Dear SP Athletes and Prospects,
Let's talk about how nutrition shapes your athletic success. Throughout my years of coaching and treating athletes, I've seen countless talented athletes fall short of their potential simply because they didn't understand how to fuel their bodies properly. Today, I want to share the framework that has helped our most successful athletes excel.
Understanding Athletic Nutrition
Your body is like a high-performance engine that demands premium fuel delivered at precise times. When you're training hard, proper nutrition isn't just about avoiding hunger – it's about creating an environment where your body can adapt, recover, and grow stronger. As I always tell my athletes: it's not about eating when you're hungry, it's about eating when it's time to eat.
The Foundation of Athletic Excellence
Let's break down the six key elements that form the backbone of athletic nutrition. First, we have antioxidants and anti-inflammatories, which help reduce downtime from illness and stress. Think of these as your body's maintenance crew, constantly working to repair and protect your systems.
Next comes your energy source: carbohydrates and fiber. These aren't just calories – they're the primary fuel for both physical performance and mental focus. Complex carbohydrates, like those found in oats, sweet potatoes, and whole grains, provide sustained energy throughout your training sessions.
The third pillar involves amino acids, iron, and calcium – the building blocks for recovery and growth. These nutrients are crucial for reducing muscle soreness and improving recovery time, allowing you to train harder and more frequently.
Calorie management forms our fourth pillar. This isn't about restriction; it's about providing your body with the right amount of energy to support your training goals. We use a simple hand-measuring system that naturally scales to your body size – main meals should be the size of your two open hands, while snacks should match your two closed fists.
Fifth is hydration – perhaps the most overlooked aspect of performance nutrition. Your goal should be to drink half your body weight in ounces of water daily. I tell all my athletes to "pee clear by 10 AM" – it's a simple way to ensure you're starting your day properly hydrated.
Finally, there's strategic supplementation, which should complement – never replace – a solid nutritional foundation based on whole foods.
Timing: The Secret Weapon
The timing of your nutrition can dramatically impact your performance. Throughout the day, you should be eating every 2.5 to 3 hours, typically breaking this into three main meals and three strategic snacks. This frequency helps maintain steady energy levels and supports optimal recovery.
The post-workout window is particularly crucial. Within 30 minutes of training, your body is primed to absorb nutrients. This is when you'll want to consume whey protein along with fast-digesting carbohydrates – yes, those HARIBO gummy bears serve a scientific purpose! Follow this up within 90 minutes with a proper meal consisting of lean white meat protein and plenty of vegetables.
Real-World Application: A Day in the Life
Let me share how this looks in practice for two of our athletes with different training schedules:
Morning Training Schedule (Sarah - Hockey Player)
5:30 AM: Wake up
Small banana with almond butter
12 oz water
6:00-7:30 AM: Training
Sips of water throughout session
7:45 AM: Post-workout nutrition
Whey protein shake (20g protein)
60-80g quick carbs (HARIBO bears work great here)
16 oz water
9:00 AM: Full breakfast
2 eggs with spinach
Oatmeal with berries
Half avocado
Green tea
11:30 AM: Lunch
Grilled chicken breast
Sweet potato
Steamed broccoli
Water
2:30 PM: Afternoon snack
Greek yogurt with honey
Handful of almonds
Apple
Water
6:00 PM: Dinner
Salmon
Large portion of roasted vegetables
Small portion of quinoa
Water
Sarah maintains steady energy throughout her day and recovers well for the next morning's session.
Afternoon Training Schedule (Mike - Football Player)
7:00 AM: Breakfast
Steel-cut oats with protein powder
Banana
Almond butter
Water
10:00 AM: Mid-morning snack
Turkey and avocado on whole grain bread
Carrots and hummus
Water
1:00 PM: Pre-training meal
Brown rice
Grilled chicken
Roasted vegetables
Water
3:00-4:30 PM: Training
Hydration during session
4:45 PM: Post-workout nutrition
Whey protein shake
Dextrose source
Water
6:00 PM: Dinner
White fish
Large serving of roasted vegetables
Olive oil drizzle
Water
8:30 PM: Evening snack (if needed)
Cottage cheese
Berries
Water
Adapting for Different Competition Times
Your nutrition timing needs to adjust based on when you compete. Here's how to modify for different game times:
Morning Games (Before 11 AM)
The night before:
Larger dinner with complex carbs
Early dinner (before 7 PM)
Extra hydration
Morning of:
Light, digestible breakfast 3 hours before
Small energy boost 30 minutes before (banana or energy gel)
Focus on hydration
Afternoon Games (1-4 PM)
Normal breakfast with protein and complex carbs
Light lunch 3 hours before
Small snack 1 hour before if needed
Regular hydration schedule
Evening Games (After 5 PM)
Normal breakfast
Solid lunch 4-5 hours before
Light snack 2 hours before
Strategic hydration throughout day
Competition Day Modifications
Game days require special attention. Here's a winning formula I've seen work consistently:
Pre-Game Meals (3-4 hours before): Choose familiar foods that:
Are moderate in lean protein
Include complex carbohydrates
Are low in fat and fiber
Have been tested in practice
For example:
Turkey and rice with light sauce
Grilled chicken with pasta
Fish with sweet potato
Quality Choices Matter
On training days, we need to be particularly strategic about food choices. Skip the red meat, cheese, and alcohol – these can all impair recovery and performance. Instead, focus on lean proteins, complex carbohydrates, and healthy fats earlier in the day, transitioning to lighter, non-starchy options at dinner.
Hydration Strategy
Think of hydration as the foundation that supports everything else. Even a 1% decrease in hydration can force your heart to beat an additional 3-5 times per minute. Before training, drink about 16 ounces of water. During exercise, aim for 6-8 ounces every 15 minutes. Afterward, replace each pound lost with a pint of fluid.
Moving Forward
Remember, proper nutrition isn't just about fueling your body – it's about optimizing every aspect of your athletic potential. Each meal is an opportunity to enhance your performance, support your recovery, and move closer to your goals.
Take ownership of your nutrition just as you do your training. Track your meals, monitor your hydration, and pay attention to how different foods affect your performance. Small, consistent improvements in your nutrition will lead to significant gains in your athletic achievement.
Stay committed to excellence, both in your training and your nutrition. Your future success depends on the choices you make today.
Best regards, Coach Joe
P.S. Want to dial in your nutrition further? Let's schedule a time to create your personalized fueling plan.
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