Nutrition and Wellness for the Student Athlete

When student athletes FUEL WELL they FEEL WELL

-Make a plan & adapt to your needs

Find a balance and manage time between:

• academics 

• athletics 

• employment 

• social life 

• sleeping habits

Fuel your day with nutritious food:

• Plan to have food/snacks available to eat every 2-3 hours. This provides both physical and mental fuel to sustain exercise/training on the field and in the classroom. 

• Smart snacks:

• String cheese, low-fat yogurt, dry cereal, trail mix, whole grain crackers, 100% fruit juice, granola, or breakfast bars.

• Have a routine eating pattern every day. Athletes with a consistent fueling pattern tend to be leaner and have more energy.

• Replenish your body during your recovery

• Choose carbohydrate-rich foods, high-quality protein and plenty of fluids

Reference: NCAA Nutrition

Hydration is key:

• The goal is to prevent dehydration and optimize performance

• Drink water before, during, and after activity

• Water is often efficient enough to maintain hydration, but adding a sports drink helps replace electrolytes

Reference: Healthy Hydration for Young Athletes

Build relationships

• Surround yourself with with peers who have similar goals and work ethic

• Utilize study tables for school work

• Ask for help

Get adequate sleep

• Sleep is essential for recovery and cognitive function

• Studies show teens (ages 13-18) need 8-10 hours of sleep per night

• Avoid screen time at night

• Keep your bedroom cool, dark, and quiet

• Avoid caffeine especially in the afternoon and evening

• Reserve your bed for sleeping only

Reference: Sleep for Student Athletes