition should be no different. To meet their energy needs, they should eat and drink every two to three hours throughout the day. This includes breakfast, snacks, lunch, a pre-practice snack, post-practice recovery, and dinner.
“Even skipping one meal or snack can create an energy deficit,” says Tricia. “That deficit can lead to fatigue, poor performance, and even increased susceptibility to injury.”
Encourage your athletes to think of nutrition as a part of their training. A small, pre-packaged snack, such as a banana, crackers or a sports drink, provides quick-digesting carbohydrates to fuel performance. Post-practice, they should prioritize recovery with a protein-rich snack, like chocolate milk, a peanut butter sandwich, or a protein shake.
2. Prioritize carbs for performance
Carbohydrates are the primary fuel source for athletes, especially those in endurance sports.
“Carbs are like gas for a car,” explains Tricia. “The more miles you plan to drive, the more gas you need. Similarly, athletes performing long or intense training sessions need more carbs to stay energized.”
Pre-practice or game snacks should focus on simple carbohydrates that are easy to digest and won’t cause stomach distress. Options like fruit, goldfish crackers, or energy gummies are quick and effective.
3. Watch for signs of under-fueling
Fatigue, frequent illness, or overeating in the evening can all signal that an athlete isn’t getting enough fuel throughout the day.
“If a student comes home and eats everything in sight, it’s often because they were under-fueled earlier,” says Tricia.
To prevent this, help your athlete establish a consistent eating schedule that supports their energy demands, both in and out of practice.
4. Skip the energy drinks
Energy drinks might promise a quick boost, but they’re not the answer for young athletes.
“If they’re eating properly, they don’t need the extra energy from caffeine,” Tricia says.
She warns that the high caffeine content can lead to jitters, disrupt sleep, and interfere with muscle recovery. Instead, encourage natural sources of energy, such as balanced meals and proper hydration.
5. Build a balanced plate
When it comes to meals, Tricia recommends a simple formula: protein, carbs and color.
“Think of a chicken sandwich,” she says. “The chicken provides protein, the bread provides carbohydrates, and adding a pop of color on the side — like lettuce, tomato or an apple — adds fiber and micronutrients.”
Encourage your athlete to include fruits and vegetables in every meal to ensure they’re meeting their vitamin and mineral needs.
6. Adapt for training and rest days
Training intensity can influence what athletes need to eat. On endurance days, emphasize carbohydrate-rich snacks and meals. For strength training, recovery with protein becomes even more critical.
“When athletes break down muscle during a workout, they need protein to rebuild and recover,” Tricia explains.
Snacks like cheese and crackers, a protein shake, or a peanut butter sandwich are all effective post-workout options.
7. Avoid restrictive diets
Athletes’ nutritional needs are unique. Restrictive diets like low-carb or low-sodium plans may be purposeful for some but can negatively impact an athlete’s performance.
“Athletes need more carbs, protein and sodium than the general population,” says Tricia. “Unless there’s a medical reason, there is no need to restrict any food group. It’s all about timing and balance.”
By fueling their bodies properly, student-athletes can perform at their best—both on and off the field.
“Nutrition is the foundation for health, growth, and performance,” Tricia wants to remind parents. “When athletes are well-fueled, they feel better, perform better and recover faster.”
To learn more about why Atrium Health Musculoskeletal Institute is the region’s leader in orthopedics and sports medicine care, click here. To schedule an appointment with an Orthopedic or Sports Medicine specialist, call 704-863-HURT (4878) or schedule online.
Medical Directors:
- Charlotte-Mecklenburg - Dr. David Price
- Union & Fort Mill - Dr. Eric Warren
- Cabarrus - Dr. Kevin Burroughs
