Fueling high school athletes

Time to launch into another year of high school sports. If you're a coach (or a parent) you might be trying to figure out ways to get your athletes to reach their full potential. Check out the below post to understand some of the challenges (and solutions) in keeping teenage athletes fueled. 

Do your goals match your athletes? 

Most coaches are passionate about the sport they support. They want their athletes to perform their best. Usually the goal is to compete (and beat) other teams / individuals. So, naturally they assume everyone is there for the same reason. But stories in my office reveal a different story. Teenage motivations to participate in sport are incredibly varied.

While most are looking to excel and compete, often there are additional (and sometimes stronger) reasons they're on the team such as...

• matching (or defying) social norms
• impressing peers / parents
• appeasing parents
• preparing for another sport 
• changing their body shape / appearance
• wanting to succeed at something

If you're a coach, you may want to consider checking in with your athletes (anonymously) to see why they're there. If they're there to make others happy, they may not find as much motivation (or joy) in crushing workouts. Additionally, if someone is there to change their physical appearance, it can make food the enemy rather than an ally which affects performance. BUT if you know their motivations, you can shift your messages to inspire your athletes and create a joyful season - no matter why they're there. ​​

Fueling challenges

Now that you have an understanding of their motivations, let's talk through some of the fueling challenges I see in clinic. 

CHALLENGE #1 - Skipping lunch

Lunch is a touch time for teenagers. Some experience a lot of social pressure around food - whether to eat certain foods or to eat a certain amount. Teens have expressed that it depends on their social circle or perception of self. I've heard it all . . . 

"you're not supposed to actually eat"
"you can only eat low calorie foods"
"can't eat __[insert food here]__"
"you can't ​actually like the school lunch"
"I'm too big to enjoy food"
​"I'm not allowed to be seen eating in public"
"you get teased for eating like a girl  / like a man"

While I've had the honor of teens telling me what's really going on, they don't normally directly tell others why they're making food choices. Instead they more commonly make excuses why they didn't eat (or didn't eat enough) like...

"I was too busy talking"
"I forgot to pack a lunch"
​"I don't like school lunch / school lunch is gross"
"I'm not hungry" ​
"I forgot my money"
"I don't have time"

What you can do...

Bottom line, it all results in "just not eating." And as we discussed in a previous blog post about fueling sport, lunch is perhaps one of the most important meals for young athletes! 

As a coach or parent, avoid preaching and try to understand the situation (and be glad you're not in high school). Try to give as much positive support and reinforcement as possible that connects with the reason they're on your team in the first place. ​

CHALLENGE #2 - Low quality meal choices

If the teen DOES actually eat, the quality of the fuel can vary greatly depending on their motivations and circumstance. For example, 

• If they have a peer group who always goes out for pizza or fried food, they will likely follow along. 
• If they are trying to lose weight, they may be afraid to eat real fuel (eg, fat, starch) and wind up consuming inadequate energy over all (eg, just a salad or snack foods won't cut it!). On top of that, if their peers are going to a place the teen feels won't serve their physical goal, they may end up skipping overall or buying something they don't want, and barely eat. 
• If they feel judgement about eating "well" (eg, starch, vegetables, protein), they may resort to proving to their peers otherwise by buying the food with more fat / sugar / starch (or whatever food they feel is "bad") 
• If they skipped breakfast, they may be starving by lunch, making fried foods and desserts more interesting

What you can do

Similar to above, preaching doesn't always override those internal motivations and can actually wind up making the teen feel guilty / ashamed. It means they'll either hide from you (or their peers). Instead, help them find balance (not perfection) where they are. 

For example. . . 

• If they're stuck going to a pizza joint because of their friends, explore sandwich / wrap options or explain how pizza can fuel a workout
• If they're confused about whether food if fuel or evil, help them understand the value of energy in performance
• If they're being teased about eating, give them confidence and support to do their own thing
• If they're skipping breakfast, help them figure out breakfast / snack options on the go

CHALLENGE #3 - Nothing packed for after school

There are a lucky few teenagers have a parent packing food for them throughout their day. But most teens are responsible for their own food choices and planning isn't in everyone's agenda. Some don't have time, others don't have space to store food, and some don't know what to bring (or why it matters). Still others have a social circle that hits the convenience store after school - so what's the point in packing? 

​But for most athletes, lunch is at 12-1pm and then practice starts at 3pm - the body is ready (and needs) more fuel to perform for the 1-3 hour practice!

What you can do

As a coach, help them problem solve within their comfort level. Give them guidance about what type of fuel is helpful and a few examples they can either pack or grab at a store can be super helpful! 

Navigating supplements

Just a quick word about teens and supplements. Teens commonly misuse and abuse supplements - whether it be performance enhancers, protein powders, or simply sport drinks. They hear the ad and the promises and don't quite have the life experience to know otherwise. Please note that all supplements (protein powders, performance enhancers etc) are not regulated by the FDA and are not required to do what they say they will NOR are they required to "prove" what's in them in accurate. That means products can be laced with dangerous ingredients - especially for the heart. 

Here are a few previous blog posts to help on some common questions. . . 

• SPORT DRINKS  - Do I need a sports drink?
• PROTEIN POWDER - Do I need a protein powder?  
• PERFORMANCE ENHANCERS /  - Performance enhancers often have a lot of caffeine to reduce perceived exertion in addition to other additives. However, the increased caffeine also puts tremendous pressure on the heart and too much caffeine can actually reduce performance
• CREATINE - Truth is, creatine has minimal value for most athletes and may not be worth the risk. Creatine is most effective if you are training for and complete in that requires creatine as a fuel source. Background - Creatine is a fuel source that our muscles use for very brief, explosive, anaerobic activities. The theory is that taking creatine will give you MORE fuel for those activities so you can work harder, create more damage, and receive greater adaptation. However, if you're not training in that style, there's little value. Additionally, creatine may pose a higher risk for water weight gain, dehydration, heart issues and potentially kidney damage. (here's a nice scientific summary or a simpler version is here. 

Moral of the story...

Teenage athletes are our future. A big part of coaching is helping athletes thrive in their chosen sport - no matter what the motivation.  Eating well improves performance and can make athletics MORE fun. But under fueling or poor fueling can get in the way. Meet your athletes where they are with realistic, compassionate support. 

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Please remember that nutrition (and sports nutrition) is highly individual. The information in these handouts is intended as an example and for informational purposes only. for a personalized nutrition plan, check in with a registered dietitian!

Stay nourished friends!