Unlock Your Inner Champion: Nutrition Strategies for Young Athletes

PICTURE THIS 📸

Clock’s; out of time.  🕜

The final buzzer sounds 🔊 Your lungs are burning, your legs jelly, & you're left frustrated again.  Despite giving your everything, the scoreboard tells a disappointing tale.

This is a familiar scene for many young athletes. You're always pushing beyond your limits in practice & games, but somehow, victory remains just out of reach.

What if there was a secret weapon you could use to dominate the competition? 

Forget extra practice or fancy gear.  

This “secret” – your food.  

By fueling & treating your body like a champion, you’ll unlock new strengths, new levels of endurance, hidden energy, & perform at your FULL potential.  I’m about to show you how to eat your way to the top, with strategies to dominate your game, recover faster, & finally turn that frustration into pure victory. 

Kids - this one's for you - Get ready to UNLOCK YOUR INNER CHAMPION

😠 Let’s turn that frustration into VICTORY! 🏆

Strategy 1 - Eat Often (meals)

Ever feel like your phone is going to die right when you need it most?  Super inconvenient right? 

Well, our bodies are kind of the same.  To keep functioning, we need constant energy just like our phones need a charge.

Why Regular Meals? 

Skipping meals can leave you feeling sluggish, moody, & unfocused. On top of making typical teenage life harder, you’re an athlete, & with your battery drained, performance is going to suffer significantly.  

On the flip side, the benefits? 

• Sustained Energy: Helps you manage daily tasks and rigorous athletic routines.

• Enhanced Focus: Keeps your mind sharp for strategies and game-time decisions.

• Optimal Growth & Repair: Supplies proteins and essential nutrients for muscle recovery and development.

Just like your phone needs to charge so you can keep up with your favorite players IG, your body needs regular, balanced meals to ensure you have the necessary energy & nutrients for both physical & mental tasks.  Next, we will take a look at how to divide up our plates at main meals so you are fueled to conquer!

Strategy 2 - Divide & Conquer (your plate)

Think of building your plate like creating the ultimate toolkit for your athletic performance.  When you are gathering tools for a project, you don’t just throw in random junk, right?  Specific tools help with specific jobs, & that’s exactly how your plate should work! 

How To Build Your Champion Plate:

• Whole grains – think a third of your plate –your long-lasting energy

  • Wheat pastas & breads

  • Sweet potatoes

  • Brown rice

• Protein – also a third of your plate – your body's construction crew

• Grilled chicken or fish

• Beans

• Steak

• Jerky

• Veggies/Fruits – correct, the last third of your plate – loaded with all vitamins to keep you playing hard & feeling great!

Sample Meal In Action:

• Breakfast:  Greek yogurt cup + strawberries + granola

• Lunch:  Turkey breast deli meat on whole-wheat bread with lettuce + celery sticks + single serving PB

• Dinner:  Grilled chicken + brown rice + green beans +

By dividing your plate up, you are conquering meal time like a champion.  You are building the ultimate toolkit your body needs to dominate the competition, both on and off the field!  

Strategy 3 - Power-Ups Between Meals (snacking)

All that athletic awesomeness takes a lot of energy & your growing body needs the right fuel to keep up.  This is where snacks come into play.  These power-ups keep your energy levels steady and prevent hunger spikes that can distract you from your goals.

As an athlete, you want these snacks to fuel, so we are looking for “strategic & healthy” not sugary & processed!  

Strategic Snacking:

• Balance:  Combine a source of carbohydrates for energy with a protein source to keep you feeling full.  Think apple slices with peanut butter, whole-wheat crackers with cheese, or yogurt with a sprinkle of granola & berries.

• Nutrition: Choose snacks packed with nutrients, not just calories. Fruits & veggies (nature's candy) are packed with vitamins, minerals, & natural sugars for a healthy energy boost.  Opt for fresh fruits, nuts, & yogurt over processed snacks with empty calories.

So, think like a champion, & snack to FUEL your potential.  Aim for 2-3 snacks throughout the day, fueling nutrients that will give you the power to dominate on the field, focus on work/school, & feel unstoppable all day long.  

Strategy 4 - Fuel for gametime (pre & post game grub)

We’ve leveled up on our understanding of how food impacts our performance at games & practice through the food we eat - But what about the crucial moments right before & after the competition? 

Pre-Game 

For PEAK performance eat a combination of complex carbs + lean proteins 2-4 hours before your event to ensure sustained energy.  Proteins keep you full, keep energy stable, & prime your body for recovery!  Complex carbs means they take longer to break down, this keeps energy & performance consistent through the entire game or practice!

Pre-Game Grub Ideas: (carb listed first then protein)

• Oatmeal, topped with granola & berries + 1 scoop whey

• Granola bar + CORE POWER protein

• Homemade trail mix (dried fruit & nuts) + Premier protein shake

• Homemade PB energy balls + whey protein added in

• Dried fruit + Protein bar

• Mix & match any of the carbs with the protein to create your WINNING COMBO

Post-Game

Victory is SWEET, but post-game is about repairing NOW & celebrating later!  Refuel within 30 minutes to 2 hours, have a balance of proteins + carbohydrates.  Protein to repair muscles & carbs to replenish energy stores & signal to our bodies that the work is over.

Post-Game Grub Ideas: (carb listed first then protein)

• Berries & granola + Greek yogurt

• Drizzle of honey & blueberries + cottage cheese

• Fairlife chocolate protein + turkey sandwich on whole-wheat bread

• Fruit smoothie (banana, berries, spinach) + scoop of whey protein

• Whole-wheat pasta with veggies + grilled chicken

• Edamame + veggie wrap with hummus

• Mix and match any of the carbs with the protein options to create your own recovery feast!

Strategy 5 - Level Up Your Hydration Game

Fun fact: You're basically a giant water balloon – seriously, over half of you is H2O! 

Staying hydrated is crucial for peak performance & cognitive function.  But here's the deal: your body loses water constantly; sweating, chilling at home, & of course, peeing – it all adds up. When you're dehydrated, you feel deflated – sluggish, tired, moody, & your muscles might even cramp. Not exactly a winning combo, right?

So, how do we level up your hydration game?

Hydration Tips:

• Drink water throughout the day, not just when you're thirsty.

• Sip on water or an electrolyte drink during long practices & games to replace fluids lost through sweat.

• Choose water or sparkling water over sugary sodas & energy drinks, which can lead to spikes & energy crashes.

• Lastly - Your fancy water bottle that is so popular?  It’s portable & reusable 😯 - Take it everywhere!  

Use hydration as another secret performance booster to dominate the competition.   Your body (& skin) will thank you!

Wrap-Up

Being a champion doesn’t happen overnight & it doesn’t just happen during gametime. Champions are built.  Meal by meal, snack by snack - how you show up here determines your peak potential.  By paying attention to what you eat & drink, you are proactively crafting a competitive edge!

Start each day with a strong breakfast, keep the power up throughout with nutritious snacks, strategically fuel-up pre-game, & recover after with a balanced post-game snack!  Your dedication to proper nutrition & hydration is as important as any drill, practice, or game plan. Equip yourself with these strategies, & unleash the champion within YOU!

Ready to Elevate Your Athletes Game? Let's Get Started!

If you're inspired to take your young athlete's performance to the next level or need personalized guidance to navigate the world of sports nutrition, I'm here to help! 🌟 Schedule a strategy call today & let's create a tailored plan that fits perfectly with your athlete's needs & goals. Whether it's refining their diet, optimizing their hydration strategy, or simply gaining an edge in their sport, together we can unlock their full potential. Book your call below 👇

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Don’t just play the game—win it, with the right nutrition and guidance every step of the way!