The High School Athlete's Nutrition Guide
As a high school athlete, your body is a powerhouse in two ways: you are training and competing at a high level, and you are still a growing human. This means your energy and nutritional needs are incredibly high. The food you eat isn't just fuel for a game; it's the building block for your bones, muscles, and mind. Because of this, the last thing you should be focused on is restrictive dieting, counting calories, or skipping meals. That approach can hurt your performance and, more importantly, your long-term health. The goal isn't to be thin or have a specific number on a scale. The goal is to be strong, fast, and healthy.
Your nutrition strategy should be simple and straightforward: focus on eating proper portions of clean, whole foods and listen to your body.
Focus on Hunger, Not Calories
For a teenager, thinking about calories can be a risky game. It can lead to an unhealthy relationship with food, where eating becomes a source of anxiety rather than a source of energy. Calorie counting is also ineffective for high school athletes because your body's energy needs are constantly changing. One day you have a light practice, and the next you have a long game. One week you are in a growth spurt, and the next you are in a different phase of training.
Trying to track every calorie would be a full-time job and would be counterproductive to your body's need for a consistent, ample supply of energy. When you don't get enough fuel, your body will take energy from where it can find it, including your muscles, which can lead to fatigue, poor recovery, and an increased risk of injury. Instead of obsessing over numbers, let's focus on the quality of your fuel.
The Power of Your Plate: Understanding Your Fuel
Think of your meals as a way to provide your body with the right mix of macronutrients—carbohydrates, proteins, and fats. These are the three main sources of energy, and each one plays a crucial role.
Carbohydrates: The Energy Source. This is your primary fuel. Your body stores carbs as glycogen in your muscles and liver, and it's the first thing your body burns during exercise. Don't fall for low-carb trends. Without enough carbs, you'll feel sluggish and won't have the energy to perform your best. Focus on complex carbohydrates like whole-grain bread, oatmeal, brown rice, sweet potatoes, and whole fruits. They provide a steady release of energy that will power you through a long practice or game.
Proteins: The Builders. After a tough workout, your muscles have tiny tears that need to be repaired. Protein is what does that job. It's essential for building muscle, strengthening bones, and recovering faster. Make sure every meal includes a source of lean protein. Good options include chicken, lean beef, fish, eggs, Greek yogurt, and plant-based sources like beans and lentils.
Healthy Fats: The Regulators. While they are a calorie-dense source of energy, healthy fats are vital for a number of body functions, including hormone regulation, brain health, and absorbing certain vitamins. Focus on getting your fats from sources like avocados, nuts, seeds, and olive oil.
Portion Control, Made Simple
Instead of weighing your food or counting grams, use your hand as a simple guide for portion sizes. It's a method that's always available and adapts as you grow.
Protein: A portion of protein should be about the size of your palm.
Carbohydrates: A portion of carbohydrates, like rice or pasta, should be about the size of your fist.
Vegetables: Fill up at least half of your plate with vegetables. They're packed with vitamins and minerals and you can eat as many as you want.
Healthy Fats: A serving of fats, like nuts, should be about the size of your thumb.
This "hand method" is an easy way to ensure you're getting a balanced meal without the stress of tracking. But, don’t overemphasize this rule. A female gymnast an off day will need drastically different quantities of food than a 6’5” lineman on the day of a football game. The important thing is to listen to your body, food is fuel so be sure you’re getting enough.
Putting It All Together: A Sample Day
Here’s what a day of clean eating might look like for a high school athlete:
Breakfast: Oatmeal with fruit and a handful of almonds, or scrambled eggs with whole-grain toast.
Lunch: A turkey and cheese sandwich on whole-wheat bread with a side of baby carrots and an apple.
After-school Snack (Pre-Workout): A banana with a tablespoon of peanut butter or an apple with string cheese.
Post-Workout Recovery: A glass of chocolate milk or a protein shake.
Dinner: Grilled chicken breast, a baked sweet potato, and a large side salad with a light dressing.
At the end of the day, literally, the important thing is to fuel your body with healthy options. If you’re able to time your eating right with quick snacks to fuel and recover from your workouts you’ll be an even better position. But, more important than eating for your sport is eating for your body as a teenager. Your training and growth as a growing teenager changes week to weeks so your nutritional needs aren’t static. If you’re looking for personalized nutrition guidance, reach out to a nutritionist in your area who specializes in working with teenagers and/or athletes.
