Every athlete wants to be a beast until it's time to do what beasts do. Most players hear that and think lifting, training and practicing, but pretty much every serious high school and college athlete is already doing those things. So how do you separate yourself and get the edge? The answer is in the food you eat, or don't eat for that matter.
We know proper nutrition is an essential component of a high school athlete's training program. A balanced and nutrient-rich diet can contribute to improved performance, recovery, and overall health. However, the specific dietary needs of each athlete can vary based on their sport, training schedule, body composition, and overall health status. Where most athletes go wrong is they under estimate the amount of protein they nee to maintain muscle-mass & energy expenditure in-season, and thus, experience a significant loss of explosiveness and strength during the season.
How to Avoid Muscle Loss: Begin with Calorie Intake
Firstly, high school athletes should aim for a diet that provides sufficient energy for their daily activities and sports practice. The amount of energy required can vary based on factors such as age, sex, and activity level, but keep it simple and boys should be at least at 4,000-4500 calories. If you're on the lean side, add 500 calories, if you're a little softer around the middle, reduce it by 500, but that's about your ballpark.
Here's the Secret: Track What You Eat
Adolescent-College athletes have high energy requirements due to their growth and development, and they need to consume adequate calories to provide fuel for muscle building and repair, as well as for general metabolism[1]. They should aim to consume a healthy mix of carbohydrates, proteins, and fats to meet their energy needs[2]. So how do you know if you're getting enough? Weigh yourself, track what you eat for 7 days, then weigh again at the same time a week later. If you've been training and you lose weight, you need to add 500 calories per day. Gain more than 2-3 lbs, and consider cutting 500 - but before you do that you need to consider if you recently changed your training. Did you just start a lifting program back up? If so, your body muscles will retain water initially to help with the repairs, as you adapt, you won't retain as much and get back to a stable water retention level. This is also why weighing yourself after 3 days of lifting and seeing the scale go up can be misleading, so it's important to track your food and know your macros.
Macros: What are those?
Macronutrients, aka Macros, are just fancy words to group your Carbs, Proteins & Fats.
Carbohydrates are an essential macronutrient for high school athletes as they provide the primary source of energy for muscles during exercise[1][3]. Whole grains, fruits, and vegetables are some of the best sources of carbohydrates. Athletes should include a variety of these foods in their diet, with a focus on consuming more complex carbohydrates that are rich in fiber, as they are absorbed more slowly and provide sustained energy over longer periods.
Protein is also crucial for high school athletes as it helps to repair and build muscles[1][3]. If you're not getting enough protein, your body doesn't have enough building blocks to repair your muscle fibers and build new muscle. As we've discussed, adequate protein is especially important for athletes who participate in resistance training or bodybuilding. Good sources of protein include lean meats, poultry, fish, eggs, dairy or plant-based alternatives, as well as legumes, nuts, and seeds.
Fats are the final frontier. Healthy fats should also be part of the athlete's diet as it provides essential fatty acids and helps to promote satiety[3]. Good sources of healthy fats include nuts, seeds, avocados, olive oil, and fish. It is important to consume healthy fats, while minimizing the intake of saturated and trans fats found in fried foods, processed snack foods, and high-fat meats.
High school athletes should also aim to stay well-hydrated by drinking plenty of fluids throughout the day, especially during sports activities. Water is the best way to stay hydrated, but sports drinks can also be helpful during long or intense workouts as they provide electrolytes to help replenish what is lost through sweat[1]. I like to remind players that at the pro level, they cut the Gatorade with water, diluting it 50% because you really don't need all that sugar unless you're working out, have been training in excessive heat, or preparing to run a half marathon. It'll make you feel sluggish and your energy levels will spike up and down.
Finally, high school athletes should avoid unhealthy eating habits such as skipping meals, crash dieting or following fad diets designed for weight loss. These eating patterns can result in nutrient deficiencies or inadequate energy levels and may also lead to unhealthy weight loss and muscle catabolism[1].
At CHIPS it's something we discuss a lot with our athletes. Not just making sure the weight on the scale goes up, but making sure it goes up the right way. Educating players about proper nutrition is an essential component of high school athlete's training program. A well-balanced and nutrient-rich diet can help provide energy levels required for daily activities and sports participation, build and repair muscles, and promote overall health and well-being. Learning to track your intake and make adjustments is a key component to getting the edge as a serious athlete, and we haven't even gotten into body fat %, Dexa scans or composition. We'll save that for another post. Hope you enjoyed this one!
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