Eating For Peak Athletic Performance: 9 Things To Know

Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands. The keys to peak nutrition performance aimed to complement your training and competition are reviewed below.

Food Energy

The energy needs of a young athlete can vary depending on factors such as age, sex, sport type, training intensity, and individual metabolism. Generally, young athletes require a well-balanced diet that provides sufficient energy and nutrients to support their growth, development, and physical activity demands. While there is no one-size-fits-all answer to how much a young athlete must eat per day, it’s important to ensure they consume enough calories to fuel their activity levels and promote proper growth.

Its not uncommon for those calorie needs to be between 2300-3000+ per day depending on their goals. They should focus on incorporating a variety of nutrient-dense foods such as lean proteins, whole grains, fruits, vegetables, and healthy fats. Here are a few recommendations –

Carbs

1. Quinoa

Quinoa is a great source of protein and it is also a complex carbohydrate. This means that it will help to keep you feeling full for longer.

Also, quinoa is a good source of iron and magnesium. These minerals are important for energy production and muscle contraction.

2. Jasmine Rice

Jasmine rice provides essential nutrients such as carbohydrates, fiber, and some protein. It also contains vitamins and minerals, including niacin, thiamine, and iron.

3. Fruits & Vegetables

Cucumbers, Romaine, Iceberg, Spinach, Bell Peppers, Tomatoes, Berries, Melon, Carrots, etc. Get as many in your face as possible.

Protein

1. Chicken Breasts

Chicken breasts are a great source of protein and they are low in fat. This makes them perfect for athletes who need to build lean muscle mass.

Also, chicken breasts are a lean protein source, which means that they are easy to digest and won’t make you feel bloated.

2. Lean Beef

Lean beef is another great source of protein for athletes. It is also a good source of iron, which is important for oxygenating your muscles.

Also, beef contains creatine, which is a compound that can help to increase your strength and power. Good options are 90/10 ground, sirloin, top round, flank, tenderloin.

3. Eggs

Eggs are one of the most complete sources of protein you can find. They are also a good source of healthy fats and vitamins.

Did you know that eggs actually have a higher biological value than beef? This means that your body can better utilize the protein in eggs.

Fats

1. Avocado

Avocado is a nutrient-dense fruit that provides healthy fats, primarily in the form of monounsaturated fats. It also contains fiber, vitamins (such as vitamin K, vitamin C, and vitamin E), and minerals (including potassium and magnesium).

2. Salmon

Salmon is an excellent source of protein and it is also packed with healthy omega-3 fatty acids. These fatty acids are great for your heart and they can also help to reduce inflammation.

This is important because inflammation can lead to muscle soreness and it can also prevent you from making progress.

3. Nuts and Seeds

Nuts and seeds are rich sources of healthy fats, including monounsaturated and polyunsaturated fats. They also offer protein, fiber, vitamins (such as vitamin E and B vitamins), minerals (such as magnesium and selenium), and antioxidants. Options like almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds can be enjoyed as snacks.

How To Make A Plan

You might have heard of our Athletic Quick Start Course that all new student athletes go through when starting out.

Did you also know that we coach nutrition and meal planning for our student athletes?

Again, there is no-one-size-fits all plan – it depends on the athlete, their sport, and role within that sport. In addition to the 3 training sessions that come with our Quick Start Course, we will have the opportunity to address the nutritional needs of your athlete and give a comprehensive view of what a plan on paper would look like.

We will teach them the ins and outs of calorie intake, macronutrient ratios, and suggest certain tracking applications on their smart phones.

You’ll learn more about how we educate our athletes on how to organize and leverage their eating to support their physical development and performance goals.

If you’d like to inquire further, fill out the form below or directly contact us at 484-356-6442