As a student athlete, it is important to understand how daily food choices fuel the body and overall athletic performance.  The key to a healthy diet is to consume a variety of nutrient-dense foods from all the food groups including vegetables, fruits, whole-grains, low-fat dairy, lean protein foods, and heart healthy fats.  These foods provide the nutrients athletes need.  Whole foods are preferred over processed foods. Balanced meals include a combination of carbohydrates, proteins, and healthy fats to provide sustained energy and aid in athletic recovery.

Carbohydrates are the major fuel for muscles and an athlete’s diet should consist of mostly carbohydrates.  Carbohydrate choices include fruit; milk and yogurt; non-starchy and starchy vegetables; whole grain breads, crackers, and tortillas; whole grain rice and pasta; beans, lentils, and legumes. 

Protein is the building block for muscle repair, proper immune function, and hormone production.  Good sources of protein include eggs; lean meats such as fish, chicken, turkey, beef, and pork; milk, Greek yogurt, kefir, and Icelandic Skyr; beans, lentils, and legumes; quinoa; cheese; nuts and nut butter, seeds; tofu, edamame, and other non-GMO soy products.

Fat is also necessary in the diet to provide essential fatty acids and as an energy source.  Healthy fat choices include avocado and avocado oil; olives and olive oil; nuts and nut butter; seeds such as pumpkin seeds, sunflower seeds, chia seeds, and ground flaxseed; oily fish such as salmon and tuna. 

Individual calorie needs vary based on age, gender, type of activity or exercise, intensity of exercise, as well as other factors.  In general, because student athletes are still growing, their food intake should include enough calories to fuel their activity level and support growth and development.  Active teenage boys may need 3000-4000 calories per day, while active teenage girls may need 2,200-3000 calories daily. 

If a balanced daily diet is not consumed and energy intake is not adequate to support daily activities, growth, overall health needs, as well as exercise, there could be potential risk of injury, growth and development issues, as well as poor athletic performance. 

It is important for families to create a supportive environment for an athlete to consume regular meals and offer snacks, as needed, daily. It is important not to skip breakfast. Eating in the morning helps replenish stored energy and stabilize blood sugars.

Some good breakfast choices include:

Whole grain cereal or oatmeal with low-fat milk and fruit

Whole grain toast, English muffin, bagel, or waffle with peanut butter and banana

Greek yogurt with fruit and walnuts

Boiled egg and yogurt/ fruit parfait

Avocado toast and fruit cup

A good lunch at midday will help prepare for afternoon activity and practices.  Some good options include:

A turkey sandwich on whole grain bread, cut up vegetables, and a piece of fruit

Bean and vegetable burrito topped with salsa and cheese

Grilled chicken sandwich with a side salad  

Tuna salad or chicken salad with crackers, cut up vegetables and fruit

Keeping healthy snacks at hand is beneficial to sustain energy needs.  Simple snack ideas include dried fruit and nuts, fresh fruit and cheese stick, veggies and hummus or avocado mash, yogurt and granola, whole grain crackers and cheese, or ½ sandwich.  After practice or a game, chocolate milk is a good option for recovery. 

Dinner meals need variety but should include carbohydrates, protein, and unsaturated fat. 

Some good options include:

Spaghetti with meat sauce accompanied by a side salad with olive oil vinegarette and Italian bread.

Grilled chicken with roasted vegetable medley, sweet potato, and baked apples

Sub sandwich with variety of vegetables and fruit cup

Dinner salad with grilled chicken, fruit medley, avocado and whole grain roll

Rice/quinoa and bean bowl with added vegetables, protein, salsa, and avocado

Balanced meals dominated by whole foods offer the nutrients to support athletic performance, sustained energy, and supports muscle recovery.

An individual nutrition consultation with a Registered Dietitian can assist athletes in determining their individual goals and assist with meal planning.

In health,

Allyson Rutledge, RD, LDN Lake Norman Nutrition Associates, LLC arutledge5@gmail.com 704-575-4247