Student Athletes

Carbohydrates | Protein | Phytochemicals

Breakfast is Best

Over 50% of middle and high school-aged athletes skip breakfast 3 or more times per week and over 15% skip breakfast daily. 1 in 3 of these athletes is female. This overnight “fasting” effect lowers glycogen levels in the body and impairs performance, especially when the athlete engages in prolonged endurance activity. Remember, carbohydrates equal energy. When you restrict carbohydrates, you restrict energy. At a minimum, grab a serving of fruit (an apple, banana, orange, etc.) every morning before you leave your house.

Variety Matters

Eat a variety of fruits and vegetables to ensure that you are getting proper amounts of different vitamins and minerals. This will help fuel your body for upcoming activities (training, practice, games) as well as replace what you have depleted after the end of activities.

Don’t Cram

Eat healthy portions of carbohydrates everyday rather than trying to “cram” all of your carbohydrates into 1 pre-game or post-game meal. Make sure to add appropriate levels of protein, essential fats and fluids to all meals in order to meet your total nutrition needs.

Before, During, and After

• For pre-game meals, athletes are advised to eat 2 to 3 hours for a smaller portion-size meal and 3 to 4 hours for a larger portion-size meal before the start of activity. Athletes should focus on more carbohydrates and less fat, which are easier to digest while maintaining vital energy levels in the body. Additionally, if their body can tolerate it, athletes can eat a small carbohydrate-based snack (an apple, banana, orange, etc.) within 1 hour of the activity.

• During activity, especially those lasting longer than 1 hour, it is important to eat a small amount of carbohydrates (30-60grams) in order to maintain vital energy levels. While sports drinks will do, they are also loaded with sugar. Mixing in a medium size fruit along with sports drinks prevents feelings of hunger and weakness.

• For post-game meals, athletes should eat a carbohydrate-focused meal within 60 to 90 minutes after the completion of the activity to replenish muscles. Athletes should also add an adequate amount of protein to their post-game meal to repair tissues.

Content supplied by University of Kentucky Athletics Dietitian Jill Kindy
Reviewed by University of Kentucky Graduate Center for Nutritional Sciences Professor Geza Bruckner