3 Fundamental Nutritional Habits For Youth Athletes

Proper nutrition is one of the many important keys to unlocking an athlete’s full potential and

ensuring that they perform at their best, yet young athletes continue to have difficulty with even

the most basic dietary behaviors necessary for peak performance. Here are 3 fundamental

eating habits that any youth athlete can begin implementing today:

First, consume a variety of nutrient dense whole foods. Athletes need a variety of nutrients

to support bone growth, improve fluid and static thought, circumvent sickness and disease, and

recover efficiently and effectively. Lean proteins, healthy fats, and complex carbohydrates

containing minimal to no sugar should be staples in their daily meals.

	ONE DAY SAMPLE MEAL PLAN
MEAL	TIME	FOOD
BREAKFAST	6:30AM	2 cooked eggs + overnight oatmeal w/blueberries + 8 oz water/juice
SNACK	9:30AM	Almonds + Plain Greek Yogurt
LUNCH	12:30PM	Ham/Turkey sandwich w/lettuce and tomato on whole wheat + Clementines
SNACK	3:30PM	String cheese + Apple
DINNER	6:30PM	Chicken + asparagus + Baked potato w/sour cream

Second, be as consistent as you can. Try to adopt the mindset of “same place, same time,

same foods, then same thing next week”. Our metabolism thrives on routine and this is even

more so the case for growing athletes!

Last, find what works best for YOU. If you have trouble getting enough protein throughout the

day, then prepare a protein shake before bed. If you don’t like the vast majority of vegetables,

have a multivitamin. If you have a busy schedule, prepare snacks ahead of time and have them

ready to go. No matter what plans or recommendations are out there you should always be

looking for creative solutions to accomplish your nutritional goals.

Maintaining a balanced diet, being consistent,and finding personalized strategies for long-term

success are the 3 most important fundamental behavioral nutrition habits for young athletes

trying to optimize their performance, support their growth and development, and lay the

foundation for a healthy, active life.