Sports Nutrition For

High School Athletes

 The 3 Macronutrients
Protein
Protein helps us build muscle, maintain a healthy body
composition, keeps us feeling fuller for longer after our
meals, prevents bone loss as we age, and helps our
body heal any wounds or injuries that we may have.
Nutrient-dense sources of protein include low fat/fat
free dairy products, chicken, pork, beef, fish and other
lean meats, beans/legumes, and soy products.
Carbohydrates
Carbs are our bodies preferred fuel source and are
important for athletic performance, cognition, and
sustaining overall energy levels.
Sugar = a carbohydrate, and a secret weapon for
athletes!
Nutrient-dense sources of carbohydrates include: whole
grains, fruits, vegetables, and beans/legumes.
Fat
There are 4 different types of fat: saturated fats (these
are solid at room temperature, like butter and coconut
oil), trans-fats (these come from highly processed and
fried foods), monounsaturated fats (these are healthy
fats that can be found in avocados and olive oil), and
polyunsaturated fats (these are also healthy fats that
can be found in things like salmon and walnuts)
We want to try to limit our intake of saturated fat
and trans-fat.
How To Read A Nutrition
Label
 Performance Plates
Easy day:
Meals may also apply to athletes
trying to lose weight and
athletes in sports requiring less
energy (calories) due to the
nature of their sport.
 Performance Plates
Moderate day:
May be one where you train twice but
focus on technical skill in one workout and
on endurance or strength in the other.
The moderate day should be your baseline
from where you adjust your plate down
(easy) or up (hard/race).
 Performance Plates
Hard day:
Contains at least 2 workouts that are
relatively hard or competition.
If your competition requires extra fuel
from carbohydrates, use this plate to
load up in the days before, throughout,
and after the event day.
 Pre-Training Fueling
Eat meals 3-4 hours before training or a
game
Try to ensure that your meals are:
High in carbohydrates
Moderate in protein
Low in fat
Low in fiber
Examples:
Early morning training:
Energy bar + banana or a baggie of dry cereal,
granola, and a few nuts or a shake with fruit
and low-fat milk
Mid-morning training:
1 1/2 cups of oatmeal with 1 spoonful of peanut
butter, 1 fruit, 12 oz low-fat milk mixed with 1
scoop whey protein powder
Afternoon training:
Thick wheat bread sandwich with 3-5 oz sliced
turkey or ham, cheese, lettuce, tomato,
mustard, 1 cup cold pasta or fruit, and a small
energy bar
Pre-Training Fueling
(You can also use these guidelines for
fueling in-between games)

Approximately 30 minutes before

training or before your next game,
have a snack that is:
High in carbohydrates

Low in protein
Examples:

Energy bar
Granola

Fruit
Small fruit smoothie
Intra-Training Fueling
When training/playing for an hour
or longer:
Athletes should consume 30-
60g of carbohydrate per hour to
keep energy levels up.
High carbohydrate, low to no
protein, no fat
Examples:
Sports drink, small energy bar,
small chewy granola bar, fruit,
crackers
 Post-Training Fueling
It is recommended that athletes eat as soon as they can
after a game or training session
Eat a snack shortly after exercise
Eat a full meal within 2 hours
Post-Workout Snack Ideas:
Protein bar
1 cup fruit yogurt with granola
Smoothie with 1-2 cups low-fat milk, fruit, and 1 scoop
whey protein powder
Trail mix with 1 cup cereal, 1 cup granola, small amount
of nuts
Meal 1-2 Hours Post-Training/Game Ideas:
2 whole egg or 2 egg-white omelet with low-fat cheese,
veggies if you like, and 1/2 cup chopped lean ham, 2
whole-wheat waffles with low-fat butter and drizzle
syrup
12" sub sandwich on wheat or honey oat with veggies,
lean meat and cheese, baked chips and fruit
5 oz grilled chicken breast, 2 cups pasta with marinara
sauce, 1 cup green veggie, 1 wheat roll, 1 piece fruit
1 grilled chicken sandwich, 1 bag Baked Lay’s, energy
bar and fruit
1 whole wheat bagel with 3 oz lean ham and Swiss
cheese, 1 cup cold pasta salad, energy bar
 Hydration
Before:
Aim to drink 16-32oz of water about 2-3
hours before.
Around 1 hour before, drink 8-10oz of an
electrolyte-containing drink (gatorade,
powerade, liquid IV, etc.)
During:
Aim to drink 8oz of fluids every 15-20
minutes of training.
If your training is longer than 1 hour long,
opt for a sports drink with a mix of carbs
and electrolytes to maintain maximal
energy levels.
After:
Drink 24 oz of fluids per pound lost during
training/game.
For example, if you lose 2lb of water during
training, aim to drink 48oz of water.
Make sure to pace your fluid intake
throughout the rest of the day to prevent
overloading yourself.
 Fueling On The Road
Here are some options that you can throw in your bag
for fueling on the go!
PB&J
Pretzels
Dried Fruit
Cereal
Granola bars
Fruit snacks
Jerky
Goldfish
Squeezable applesauce
Apples
Bananas
Grapes
Clementines
Electrolyte drinks like
powerade/gatorade/etc.
High School Game Fueling
Timeline
 Rest Day Fueling
Fueling properly on rest days is still important!

Aim to have 3-4 meals

Make 1/2 of your plate fruits and/or

vegetables
Try to have 20-30g of protein at each

meal
Eat carbs at every meal, and try to
make at least 1/4 of your plate full of
them.
 FAQ
How many calories should I be eating?
My favorite answer.... it depends! If you are an athlete, chances are
you're going to need more fuel than your non-athlete friends. I
don't like to give hard numbers when it comes to this, I would
rather the athlete be in-tune with how they're feeling/performing.
Feeling sluggish on the field, tired all of the time, and just not very
good all around? You probably need more food. If you want
specifics, I recommend working with a Registered Dietitian that
can tailor a plan to fit your individual needs!
How much protein should I be eating?
The Academy of Nutrition and Dietetics, Dietitians of Canada and
the American College of Sports Medicine recommend 1.2 to 2.0
grams of protein per kilogram (1 kg = 2.2 lbs) of body weight per
day for athletes, depending on training. Protein intake should be
spaced throughout the day and after workouts.
Should I change the way I eat based on my menstrual cycle?
Control inflammation by focusing on high anti-inflammatory foods
like berries, leafy greens, and fatty fish like salmon. Add an extra 8-
16 oz of fluid when you're on your period - extra credit if it is 8 oz of
electrolytes and 8 oz of water! You also burn more carbs when
you're on your period, so add some more carbs into your meals and
snacks.
I get bloated/have an upset stomach during my games. Is there
anything I can change in my diet to help with this?
Yes! While fiber-rich foods like fruits, vegetables, whole grains, and
beans are very healthy - they may not be the best pre-
game/training fueling option, as they can cause stomach upsets.
Choose lower volume, lower fiber fueling options before your
training/game to reduce the risk of having stomach issues.
Examples include: bagels, white rice, cereal, pasta, smoothies, dried
fruit, and higher-carb fruits like bananas, mango, and dates.
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