At Coached By Plez Training Facility, we know that success on the field or court isn’t just about how hard you train. What you eat and how you fuel your body plays a crucial role in your performance. Whether you’re in-season or off-season, proper nutrition is the foundation for optimal performance, faster recovery, and staying mentally sharp in both the classroom and during games.
For our student-athletes, this blog will guide you through the essentials of good nutrition, pre game preparation and meal prepping—helping you maximize your potential all year round.
Why Nutrition Matters for Student-Athletes
Your body is like a high-performance vehicle, and it needs the right fuel to function at its best. As a student-athlete, your energy needs are higher than average, and what you eat can directly impact your strength, speed, endurance, and recovery. Eating the right foods at the right times ensures you have the energy to power through tough workouts and games while keeping your body healthy and strong.
For athletes, staying on top of your nutrition can also help you:
• Recover faster: Proper nutrition helps repair and rebuild muscles after training or competition.
• Stay focused: The right foods can enhance mental clarity, giving you an edge in the classroom and during game time.
• Avoid injuries: A balanced diet supports joint and muscle health, which helps prevent fatigue-related injuries.
What to Eat and Drink Before Competition
Preparing your body for competition starts days before the big game, not just the night before. What you put into your body in the days leading up to competition is critical for peak performance. Here’s how to fuel your body for success:
1. Carbohydrate Loading
Carbohydrates are your body’s primary fuel source, especially for high-intensity sports. In the 2-3 days leading up to competition, aim to increase your intake of complex carbs to fill up your muscle glycogen stores. This will give you the energy you need to perform at your best.
• Focus on complex carbs like whole-grain pasta, brown rice, quinoa, oats, sweet potatoes, and whole wheat bread.
• Make sure you’re balancing these with lean proteins (chicken, fish, eggs) and healthy fats (avocados, nuts, olive oil).
2. Stay Hydrated
Hydration is key, and it starts days before competition, not just the day of. Aim to drink plenty of water in the days leading up to game day to ensure your body is properly hydrated. Dehydration can affect your endurance, focus, and even increase your risk of injury.
• Water intake: In the 2-3 days leading up to competition, aim to drink at least half your body weight in ounces of water daily. For example, if you weigh 150 pounds, you should be drinking a minimum of 75 ounces of water per day.
• Electrolytes: If you have a heavy training session, consider adding electrolytes (sodium, potassium, magnesium) to your water to help maintain proper fluid balance.
3. Night Before Game Day
Your pre-game meal the night before should be rich in carbs but light enough for easy digestion. Avoid anything overly greasy or fried, as this can slow down your digestion and make you feel sluggish.
• Example meal: Grilled chicken, whole wheat pasta with marinara sauce, and steamed vegetables.
4. Morning of Competition
On game day, make sure to eat a light, balanced breakfast that includes carbs and protein to kickstart your energy levels.
• Example meal: Oatmeal with fruit and a side of scrambled eggs, or whole-grain toast with peanut butter and a banana.
The Importance of Meal Prep, Especially During the Season
Meal prepping is an essential tool for any student-athlete, especially during a busy in-season schedule. Between practices, games, and school, it can be tough to make time for healthy meals. That’s where meal prep comes in—taking the time to prepare your meals in advance ensures that you have access to healthy food when you need it most.
Here are some reasons why meal prepping is important for in-season athletes:
• Convenience: Having meals ready to go saves time and energy when you’re on the move.
• Consistency: Meal prepping helps you stick to a consistent nutrition plan, avoiding unhealthy options like fast food.
• Proper fueling: When meals are prepped in advance, you can focus on getting the right balance of macronutrients (carbs, proteins, and fats) to fuel your body and aid recovery.
Key Nutritional Tips for Student-Athletes
1. Balance Your Plate
Every meal should include a balance of carbohydrates, proteins, and fats. Carbohydrates provide the energy you need for your workouts and competitions, while protein helps repair and rebuild muscles, and fats are essential for long-term energy and joint health.
• Carbohydrates: Whole grains, fruits, and vegetables are excellent sources.
• Proteins: Lean meats, chicken, fish, eggs, and plant-based options like beans and lentils.
• Fats: Healthy fats from avocados, nuts, seeds, and olive oil.
2. Hydration is Key
Staying hydrated is one of the simplest but most important things you can do as an athlete. Dehydration can lead to fatigue, poor focus, and even cramps or injuries. Make sure you’re drinking plenty of water throughout the day and especially before, during, and after workouts.
Pro Tip: Carry a reusable water bottle to school and practice, and aim to drink at least 8 cups of water a day, more if you’re training hard.
3. Snack Smart
In between classes, practices, and games, it’s important to keep your energy levels up with healthy snacks. Avoid junk food and sugary snacks, which can lead to energy crashes. Instead, reach for nutrient-dense options like:
• Fruits (bananas, apples, oranges)
• Greek yogurt
• Trail mix (without added sugar)
• Nut butter and whole-grain crackers
Meal Prep Tips for Student-Athletes
1. Prep Once, Eat All Week
Dedicate a few hours on Sunday or at the beginning of the week to prepare your meals. Cook your proteins (like chicken, fish, or plant-based options), grains (brown rice, quinoa), and veggies all at once. Portion them out into containers so you have meals ready for each day.
2. Get Creative with Simple Ingredients
Keep it simple with ingredients you enjoy, and mix them up for variety. For example, grilled chicken can be used in wraps, salads, or paired with different grains and veggies for new flavors throughout the week.
3. Snack Prep
Pre-portion healthy snacks like trail mix, sliced veggies, and fruit, so they’re ready to grab on busy school days.
4. Don’t Forget Breakfast
Breakfast is crucial for setting your energy levels for the day. Prep overnight oats or egg muffins ahead of time so you can grab a nutritious breakfast on your way out the door.
Fueling for Success
At Coached By Plez Training Facility, we believe that excellence in sports starts with excellence in your daily habits, and that includes nutrition. By making smart choices about what you eat and taking the time to prepare your meals, you’re setting yourself up for success—both in the classroom and on the field, court and track. Remember, how you do anything is how you do everything, and proper nutrition is a key part of that equation.
Stay focused, stay fueled, and keep striving for greatness!
Until next week!
Comments