As fall sports approach, high school athletes face rigorous training schedules, making nutrition vital. Experts emphasize balanced meals and hydration.
MACON, Ga. — Student-athletes need to get back into shape as fall sports start back up in a few weeks.
Cara-Lyn Welch is heading into her senior year of high school.
“I’ve definitely been born into gymnastics,” she said.
Welch trains at Peach State Gymnastics with her teammate, Lila Kluge, a rising high school junior. Both are triple threats: competitive gymnasts, cheerleaders and pageant contestants.
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Central Georgia athletes encouraged to emphasize balanced meals and nutrition ahead of the season
“It is very hard to manage it, but I always start with a good breakfast,” Kluge said.
“It’s a lot because we practice usually five days a week for four hours, and sometimes we’re coming in extra practices on the weekends,” Welch said.
Both girls raise the bar each day, pushing themselves athletically. Alexandra Harris, a clinical dietitian at Piedmont Macon, said that foods that support recovery are crucial for student-athletes.
“Along with the carbohydrates, we recommend protein, specifically lean meats, so thinking about fish, chicken, shellfish, and even those dairy products as well,” Harris said.
Harris recommends athletes who are still growing focus on vitamin D, calcium and iron, along with staying hydrated often.
“If your practice is two hours after school, you’re gonna want about eight ounces per hour during that time frame, and then also rehydrate afterwards with another eight to 10 ounces to promote rehydration and help prevent dehydration,” Harris said.
Harris also shared some snack ideas for student athletes to eat during the school day, like Greek yogurt with granola and fruit.
“Trail mix or even, um, like a meat stick or a granola bar, apples and peanut butter, crackers and peanut butter,” Harris said.
Harris said students should eat a meal three to four hours before a game or practice, and have a healthy snack one to two hours before a game or practice.
Practicing healthy habits will help fuel the futures of athletes like Welch, who said she isn’t ready to stick the landing on her gymnastics career just yet.
“I’m so sad that it’s my last season, but I’m hoping to continue athletics in college, so I’m gonna see where that takes me,” Welch said.