Nutrition Tips for Young Football Athletes

Written By Rachel Stark

5 KEY PARTS TO FUELING YOUR BODY TO IMPROVE YOUR GAME

Football in high school is faster, more physical, and more demanding, but I want to emphasize that preparation doesn’t start in 9th grade. It starts now! The habits young athletes build now set the foundation and they can play a big role in an athlete’s energy, growth, and performance later on. Nutrition doesn’t need to be complicated - let’s start by focusing on consistency!

Hi, I’m Rachel, a sports dietitian who spent the last 4 years with the University of Minnesota football team as the head dietitian. I also worked with the Minnesota Vikings. I have spent years helping athletes fuel for performance, growth, and recovery. Now I feel blessed to work closely with high school athletes to prepare them for college. My goal is to help athletes feel confident about fueling their bodies while helping them perform their best. 

 Here are 5 key parts to fueling your body:

1. EAT REGULAR MEALS

Your body is growing and on top of that, you need energy to play well. Food is where that fuel comes from. Skipping meals can lead to low energy, trouble concentrating, and difficulty building muscle. 

Think about it like this: if your body is a car, it needs gas to run. If you skip breakfast, or lunch you are missing opportunities to fuel so you won’t have energy by the time practice starts because your gas tank is running on empty!

Goal: aim for 3 meals + 1-3 snacks per day

Hint: don’t skip breakfast! (I can’t stress this enough!)

Breakfast Ideas:

  • Vanilla Greek yogurt + berries + granola + bagel 

  • PB&J toast + milk + banana 

  • Breakfast sandwich + apple + milk

2. CARBOHYDRATES ARE ESSENTIAL

Carbohydrates give athletes energy. Energy to concentrate during school, throw the football, lift weights, etc. They need to be incorporated at each meal and snack, extremely important before and after practices/games. 

Examples:

  • Fruit or applesauce

  • Rice, pasta, pototoes

  • Pretzels, crackers

  • Granola bars

3. PROTEIN SUPPORTS GROWTH

Protein helps muscle repair and grow after activity.  Protein should be included at every meal and majority of snacks (except before training). I always encourage food sources before relying on protein shakes. 

Great sources: 

  • eggs

  • milk (including chocolate milk)

  • chicken, beef,  turkey, pork

  • yogurt, cheese 

4. HYDRATION AIDS IN PREVENTING INJURY!

Carrying a water botttle and sipping throughout the day is one of the simplest habits young athletes can implement. Hydrating your body helps with endurance, strength, and focus. 

Don’t wait until you feel thirsty as this is a sign it’s already dehydrated. 

Hydration can include water, milk, juice, sports drinks, flavored/carbonated water. 

Sports drinks are great DURING practices and games, but not needed outside of sport. 

Tips: 

  • carry a bottle of water everywhere 

  • Sip consistently (no need to chug)

5. POST PRACTICE NUTRITION IS RECOVERY

I always tell my athletes the second you step off the field your recovery needs to start. If you don’t refuel your body after practice, tomorrow’s practice won’t feel good and over time this can negatively impact performance.  After practice, aim for protein + carbohydrates + fluids to help your body rebuild, replenish, and rehydrate. 

 

Simple recovery ideas:

  • chocolate milk + banana 

  • turkey sandwich w/ pickles + fruit + water

  • Clif bar + cheese stick + fluid

Rachel Stark