5 Simple Eating Habits to Help Your High School Athlete Perform Their Best
As a parent, you want to see your child succeed on the field or court. While training and practice are important, proper nutrition plays a huge role in their strength, energy, and recovery. Here are five simple eating habits that can help your high school football player fuel their body for success. Remember, this is not all on you. You athlete needs to take ownership of this where you are here to guide and support. Plus, teaching them how to cook and prepare food is important as they get older.
Also, habits are caught, not taught. Leading by example is the best way to get your child to make healthy choices!
- They Need Eat a Big Breakfast
If your athlete skips breakfast, they may struggle with focus, endurance, and strength. A balanced breakfast should include protein and carbs, such as:
- Scrambled eggs with whole-grain toast and fruit
- A protein smoothie with banana and peanut butter
- Greek yogurt with granola and berries
- Encourage Them to Eat Nutrient-Dense Foods
Athletes burn a lot of calories, but they need the right kinds of calories to perform well. Processed foods and fast food won’t provide the nutrients they need. Instead, stock up on:
- Lean meats (chicken, beef, turkey, fish)
- Complex carbohydrates (rice, potatoes, oats, whole grains)
- Healthy fats (avocados, nuts, olive oil)
- Fruits and vegetables for essential vitamins and minerals
- Prioritize Protein in Every Meal
Protein is crucial for muscle recovery and growth. Ensure that every meal and snack contains a quality protein source, such as:
- Chicken, beef, or fish
- Eggs or egg whites
- Greek yogurt or cottage cheese
- Protein shakes for quick and convenient nutrition
- Note: Peanut butter is not a protein source
- Eat Every 3-4 Hours
To maintain energy levels and prevent fatigue, athletes should eat regularly throughout the day. Encourage them to have 4-6 meals and snacks. Easy, nutrient-packed snack ideas include:
- Peanut butter and banana sandwich
- Hard-boiled eggs with fruit
- Protein bars or trail mix
- Cottage cheese with granola
- Hydration
Dehydration can lead to fatigue, muscle cramps, and poor performance. Football players sweat a lot, so drinking enough water is crucial. Make sure they drink at least half their body weight in ounces of water per day and even more when training in hot weather. Electrolyte drinks can be helpful after intense workouts.
Final Thoughts
As a parent, you can play a big role in helping your athlete fuel their body the right way. With that said, THEY HAVE TO BE THE PROACTIVE ONE! By ensuring they start the day with a good breakfast, eat nutrient-rich foods, get enough protein, eat frequently, and stay hydrated, you’ll be setting them up for success on and off the field. Small changes in their diet can lead to big improvements in performance and overall health!
And here is the kicker, you as the parent must lead by example. If you skip meals, eat processed foods, do not exercise and do not make healthy food choices, do not expect your child to all of a sudden make better choices. Habits are caught, not taught.