Eating for Athletic Performance in High School | Nutrition & Hydration

Feb 17

Eating a balanced diet and staying hydrated are important for anyone, but they are especially vital for high school student-athletes. The food and drinks you consume can have a significant impact on your athletic performance and overall health. Let’s take a look at the importance of proper nutrition and hydration for high school student-athletes.

The Benefits of Proper Nutrition

Proper nutrition is essential to any athlete's performance, no matter their age or skill level. Eating a balanced diet will provide your body with the nutrients it needs to perform at its best. It will also give you energy to help you stay focused during practice and competition. A balanced diet should include plenty of fruits, vegetables, whole grains, lean proteins, low-fat dairy products, and healthy fats.

In addition to providing your body with essential nutrients, eating a well-rounded diet can help improve your mental health as well. Studies have shown that eating nutritious meals can reduce stress levels, boost moods, increase concentration, and even improve sleep quality. All of these benefits can have an enormous impact on an athlete's performance both on the field and in the classroom.

The Importance Of Hydration

Staying hydrated is just as important as maintaining a healthy diet when it comes to athletic performance in high school athletes. Even mild dehydration can lead to fatigue, muscle cramps, headaches, dizziness, confusion, nausea and vomiting—all of which can severely impair an athlete's ability to compete at their best. To keep your body properly hydrated throughout the day it is recommended that teenagers drink 8 cups (64 ounces) of water per day. During exercise or hot weather it is recommended that athletes drink 12 cups (96 ounces) per day or more depending on their physical activity level. Sports drinks such as Gatorade are great for replenishing electrolytes lost through sweat but should not be used in place of water altogether since they contain added sugars that could lead to weight gain over time if consumed in large amounts.

As high school athletes, it’s important to understand the specific nutrition requirements that your body needs to reach peak performance. Proper nutrition can help you build lean muscle and fuel your body during training and competition. Knowing how many calories, proteins, carbohydrates, and fats you need can go a long way in helping you reach your goals.

Calories

The number of calories an athlete needs depends on their sport and intensity level. Generally speaking, a normal daily caloric intake for a high school athlete is between 2,000-3,000 per day depending on their size and activity level. To calculate how many calories your body needs each day you can use the Harris Benedict formula which takes into account your age, height, weight, activity level, and gender.

Proteins

A high school athlete should be consuming about 1 gram of protein per pound of body weight each day. Proteins are essential for muscle growth and recovery after exercise so make sure to include lean sources such as eggs or chicken in your daily diet. Eating protein before your workout can also help give you energy to get through the intense physical activity.

Carbohydrates

High intensity athletes require more carbohydrates than non-athletes to perform at their best. A good rule of thumb is to consume 5-7 grams of carbohydrates per kilogram of body weight each day. It is especially important for athletes to eat complex carbs such as whole grains before workouts because they provide sustained energy throughout the duration of physical activity instead of peaking then crashing like simple carbs do (like those found in candy bars).

Fats

Fat is an essential part of any healthy diet but an athlete’s fat intake should come predominantly from unsaturated sources such as nuts or avocados. These are known as “good fats” because they help with hormone regulation and brain function which is important when it comes to concentration in practice or during competition. Avoid trans fats at all costs as these can have a negative effect on health if eaten in large quantities over time.

Conclusion:

Knowing what kinds of foods will fuel our bodies properly is key when it comes to optimizing performance levels for high school athletes. By understanding how many calories we need each day along with the proper amounts of proteins, carbohydrates, and fats our bodies need we can better prepare ourselves for practice or competition and reach our goals faster! With this information in hand let's hit the gym—or the field!—with confidence knowing that we are nourishing our bodies properly so that we can perform at our best!

Maintaining proper nutrition and hydration are key components in any athlete's training regimen—but they're especially important for high school students who may be unfamiliar with basic sports nutrition concepts or don't always make the healthiest food choices due to their busy schedules or limited access to healthy foods at home or school cafeterias. By following these simple guidelines about what types of foods you should be eating and how much water you should be drinking each day you will ensure that you have enough energy and focus to perform your best during practices and competitions while still keeping yourself safe from potential health risks associated with extreme dehydration or poor nutrition practices.

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