Nutrition & Diet

To perform your best, your body needs the right fuel. The three main nutrients are called

Macronutrients:

• Carbs (energy) → bread, rice, pasta, fruit

• Protein (muscle repair) → chicken, eggs, yogurt, beans

• Fats (long-lasting energy) → nuts, avocado, cheese

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Simple rule:

Try to build meals like this:

• Half your plate = carbs

• One-quarter = protein

• One-quarter = fats + vegetables

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If you don’t eat enough:

• Low carbs = tired, slow, low energy

• Low protein = sore longer, weaker recovery

• Skipping meals = worse performance

You don’t need a strict diet—just balanced meals.

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Breakfast (fuel your morning)

• Oatmeal + fruit + eggs

• Toast + peanut butter + banana

• Yogurt + granola

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If you’re not hungry: eat something small (banana or smoothie)

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Lunch (stay full and focused)

• Sandwich (turkey/chicken) + fruit

• Rice + chicken

• Pasta + protein

• Add a snack like yogurt or a bar

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Dinner (recover and rebuild)

• Chicken + rice + vegetables

• Pasta + meat sauce

• Fish + potatoes

Endurance (soccer, cross country)

• Need more carbs

• Helps you last longer

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Strength (football, wrestling)

• Need more protein + food overall

• Helps build muscle

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Mixed (basketball, baseball)

• Need a balance of both

• Work towards both muscle and endurance

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On game days: eat more carbs
On rest days: eat normally, don’t skip meals

Before (1–3 hours before):
 

Eat carbs + a little protein:

• Banana + peanut butter

• Toast + eggs

• Yogurt + fruit

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Avoid greasy/heavy food

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After (within 1 hour):

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Eat carbs + protein to help Muscle recovery

• Chocolate milk

• Chicken + rice

• Smoothie

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This helps your body recover faster and get stronger

Staying hydrated helps you perform better and recover faster.

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How Much Water?

• Daily: Aim for 8 cups (64 oz).

• Before exercise: Drink 16 oz a few hours before.

• During exercise: Drink 7–10 oz every 10–20 minutes.

• After exercise: Drink 16–24 oz for every pound lost.

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Sports Drinks

• Use sports drinks for long workouts (over an hour) or hot weather.

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Signs of Dehydration

• Feeling tired or dizzy

• Dry mouth or headache

• Dark urine

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Tips

• Drink water throughout the day.

• Eat hydrating foods like watermelon.

Reminders

• Skipping meals → low energy

• Avoiding carbs → worse performance

• Only eating “healthy” but not enough → still under-fueled

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Eating enough is just as important as eating healthy

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Have a Healthy Mindset:​

• Focus on performance, not looks

• Your body is still growing—don’t restrict food

• Everyone develops differently

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Unhealthy habits can lead to problems like
Eating disorders, so it’s important to keep a balanced approach