Lifestyle
Nutrition & Lifestyle Guide
Fueling performance and building healthy habits
Nutrition Philosophy
Food is fuel. For a high school athlete building power and performance, nutrition is as important as training. You can't out-train a bad diet.
Core Principles
5 Pillars of Athlete Nutrition
- Eat enough — Athletes need more fuel than non-athletes
- Prioritize protein — Essential for muscle building and recovery
- Carbs are not the enemy — They fuel performance
- Hydration matters — Affects everything
- Timing matters — When you eat affects performance
Macronutrient Guidelines
Protein
Why It Matters: Builds and repairs muscle tissue
Target: 1.6–2.2 grams per kg bodyweight (0.7–1.0 g per lb)
| Bodyweight | Daily Protein Target |
|---|---|
| 120 lbs | 85–120 grams |
| 140 lbs | 100–140 grams |
| 160 lbs | 115–160 grams |
Good Protein Sources
| Source | Protein (approx) |
|---|---|
| Chicken breast (4 oz) | 26g |
| Ground beef (4 oz) | 22g |
| Salmon (4 oz) | 23g |
| Eggs (2 large) | 12g |
| Greek yogurt (1 cup) | 17g |
| Cottage cheese (1 cup) | 28g |
| Protein shake | 20–30g |
| Milk (1 cup) | 8g |
Strategy
Include protein at every meal and snack.
Carbohydrates
Why It Matters: Primary fuel for high-intensity activity
Target: 3–5 grams per kg bodyweight (varies by phase)
| Phase | Carb Intake |
|---|---|
| Offseason | Moderate |
| Preseason | Moderate–High |
| In-Season (game days) | High |
| Rest days | Lower |
Good Carbohydrate Sources
| Source | Notes |
|---|---|
| Rice (white or brown) | Great for performance |
| Oatmeal | Good slow-release energy |
| Potatoes | Sweet or white |
| Bread | Whole grain preferred |
| Pasta | Pre-game classic |
| Fruits | Quick energy + vitamins |
| Vegetables | Fiber + nutrients |
Fats
Why It Matters: Hormone production, cell health, satiety
Target: 0.5–1.0 gram per kg bodyweight (20–30% of calories)
Good Fat Sources
| Source | Notes |
|---|---|
| Avocado | Healthy fats |
| Nuts / nut butters | Easy snack |
| Olive oil | Cooking, dressings |
| Eggs (whole) | Yolks have good fats |
| Fatty fish | Omega-3s |
Meal Timing
Standard Training Day
| Time | Meal | Focus |
|---|---|---|
| 7:00 AM | Breakfast | Protein + carbs |
| 10:00 AM | Snack | Protein + small carb |
| 12:00 PM | Lunch | Balanced meal |
| 3:00 PM | Pre-Workout | Carbs + some protein |
| 5:00–6:00 PM | Training | Hydration |
| Post-Workout | Recovery | Protein + carbs |
| 7:00 PM | Dinner | Balanced meal |
| Before bed | Optional snack | Protein (casein ideal) |
Pre-Workout Nutrition (1–2 hours before)
Goals: Energy for training without stomach issues
Good Options
- Banana + peanut butter
- Toast + eggs
- Greek yogurt + fruit
- Small portion of whatever you had for lunch
Avoid
- High fat foods (slow digestion)
- Large meals (uncomfortable)
- New foods (stick with what works)
Post-Workout Nutrition (Within 30–60 min)
Goals: Start recovery, replenish energy
What to Include
- Protein: 20–30 grams
- Carbs: 30–50 grams
Good Options
- Protein shake + banana
- Chocolate milk (convenient, effective)
- Chicken + rice
- Greek yogurt + granola
Game Day Nutrition
Pre-Game (3–4 hours before)
Goal: Topped-off energy stores
Meal: Moderate sized, familiar foods
- Lean protein (chicken, fish, lean beef)
- Carbs (rice, pasta, bread)
- Small amount of vegetables
- Low fat (easier to digest)
Example: Grilled chicken, white rice, small salad
Pre-Game (1–2 hours before)
Goal: Final energy top-up
Snack: Light, easily digested
- Banana
- Granola bar
- Toast with honey
- Sports drink
During Game
Goal: Stay hydrated, maintain energy
- Water between innings
- Sports drink if game is long or hot
- Small snack if double-header (banana, crackers)
Post-Game
Goal: Recovery nutrition
- Eat within 30–60 minutes
- Protein shake or chocolate milk immediately
- Full meal when convenient
- Rehydrate fully
Hydration
Daily Requirements
Minimum: 0.5 oz per lb of bodyweight
| Bodyweight | Daily Minimum |
|---|---|
| 120 lbs | 60 oz (7–8 cups) |
| 140 lbs | 70 oz (8–9 cups) |
| 160 lbs | 80 oz (10 cups) |
Add More For:
- Training days (+16–32 oz)
- Hot weather (+16–32 oz)
- Games (+24–40 oz)
Signs of Dehydration
Warning Signs
- Dark yellow urine (should be light yellow)
- Headache
- Fatigue
- Decreased performance
- Dry mouth
- Dizziness
Hydration Timing
| When | How Much |
|---|---|
| Upon waking | 16–20 oz |
| With each meal | 8–16 oz |
| Before training | 16–20 oz (1–2 hours before) |
| During training | 4–8 oz every 15–20 min |
| After training | 16–24 oz per hour until recovered |
Sports Drinks vs. Water
| Situation | Best Choice |
|---|---|
| Training <60 min | Water |
| Training >60 min | Sports drink or water + electrolytes |
| Hot weather training | Sports drink |
| Games | Sports drink |
| General hydration | Water |
Sample Meal Plans
Training Day
| Meal | Example |
|---|---|
| Breakfast | 3 eggs, 2 slices toast, fruit, milk |
| Snack | Greek yogurt + granola |
| Lunch | Turkey sandwich, apple, carrots, chips |
| Pre-Workout | Banana + peanut butter |
| Post-Workout | Protein shake + banana |
| Dinner | Salmon, rice, broccoli, salad |
| Before Bed | Cottage cheese + berries (optional) |
Game Day
| Meal | Example |
|---|---|
| Breakfast | Oatmeal with fruit, eggs, toast |
| Pre-Game Meal (3–4 hrs) | Grilled chicken, white rice, small salad |
| Pre-Game Snack (1–2 hrs) | Banana + granola bar |
| During Game | Water, sports drink |
| Post-Game | Chocolate milk immediately, then full meal |
| Dinner | Pasta with meat sauce, bread, vegetables |
Rest Day
| Meal | Example |
|---|---|
| Breakfast | Eggs, avocado toast, fruit |
| Lunch | Large salad with chicken, beans, cheese |
| Snack | Nuts + apple |
| Dinner | Steak, roasted vegetables, small potato |
Building Muscle (Offseason Focus)
Caloric Surplus
To build muscle, you need to eat more than you burn.
Strategy: Add 300–500 calories above maintenance
How
- Extra snack between meals
- Larger portions of protein and carbs
- Calorie-dense foods (nuts, nut butter, whole milk)
Protein Distribution
Spread protein throughout the day (4–5 meals/snacks with protein)
| Meal | Protein Target |
|---|---|
| Breakfast | 25–30g |
| Snack | 10–15g |
| Lunch | 25–30g |
| Snack / Post-Workout | 20–30g |
| Dinner | 25–30g |
| Before Bed | 15–20g |
Total: ~120–155g for a 140 lb athlete
Managing Weight
Gaining Weight (If Needed)
- Eat more frequently (every 2–3 hours)
- Add calorie-dense foods
- Drink calories (smoothies, milk)
- Never skip meals
- Eat even when not hungry
Maintaining Weight
- Match intake to output
- Eat when hungry
- Don't skip meals
- Monitor energy levels
Losing Weight (If Needed — Consult Coach/Doctor)
- Small calorie deficit (200–300 cal)
- NEVER restrict severely during season
- Prioritize protein
- Don't cut carbs before training/games
- Slow and steady (0.5–1 lb per week max)
Important
High school athletes should not aggressively diet. Focus on fueling performance.
Supplements
What Actually Works
| Supplement | Evidence | For Whom |
|---|---|---|
| Protein Powder | Strong | Anyone struggling to hit protein targets |
| Creatine | Strong | Athletes 18+ (consult parents/doctor) |
| Vitamin D | Moderate | If deficient (blood test) |
| Fish Oil | Moderate | If not eating fatty fish regularly |
What to Skip
- Fat burners
- Pre-workouts (most are unnecessary, some dangerous)
- Mass gainers (just eat more food)
- Most "performance enhancers"
Real Talk
Food First, Always
Supplements are supplements, not replacements. If you're eating well, you probably don't need much.
If using protein powder: Look for a simple ingredient list, third-party tested (NSF or Informed Sport).
Lifestyle Factors
Sleep
Target: 8–10 hours per night (high school athletes need MORE sleep)
Impact of Poor Sleep
- Decreased reaction time
- Impaired learning
- Increased injury risk
- Hormonal imbalance
- Poor recovery
Sleep Hygiene Tips
- Same bedtime/wake time (even weekends)
- No screens 30–60 min before bed
- Cool, dark room
- No caffeine after 2 PM
- Wind-down routine
Screen Time
Recommendations
- Limit social media before bed (affects sleep)
- Take breaks during long study sessions
- Balance screen time with physical activity
- Eyes need rest too
Stress Management
Sources of Stress for Athletes
- School demands
- Performance pressure
- Social pressures
- Time management
Healthy Coping
- Physical activity (already doing!)
- Talking to trusted adults
- Adequate sleep
- Time with friends
- Hobbies outside of sports
- Deep breathing / meditation
Common Nutrition Mistakes
| Mistake | Why It's Bad | Fix |
|---|---|---|
| Skipping breakfast | Start day depleted | Eat within 1 hour of waking |
| Not eating enough | Can't build muscle/recover | Track for a week, ensure adequate |
| Too little protein | Limits muscle building | Protein at every meal |
| No post-workout nutrition | Slows recovery | Eat within 30–60 min |
| Eating too much junk | Displaces nutritious foods | 80/20 rule |
| Drinking calories (soda) | Empty calories | Water + occasional sports drink |
| Restricting food groups | Miss nutrients | Eat variety |
The 80/20 Rule
80% — Nutritious, Whole Foods
- Lean proteins
- Whole grains
- Fruits and vegetables
- Healthy fats
- Dairy (if tolerated)
20% — "Fun" Foods
- Treats
- Fast food occasionally
- Sweets
Sustainability
This is sustainable. Extreme restriction leads to binging. Enjoy food while fueling performance.
Quick Reference
Pre-Workout (1–2 hrs before)
- Carbs + moderate protein
- Low fat, easy to digest
Post-Workout (within 30–60 min)
- 20–30g protein + 30–50g carbs
- Liquid nutrition works great
Game Day
- Familiar foods only
- Higher carb, lower fat
- Stay hydrated
Building Muscle
- Caloric surplus (300–500 cal)
- Protein at every meal
- Don't skip meals
Recovery
- Sleep 8–10 hours
- Post-workout nutrition
- Hydrate well
- Don't under-eat