Nutrition for Sports

  • Nutrition for Sports

    Proper nutrition is very important to provide enough fuel for your body to compete at your best.  Nutrition is important for athletics, but also for you to be able to get through the school day ready to learn.  It is extremely important that you eat both breakfast and lunch, and it is vital that these meals incorporate some protein and complex carbohydrates in order to fuel you through the day.  If you have blood sugar issues such as diabetes, maintaining your blood sugar is a must!


    Providing your body with enough fuel is necessary for brain and muscle function.  It can take up to 36 hours to refuel the muscles of competitive athletes.


    Importance of Carbohydrates:

    • Should make up approximately 60 percent of an athlete’s diet
    • Carbohydrate rich foods include whole-grain breads, rice, pasta, fruits, vegetables and sports drinks
    • A carbohydrate snack eaten within 30 minutes of practice/game will allow the body to start to recover


    Importance of Protein:

    • Important for stimulating muscle repair and growth


    Good Protein/Carbohydrate snacks – Pre-Practice/Pre-Game:

    • Bagel with peanut butter or cream cheese
    • Peanut butter and crackers
    • Peanut butter and jelly (Jelly must be a fruit spread or preserves that contains less sugar)
    • String cheese and 6-7 Ritz crackers
    • Cliff bars or Powerbar Harvest bars
    • Trail mix
    • Yogurt and granola
    • Lowfat chocolate milk


    During Practice or Game:

    • Sports drink such as Gatorade or Powerade


    Half time – for those with blood sugar issues:

    • Peanut butter crackers
    • ½ Cliff bar
    • Honey & Oat Granola bar


    If you have any more specific questions, or for information on Event Eating come see me in the athletic training room.



    List put together by Heidi Wells, RD LD; Sports/Clinical Dietitian
    Recovery Nutrition for High School Athletes: Gatorade Sports Science Institute
    Event Eating, Training and Conditioning June 2000

Last Modified on May 18, 2016