The results from all training efforts will rise or fall to level of nutrition habits for athletes. As parents and coaches, some of the responsibility falls onto us to set a healthy lifestyle example. We can’t ask our athletes to properly nourish their body as we’re washing down our candy bar with a pop (or soda if you will). Without basic nutrition covered, the efforts of extra skill sessions and the traveling for club sports will quickly turn into survival instead of optimal. Our nutrition is the foundation of what our body can do and also recover from. If it comes down to a time issue, I would rather see an athlete use 1-2 hours a week to prepare their meals than an extra skill session. If the issue is a financial issue, I would examine every dollar spent for 30 days, see what can be cut from spending (fast food, pop, subscription services etc). If it’s still cutting it close to buy healthier food options, I would pass on the skill sessions and travel sports to establish healthy nutrition habits and then reevaluate in 3-6 months.
Here is our list that has helped our athletes turn their nutrition around.
- 3 Meals a day with 2 snacks. Each meal should have a protein, carbohydrate, and fat source. An example could be a chicken breast sandwich on whole grain bread with avocado. Add some green vegetables on the sandwich and maybe a piece of fruit and this is a great meal. A snack can be a protein shake or bar and a piece of fruit or almonds. This is a basic foundation.
- No pop or energy drinks. I can’t believe this needs to be written out, but here we are. If you need an afternoon pick me up, put your phone away earlier at night and get more sleep. Pop has no nutritional value and is bad for your teeth.
- Plan ahead. Think about the schedule coming up. Where can you have quality meals, where will you need on the go items, and where can you squeeze in a quick stop somewhere with healthy options.
- You’re not on a diet. Putting kids on diets like no carb, Atkins, Mediterranean diet and so forth sets them up for a life long battle with food. Help them enjoy foods not be afraid of them.
- Protein is king. Protein helps build muscle and strength and also helps repair. Every meal should have a protein source.
- Learn to cook. The sooner kids can learn to cook, the sooner they don’t need to rely on other people for healthy food options. Cooking is a life skill that will benefit them their entire life.
- Always have extra. Extra snack items at all times go a long way. Practice might get delayed or run over or the bus takes too long. Things happen, but when we have back ups it makes life easier.
- Sleep. Yes sleep is a part of nutrition because it helps keep our body on a schedule and also helps us with digestion and absorption. Sleep is a critical part of nutrition success.
- Fruits and veggies. Athletes need them to help normal development and also reduce the risk of cramping during activity. Fruits are great before and after activity.
- Minimize ultra processed foods. Potato chips, candy, and other snacks taste good, but they offer no benefit to performance or recovery.
These are a few of the strategies we use with athletes to improve their nutrition. There is no magic meal plan or macro plan, but there are life skills associated with learning healthy nutrition habits early. I would encourage every family to learn the healthy nutrition habits before focusing on specializing in a sport or investing into skills training. Once things like nutrition are established, then those skill lessons and increased time focused on the sport will have a greater impact. If you would like to discuss nutrition strategies specific to your athlete, contact us to learn more about our healthy habits services.
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