Sports nutrition is a key component in supporting student athletes in achieving their health and performance goals.
With demanding school, training, and competition schedules, having a sports nutrition plan in place can help ensure that student-athletes are optimally fueled for both everyday activities and sports performance.
Let’s explore key nutrients athletes should include in their meals and snacks to support their sports nutrition needs.
Fuel Optimal Performance with Carbohydrates
Similar to gas for a car, carbohydrates provide the body with the energy needed to perform at its best. Thus, carbohydrates should be at the foundation of a student athlete’s meal plan.
Athletes can add carbohydrates to their meals and snacks from a variety of food groups, including:
- Grains: Bread, bagels, wraps, pasta, rice, oatmeal, cereal
- Fruit: Fresh, frozen, dried, canned in natural juices, applesauce
- Starchy vegetables: Potatoes, sweet potatoes, winter squash, corn, peas, beans, legumes
- Dairy: Milk, yogurt
Carbohydrate Needs of Student Athletes
The carbohydrate needs of athletes vary based on both the intensity and duration of activity they are participating in. Athletes participating in high-intensity, long-duration exercise sessions need to consume more carbohydrates than athletes engaged in low-intensity or skill-based activities1.
Thus, on days when athletes will be exercising more intensely or for a longer duration, they will need more carbohydrates (gas in their tank) than on low-intensity workout days or off-days.
By fluctuating the amount of carbohydrates they consume based on activity, student athletes can tailor their daily meal plan to meet their performance needs.
Pro Tip: A fruit smoothie made with a variety of frozen fruits, sliced banana, milk, and Greek yogurt can be a carbohydrate-rich option for athletes to enjoy with their pre-game meal. Check out the Sunshine Smoothie for a tasty smoothie option that will help student athletes fuel up for their competition.
Build and Repair with Protein
Protein is an important macronutrient in the diet of student athletes. It has many essential roles in the body, including supporting athletes with building and maintaining muscle mass.
To get the most benefit from protein intake, student athletes should aim to spread their protein intake throughout the day with several meals and snacks2.
Student athletes can add protein to their meals and snacks in a variety of ways, including:
- Milk, yogurt, cheese, cottage cheese
- Chicken, turkey, eggs, seafood, lean cuts of red meat and pork
- Beans, legumes, nuts, seeds
- Soy, tofu
Dietary Sources of Protein
When comparing different sources of dietary protein, it is important to understand the structure of protein.
Protein is composed of 20 individual building blocks called amino acids. Of the 20 amino acids, nine are considered essential. The body cannot make the nine essential amino acids; thus, they must be consumed in the diet2.
A high-quality, complete protein contains all 9 of the essential amino acids. Protein from animal-sources, such as milk, cheese, eggs, chicken, and beef, is all high-quality complete proteins.
In contrast, many plant-based sources of protein are deficient in one or more of the 9 essential amino acids.
Therefore, student athletes following a vegetarian or vegan diet need to include a variety of plant-based protein sources in their meal plan. This will help to ensure that adequate quantities of all of the essential amino acids are included in the athlete’s diet3.
Meeting the Protein Needs of Student Athletes with Dairy
Dairy products are a nutritious addition to a student athlete’s sports nutrition meal plan. They provide a source of high-quality complete protein, which athletes can efficiently use to build and maintain muscle mass.
In addition, dairy products are rich in a highly bioavailable form of calcium4. Consuming adequate calcium in the diet is important for supporting student athletes with building strong bones.
The chart below provides the protein content of a variety of dairy products that athletes can add to their meals and snacks.
| Dairy Product | Serving Size | Protein Content |
|---|---|---|
| Milk | 1 cup | 8 grams |
| Ultra-filtered, high-protein milk | 1 cup | 13 grams |
| Greek yogurt | 1 cup | 21 grams |
| Yogurt | 1 cup | 10 grams |
| Cottage cheese | 1 cup | 28 grams |
| Cheese | 1 oz | 7 grams |
*Nutrition Information from USDA FoodData Central
Include Healthy Fats in a Student Athlete’s Meal Plan
In addition to carbohydrates and proteins, student athletes should include healthy, unsaturated fats in their sports nutrition meal plans.
Dietary fat plays many important roles in the body. Fat provides an energy source for the body, helps protect internal organs, and provides structure to cell walls.
Fat is necessary for the absorption, transportation, and storage of fat-soluble vitamins (Vitamins A, D, E, K). In addition, essential omega-3 fatty acids are necessary for optimal brain function5.
Foods containing healthy, unsaturated fats that student athletes can add to their meal plans include:
- Fatty Fish: Salmon, tuna, herring, sardines, mackerel
- Nuts, nut butters, seeds, seed butters
- Avocados, olives, olive oil
- Liquid vegetable oils: Canola, corn, soybean, safflower, sunflower
Anti-Inflammatory Foods for Student Athletes
When planning meals and snacks for student athletes, it is important to include foods that can help reduce inflammation in the body and support recovery from exercise.
Student athletes should prioritize a diet rich in diverse fruits, vegetables, and healthy fats. These foods provide anti-inflammatory benefits and are an important part of a student athlete's overall nutrition game plan.
Pro Tip: A smoothie bowl can be a healthy way for athletes to add a variety of anti-inflammatory foods to their diet. Make sure to check out Dairy MAX’s smoothie bowl recipes for a nutritious morning meal or afternoon snack that student athletes can enjoy.
Avoid Under-Fueling as a Student Athlete
It is essential that student athletes consume adequate calories to support their health, training, and performance needs.
Student-athletes face high caloric demands from their training and daily activities, making under-fueling a significant risk. Under-fueling can cascade into a syndrome of concerns that negatively impact an athlete’s health and sports performance.
Meeting with a sports dietitian nutritionist can help student athletes ensure they are consuming adequate calories and nutrients to support both their health and sports performance needs.
A strong nutrition foundation will provide student athletes with the energy needed to perform at their best both in sport and in the classroom.
If you want to learn more about sports nutrition for student athletes, make sure to check out my blog with 10 nutrition tips for teen athletes.
About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer and a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
