The Role of Nutrition in Athletic Performance

Nutrition plays a huge role in every athlete’s ability to perform. What you put in your body before, during, and after training directly affects how well you can practice, compete, and recover. Just like you wouldn’t expect a car to run its best without the right fuel, your body also needs the right nutrients to operate at peak performance.

Between school, practice, and everything else that fills an athlete’s schedule, it can be easy to overlook nutrition. But planning ahead makes a big difference. Building healthy habits around what (and when) you eat helps your body stay strong, focused, and ready to perform when it counts.

Fueling for Performance

Athletes should aim for a balanced mix of carbohydrates, protein, healthy fats, vitamins, and minerals. Each one plays a specific role:

• Carbohydrates are your body’s main source of energy and fuel every sprint, jump, and throw.

• Proteins repair and build muscles after tough workouts or competitions.

• Healthy fats help with endurance, focus, and long-term energy.

• Hydration keeps your body functioning properly and prevents fatigue or cramps. While water should always be your main source of hydration, athletes who train hard - especially in the Florida heat - also need to replace electrolytes like sodium and potassium. Sports drinks, coconut water, or electrolyte powders can help replenish what’s lost through sweat and maintain performance during longer workouts or meets.

The Cost of Poor Nutrition

When athletes don’t fuel properly, the effects show up fast; sometimes before they even realize what’s happening. Skipping meals, eating too little, or relying on junk food and energy drinks can lead to:

• Low energy and fatigue, making practices feel harder and competition days sluggish.

• Slower reaction times and reduced focus - that split second can be the difference between a PR and a missed mark.

• Higher risk of cramps, injury, and burnout, especially when hydration or recovery fuel is lacking.

• Weakened immune system, which makes it easier to get sick and harder to bounce back during long seasons.

Over time, poor nutrition doesn’t just affect how you perform; it affects how your body develops, recovers, and stays healthy for the long run. Consistent, balanced meals keep your energy steady, your muscles strong, and your mind sharp - helping you get the most out of every practice and every meet.

Plan Ahead

If you have only a short window between school and practice, plan ahead. Pack a healthy snack or small meal in your backpack so you can refuel before training. Think of options like:

• A banana with peanut butter

• Greek yogurt with granola or fruit

• A turkey or tuna sandwich on whole-grain bread

• A granola or energy bar with at least 8–10g of protein

• A fruit smoothie made with milk or yogurt

And don’t forget recovery; aim to eat or drink some form of protein within one hour after practice or competition. That recovery window is when your muscles rebuild and strengthen. Some quick go-tos include:

• Chocolate milk (great ratio of carbs to protein for muscle recovery)

• Protein shake or smoothie with fruit

• String cheese and an apple

• Hard-boiled eggs and whole-grain crackers

• Peanut butter or almond butter sandwich

These small, smart choices help refuel glycogen stores, repair muscles, and set your body up for the next training session.

Nutrition doesn’t have to be complicated, but it does have to be intentional. Balanced meals and smart snack choices help you perform better, recover faster, and stay healthy, so you can keep showing up strong for your team and yourself.

Stay tuned for follow-up posts with examples of healthy snacks, easy meal ideas, and meet-day fueling tips.

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Coach K brings years of experience as a throws coach and youth mentor to her Founding role at 813 Elite. A U.S. Air Force veteran and certified USATF Level 1 Coach and Official, she is known for her focus on discipline, technical mastery, and personal growth - both on and off the field. At 813 Elite, she’s helping athletes build strong foundations in performance, mindset, and healthy habits that last beyond the season.