In order for student athletes to produce an excellent performance, they have to make sure what they intake is excellent. Building a well-rounded and sufficient diet is an essential skill, especially for active teenagers.

   Although it is important for everyone at UC High to eat healthy, athletes have unique needs that should be met in order for them to play to their full extent. According to John Hopkins Medicine, “Athletes burn through their energy stores faster than an average person, especially during a competition, so their energy demands are higher” (hopkinsmedicine.org).

   Junior Camdyn McDonald has played travel softball since she was 11 years old and was on UC High’s Varsity Softball Team as a freshman. McDonald said, “I would say it is very important to take care of your body, especially as an athlete. One, it helps you perform to your best ability, and two, food is fuel.”

   The first step to building a sustainable diet is knowing what your body needs. The John Hopkins Medicine website states, “The key sources of energy in the foods we eat are carbohydrates, fats and proteins, and it’s crucial for athletes to consume these in a balanced way.” They advise athletes to avoid eating foods high in fat, lactose, fiber, and caffeine. (hopkinsmedicine.org).

Athletes at UC High have unique needs since their bodies are still developing. “Youth athletes (elementary school through high school) typically do not need as much fuel at each meal as older athletes, but they may need to eat more frequently because they are still growing” (hopkinsmedicine.org). This is especially true for in-season athletes. “Since I am currently injured, I definitely noticed I eat a lot less, because I would eat a lot when I was playing,” said McDonald.

   Students may be conditioned to avoid calories, but active youth should turn away from this notion. According to an article about how to diet for peak athletic performance, “It’s not uncommon for male and female athletes, especially those still growing, to have caloric needs exceeding 2,400–3,000 kcal and 2,200–2,700 kcal per day, respectively. The amount of energy found within a given food is dependent on the macronutrient (carbohydrate, protein and fat) content of the item” (uwhealth.org).

   Athletes who are in season should plan their meals around their games and practices. The John Hopkins Medicine website states, “While training for competition, athletes should eat a balanced diet consisting of about 60 percent carbohydrates, 20 percent protein and 20 percent fat, although this can vary by sport and position” (hopkinsmedicine.org).  Student athletes who eat school-provided food can consult the Sandi Coast Cafe website to see how their dietary needs are met.

   The website also explains, “Your pre-competition breakfast should ideally happen three to four hours before the competition, to allow the food enough time to digest. If your competition is later in the day, this meal may be a lunch or early dinner. The meal should consist of half carbohydrates (50 percent) and the other half a combination of lean protein (25 percent) and colorful fruits and vegetables (25 percent)” (hopkinsmedicine.org). For students with early games or competitions it can be more difficult to schedule a meal appropriately, but if the time is properly allocated the benefits will surely be reaped.

   Different athletes will structure their meals differently depending on where their health currently is and what their goals are.  McDonald said, “You have to find a balance. You don’t go from eating junk food or nothing to having a perfect diet, especially if you’re burning calories. It’s about eating, period.”  Athletes should keep in mind that their bodies are not going to be the same as their teammates’ and everyone’s health journey is going to look differently.