Jeremiah Chapman CSCS, SCCC, Pn-1

Everyone trains. Everyone wants to be the best. Everyone wants to win a State Championship. What separates you from your competition? To quote Jim Rohn, “Successful people do what unsuccessful people aren’t willing to do. Don’t wish it were easier; wish you were better.” Over the next four weeks we are going to share with you four simple habits that will help separate you from the pack.

As a high school athlete, one of the easiest things you can do to gain a leg up on your competition is to clean up your diet. What you put into your body is going to determine how well you are able to recover (GROW!) and gain the most benefit from your hard work. Avoid the fast food trap and focus on putting quality nutrients into your body. Below is our list of 7 essential factors that will put you ahead of your competition and create proper eating habits. Winning habits PRODUCE winning results.

Protein

The amino acids found in protein are known as the building blocks for muscle. Eating quality proteins at every meal will help you recover from strenuous workouts by giving your body the nutrients it needs to rebuild tissues broken down during intense exercise. Protein also helps stabilize blood sugar levels and can help you avoid the rollercoaster high’s and low’s throughout the day. These should be a part of every meal and also consumed during your post workout shake. 

Ex.) Chicken, turkey, fish, lean red meat, eggs, nuts, dairy products, whey protein

Rainbow

A variety of colorful fruits and veggies provides you the vitamins and minerals you need to function optimally and should be consumed with every meal. Eating these will also provide key antioxidants that will aid the recovery process. Try to consume at least one veggie and one fruit per meal.

Ex.) Blueberries, strawberries, bananas, apples, oranges, spinach, kale, squash, zucchini, tomatoes, etc.

Omega 3’s (and other healthy fat)

There are numerous benefits to eating quality fats ranging from joint lubrication, cardiovascular health, brain optimization, and cellular repair to name a few.  Try to include a small portion of healthy fats with every meal throughout the day.

Ex.) Salmon, tuna, egg (yolks included), avocado, olive oil, nuts, coconut oil

Drink Water

The human body is made up roughly of 65% water. Make sure you are consuming half of your body weight in ounces throughout the day as a bare minimum (this doesn’t include workout, practice, or game consumption). Avoid sugary and caffeinated beverages.

Ex.) 200lb ¸ 2 = 100; 100oz of water spread across the day

Unprocessed Food

Eat REAL food. Jack Lalanne one said, “If man made it, don’t eat it.” This advice was true over 60 years ago and is still true to this day. Avoid packaged and processed food as much as possible. Stick with the healthy protein sources mentioned above, whole fruits and veggies, and healthy fats.

Carbohydrate Timing

There are 2 types of carbs athletes should know about: complex and simple. Complex carbohydrates are slow digesting and consist of oats, potatoes, sweet potatoes, rice, quinoa, and other whole grains.  These should be consumed around your workouts (pre and post) and practices. Simple carbohydrates are your fruits and veggies and can be eaten throughout the day with meals and snacks.

Eliminate Junk

As an athlete you want to put the highest quality foods in your body so you can perform at your highest level. Sodas, fried foods, candies, cookies, cakes, ice cream, and other desserts should be limited. These provide little, to no nutritional value and do not help you achieve the performance goals you have set. 

Bonus

One of the questions we get asked by almost every young athlete looking to gain an edge is about the latest and greatest supplements on the market and whether or not they should be taking it. The definition of supplement actually means “something that completes or enhances something else when added to it”. If your diet is subpar and you haven’t mastered the habits listed above, then we suggest you start there before spending money on any supplements.  Remember that the majority of nutrients should come from the food you eat. However, there are a few supplements that may enhance your overall diet and ensure you are getting the appropriate vitamins and minerals to optimize your body. 

Supplement recommendation:

1. Multi-vitamin- this covers any nutrient gaps you are missing from the whole food you are consuming in your diet.
2. Quality fish oil- unless you eat fish regularly, it is not a bad idea to add-in 1-2g of fish oil to gain the benefits listed above.
3. Greens supplement- if you are like most Americans it is hard to get enough vegetables in throughout the day.  This ensures you get your daily serving of veggies along with the health benefits of fiber and probiotics.
4. Whey protein- aids in repair after workouts and practice.  Easy to carry and mix quickly when needed for a snack throughout the day.
5. Remember that hard work and consistent eating habits are always #1 and that you can’t outperform a bad diet.

This will help give you an idea of how to structure your daily eating habits to ensure you are the best version of yourself every time you step on the field or court.  As the saying goes, “you are what you eat”!  Make sure you can perform at your best when it matters most by fueling properly.  See the sample meal plans below for a better idea of how to eat daily.   Also, download the PRODUCE PDF to keep with you as you start to create championship habits at the table!

Sample Daily Meal Plan for AM Practice (or Workout):

Breakfast	Oatmeal w/blueberries, walnuts, honey
Snack	Banana, Protein shake (20-30g)
Lunch	Tuna fish on whole grain bread, small salad, watermelon
Snack	Apple, handful of mixed nuts
Dinner	Steak, spinach, sweet potato
Snack (optional)	Whey protein shake with 12oz milk

Sample Daily Meal Plan for PM Practice (or Workout):

Breakfast	4 scrambled eggs, ¼ avocado, cantaloupe, water
Snack	Apple, 2tbsp of almond (or peanut) butter
Lunch	Turkey sandwich on whole grain bread, cucumber and carrots with hummus, peach
Snack	Banana, handful of mixed nuts
Dinner	Salmon, asparagus, brown rice, mixed berries (dessert)
Snack (optional)	Whey protein shake with 12oz milk