Sports Nutrition for High School Athletes on the Go
- Mo Frazier
- Jul 22, 2024
- 10 min read
Updated: Jul 30, 2024
By Mo Frazier, DNP, CNM, ARNP
Table of Contents
High school athletes face numerous demands from academics, sports, and social activities, making it challenging to make nutrition and training choices that support their health and performance. Many skip breakfast, their school lunches lack calorie-dense options, and they often fail to snack every 2-3 hours due to uncertainty about what to pack or fear of GI distress from eating too close to practice. After practice, teens often socialize and delay refueling, leading to hours without eating and resulting in binge eating at dinner to compensate for lost calories. This creates significant issues for many athletic teams, impacting overall health and performance.
Even though most teens unintentionally underfuel, this can lead to serious medical concerns, including Relative Energy Deficiency in Sport (REDs) syndrome, which is common in athletic populations. REDs occurs when athletes do not consume enough energy to support both their health and optimal sports performance. The primary cause of REDs is low energy availability (LEA), which is an energy deficiency relative to the balance between calorie intake and the energy expended on daily living, health, growth, and sports activities such as training and competition. Athletes need their daily calorie intake to cover the energy requirements of these activities, as well as to support growth, development, and metabolism.
In simple terms, when athletes consistently burn more energy than they consume, it can take a serious physical toll on their bodies. This leads to decreased performance and a higher risk of illness and injury.
Short-term periods of low energy availability (LEA) can lead to initial weight loss as the body breaks down fat and muscle to meet energy needs for activity and daily functions. With prolonged LEA, the body tries to adapt to insufficient energy intake by reducing the energy used for recovery and refueling after intense training. The body slows down or halts several non-essential body functions functions, prioritizing survival over other processes. Body functions that can slow down include metabolism, hormone production, bone health, immune function, muscle recovery, menstrual function, digestive function, and cognitive function.
The most effective way to address REDs is through prevention. Athletes should proactively establish smart, sustainable nutrition habits to avoid REDs. While they may not have control over their practice schedules, school calendars, or competition timelines, they can manage their nutrition by making informed food choices at home and preparing balanced meals and snacks to bring to school and practice.
Essential Tips Before We Dive into Macros!
Before we delve into macronutrients, their importance, and meal and snack ideas for pre- and post-workout, here are some key nutrition practices for athletes to focus on:
Set Eating Reminders: Program alarms on your phone to go off every 2-3 hours while you're at school to remind yourself to eat. It might feel forced at times, but consistently meeting your caloric needs will benefit your body significantly and support your performance.
Plan and Prepare: Ensure you stock your locker and bag with easy-to-eat, shelf-stable snacks. Develop a routine to check your food supplies every night or morning before school, similar to a pilot's pre-flight checklist. Verify that you have all necessary meals and snacks packed to keep your energy levels steady throughout the day.
Pack Generously: When preparing for your day, pack as if you’re going on a multi-day trip. Bring more food than you think you'll need to ensure you have enough to meet your energy requirements.
Reframing Nutrition: Think of pre-workout fueling as the warm-up for any movement. Just as you wouldn’t jump into a race or a game without warming up, your nutrition throughout the school day should prepare your body for movement. Fueling with nutrient-dense foods acts as your body’s warm-up, ensuring it's ready for action. Skipping this crucial step is like starting a race without any warm-up—you WILL feel sluggish and unprepared. Treat your nutrition with the same importance as your training routine!
Address Negative Thoughts: If you feel self-conscious about eating at school or have concerns about how much you eat, use a positive mantra to reinforce healthy habits.
Consider phrases like, "Eat enough always," "Fuel for the work," "Eat, breathe, thrive," or "I will respect my body by meeting its needs."
Explore this link for a powerful collection of intuitive and mindful eating affirmations!
Okay, let's dig in!
Protein, carbohydrates, and fats are essential components of every meal and snack, each playing a crucial role in how our bodies process, store, and use energy to support essential functions, training, and performance. Young athletes should not eliminate any macronutrients or food groups unless medically necessary.
Carbohydrates. Research indicates that even if you're consuming enough overall energy, insufficient carbohydrates can increase the risk of developing REDs. Carbohydrates are particularly important as they are the primary fuel source for both endurance and high-intensity activities. They support bone health and are crucial for replenishing glycogen stores in the muscles and liver. During periods of intense training or competition, maintaining adequate glycogen levels is vital for sustaining high performance. CARBS ARE GOOD! Carbohydrates should be the foundation of your fueling plan. They keep your muscles energized and your brain focused.
On practice days, aim for 1/3 of your plate to be carbs. On game days or long training days with 2+ hours of training boost those carbs to 1/2 of your plate at meals. Your body needs the fuel I promise!
Protein. Protein provides the essential building blocks needed for muscle growth, bone strength, and overall development. It supports the building and maintenance of skeletal muscle, and amino acids, the components of protein, are vital for producing hormones and enzymes. To optimize protein benefits, it should be consumed throughout the day.
However, while protein is crucial for muscle repair and maintenance, it is not the primary energy source. Consuming excessive amounts of protein will not necessarily result in larger or stronger muscles. Research indicates that a 4:1 ratio of carbohydrates to protein, such as 16 ounces of chocolate milk within 45 minutes after training, can significantly reduce muscle damage and soreness, enhance muscle repair and growth, improve training adaptation, and accelerate muscle glycogen replenishment. Aim for at least 40 grams of carbohydrates for every 10 grams of protein consumed post-workout.
Carbohydrates REFUEL your muscle's energy (glycogen) while proteins give your body amino acids to REBUILD and REPAIR your muscle.
Fats. Fats are crucial for providing long-term energy, particularly on training days. They play a key role in supporting hormone function, bone health, and muscle strength, thereby reducing injury risk. Additionally, fats supply essential fatty acids and fat-soluble vitamins.
Fat stores offer a substantial energy reserve; for example, a 150-pound athlete with 6% body fat has about 1,500-2,000 calories from glycogen and approximately 45,000 calories from stored fat. This stored fat becomes particularly important when glycogen levels are low and no food is available.
Athletes should aim to get 20-35% of their total calories from fat, with an emphasis on unsaturated fats. Insufficient fat intake can lead to low energy availability and reduced hormone production, impacting overall performance and health.
Nuts and seeds, including almonds, walnuts, chia seeds, pumpkin seeds, and flaxseeds, are packed with beneficial fats, fiber, and protein. Avocado is another excellent source of healthy fat that complements nearly any dish—what’s not to love? And don’t forget eggs: they offer a fantastic dose of healthy fats and protein, with most of the goodness nestled in the yolk, so enjoy the whole egg!
Here is a detailed infographic from FASTR, the Stanford Female Athlete Science and Translational Research Program, providing a concise overview of macronutrients.
What should you eat before and after a workout?
Pre-Workout: Opt for low-fiber, easily digestible carbohydrates to provide a quick energy boost. Aim to eat your pre-workout meal 3 to 4 hours in advance to give your body ample time to digest. Avoid high-fat and high-fiber foods before your workout, as they can slow digestion and potentially cause discomfort. Save those foods for after your workout.
Below are some guides to help you fuel up effectively, with some practical snack ideas from Costco!
So why Costco? Well, who doesn’t love Costco?! I’ve chosen Costco as the primary source for these nutrition guides because, as a College Track and Field and Cross Country Coach, I’ve found that 90% of my athletes shop there. Many of them even team up to use each other’s memberships, making it a cost-effective option. I guarantee that many high school athletes' parents already shop there, so if your family doesn’t have a membership, find someone on your team who does and join forces with them.
A key reason for creating these visual guides is to simplify the food prep process. I encourage both teens and parents to take screenshots of these guides and bring them along when shopping to make the process as easy as possible.
Many of these snacks can be stored without refrigeration, although a few may require it. Additionally, several of these snacks can be microwaved at school, making them convenient for on-the-go fueling.
Here are some words of encouragement for athletes nervous about GI discomfort from eating before workouts: Just as you train your muscles, you need to train your gut to handle food before training.
Pre-training snacks are a crucial part of your fueling plan. They replenish your energy stores and help you perform at your best during practice. When athletes tell me they skip their pre-training snack, we discuss the importance of training their body to handle food and finding what works best for them.
I recommend starting with a small portion of a simple carbohydrate 30 to 60 minutes before training. Try this for a few days. If your body feels energized and strong, fantastic! Gradually try eating that snack closer to training, and then experiment with adding more fuel.
The period immediately after practice is an excellent time to kickstart your muscle recovery. Aim to begin refueling within 30-60 minutes after exercise and continue within the 4-hour window to optimize recovery. It can be challenging to go straight from an intense practice to a full meal, which is where a recovery snack comes in.
A simple, easy-to-eat snack that provides your body with the protein and carbs it needs to rebuild and re-energize muscles is ideal. This snack allows you to breathe, relax, stretch, and shower after practice before having your full recovery meal.
What’s the best snack to choose? Anything that includes protein and carbohydrates. Ideally, aim for 15 to 20 grams of protein and 45 to 60 grams of carbohydrates.
Iron. Iron is a crucial nutrient for athletes, playing a key role in protein synthesis and red blood cell production. Iron helps carry oxygen to your muscles and brain, and a deficiency can lead to anemia. If you are iron deficient, you may feel more tired, short of breath, and experience decreased performance during practice.
Certain groups of athletes are at higher risk for low iron levels and need to pay extra attention to their iron intake:
-Teen athletes: Growth spurts and puberty increase your body's need for iron as your blood volume expands.
-Female athletes: Monthly menstrual cycles result in iron loss.
-Under-fueled athletes: Insufficient caloric intake often means insufficient iron intake.
-Plant-based athletes: Plant sources of iron are less easily absorbed, so focusing on iron-rich foods is essential.
Understanding the difference between heme and non-heme iron sources is crucial for optimizing your dietary iron intake and overall health. The difference between heme and non-heme iron lies in their sources and how they are absorbed by the body:
Heme Iron
Sources: Heme iron is found in animal-based foods such as red meat, poultry, and fish.
Absorption: It is more easily absorbed by the body compared to non-heme iron.
Bioavailability: Heme iron has higher bioavailability, meaning the body can utilize it more efficiently.
Non-Heme Iron
Sources: Non-heme iron is found in plant-based foods like beans, lentils, tofu, spinach, fortified cereals, and nuts.
Absorption: It is less efficiently absorbed by the body. The absorption of non-heme iron can be influenced by other dietary factors.
Bioavailability: Non-heme iron has lower bioavailability, but its absorption can be enhanced by consuming it with vitamin C-rich foods (such as citrus fruits, bell peppers, and tomatoes) and by avoiding inhibitors like tannins (found in tea and coffee) and phytates (found in whole grains and legumes).
Combining Sources: To maximize iron intake, it is beneficial to combine both heme and non-heme iron sources in your diet.
Fluids and Hydration. Hydration is essential for optimal performance and involves a balance of fluids (water), electrolytes (mainly sodium), and energy (from carbs). Sports drinks often provide the ideal mix of these elements. The best way to prevent dehydration is to maintain body fluid levels by consuming plenty of fluids before, during, and after a workout or competition. Many athletes don't realize they're losing body fluids and impacting their performance through dehydration. Waiting until you're thirsty is not a reliable indicator of fluid loss; by then, you're already dehydrated. Thirst typically kicks in after more than 2% of body weight is lost, which can significantly affect performance. For intense training and long workouts, a fluid replacement drink containing 6-8% carbohydrates can be effective in maintaining fluid balance while supplying muscles with fuel.
In conclusion, ensuring proper nutrition for high school athletes is vital for their health, performance, and overall well-being. For some athletes, low energy availability (LEA) is unintentional and primarily due to a lack of knowledge regarding healthy sports training and nutrition. Educating these athletes and helping them develop healthy eating strategies enables them to make better choices.
For others, LEA results from intentional dietary restriction or excessive training in an effort to lose weight or enhance muscularity. These cases often reflect underlying issues related to body image, self-esteem, and/or disordered eating, which need to be addressed during treatment.
While education and support from coaches, teammates, and family are crucial, treatment strategies for REDs should be developed by a registered dietitian, sports medicine physician, and/or other health care professionals. These experts can guide athletes through restoring healthy energy availability and full physiological function, as well as determine safe levels of continued sport participation. Hi there, IT ME! 💁
Effective dietary strategies generally focus on slowly increasing daily calorie intake with small, frequent meals, ensuring adequate carbohydrate intake with low levels of fiber, and addressing nutrient deficiencies such as iron, calcium, and vitamin D. With the right support and strategies, athletes can achieve optimal health and performance.
I love using social media to help teen athletes connect with educational content. Here are a few Instagram handles you should follow for more information about REDs and nutrition:
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