Eat Like an Athlete (Not Like a Random Human)
For youth athletes (15–18)
You know how your phone gets weird when it’s on 3% battery?
That’s basically you at practice when you “kind of” ate lunch or you’re running on two gummy candies and vibes.
Let’s fix that.
The Big Idea: Food = Fuel
Your body is a sports car. Not a scooter.
If you don’t put the right fuel in, you can still move… but you’ll feel slow, tired, crampy, or like your legs are full of wet sand.
The Athlete Plate (Super Easy)
Picture your plate like a pizza cut into sections:
- Half the plate = carbs (the GO juice)
Examples: rice, pasta, potatoes, oatmeal, bread, fruit
- A quarter = protein (the muscle repair crew)
Examples: chicken, eggs, yogurt, turkey, fish, tofu, beans
- A quarter = colorful plants (vitamins + “stay healthy” power)
Examples: carrots, peppers, broccoli, salad, berries
- Add a little healthy fat sometimes (helps your body run smoothly)
Examples: nuts, peanut butter, avocado, olive oil
No, carbs aren’t evil. Carbs are what help you sprint, jump, and not turn into a sleepy zombie in the 4th quarter.
The “Don’t Show Up Empty” Rule (Pre-Practice)
Eat something 1–2 hours before practice if possible.
Good pre-practice snacks/meals:
- Peanut butter + banana on toast
- Yogurt + granola + fruit
- Turkey sandwich
- Smoothie (milk/yogurt + banana + berries)
What to avoid right before training:
- Super greasy stuff (it just sits there like a brick)
- A giant spicy meal (your stomach will file a complaint)
After Practice: The “Refill & Rebuild”
Within 1–2 hours after training, your body is like:
“Hey… can I get materials to fix this?”
Try: carbs + protein + water
- Chocolate milk + a sandwich
- Rice + chicken
- Pasta + meat sauce
- Burrito bowl (rice/beans/meat)
Hydration: The Secret Power Move
Hydration is not “drink 2 gallons in five minutes right before practice.”
That’s just sloshy regret.
Easy hydration test:
Your pee should be light yellow most of the day.
If it’s dark like apple juice, you need more water.
Simple game plan:
- Drink water during the day
- Sip during practice
- Drink after practice until you feel normal again
If you sweat a ton, add electrolytes sometimes (sports drink, electrolyte packets, or salty foods with meals).
Common Athlete Problems (That Are Usually Just Food/Water Problems)
If you get:
- headaches
- cramps
- feeling “dead” late in practice
- dizzy standing up
- super sore forever
…there’s a decent chance you’re under-fueled or under-hydrated.
Quick “I’m Busy” Day Plan
If your schedule is chaos, aim for this:
- Breakfast: protein + carbs (eggs + toast, yogurt + granola, etc.)
- Lunch: real meal (carbs + protein)
- Pre-practice snack: quick carbs + a little protein
- Dinner: big balanced meal
- Water: all day
You don’t have to be perfect. Just don’t be the athlete who tries to run a tournament on air.
