5 Step Meal Plan for High School Athletes
Are you a high school athlete looking to improve your nutrition, but you have no idea where to start!? Well, I’m here to help. Often, young athletes think that the best place to start is a meal plan.
You aren’t wrong if you’ve thought you could benefit from a meal plan as a high school athlete, but let me shed some more light on the topic.
Diet Plans & Meal Plans…
Diet plans or meal plans are very well-known and popular these days. They are designed to tell you exactly what to eat so all you need to do is blindly follow the plan and voila! you’re in the best shape of your life, running circles around your competitors, crushing your PR on the track, and lifting more weight than The Terminator himself…..right??
WRONG!!
The thing about diet plans and meal plans for high school athletes is that they don’t give YOU the information that you need to succeed.
My top 3 problems with meal plans are that they are 1) difficult to adhere to for a long period of time, 2) don’t provide the athlete with any nutrition skills, and 3) foster the development of negative eating behaviors and diet culture.
Meal Plans are Nutrition Blueprints without the instructions!
In this post, I’m going to give you the FIVE basics of creating a “meal plan” for high school athletes. Keep in mind that a lot of these elements are the most optimal when they are individualized. To have an individualized nutrition plan created for you along with priceless nutrition knowledge and skills, apply for my program by clicking the button below!
Step 1 - Determine if you are an Endurance or Strength & Power athlete.
If you are an endurance athlete your sport usually involves some form of running…and a lot of it! Typically, your sport or event will last 30-60 minutes and beyond. Endurance athletes usually experience elevated heart rates, heavy breathing & use of their lungs, not very much power or short-bursts of energy.
Examples: cross country, soccer, lacrosse, basketball, longer-distance swimming, tennis, etc.
If you are a strength/power athlete, your sport usually involves short bursts of very powerful work, less aerobic intensity, and greater use of muscles to their most extreme potential. Typically, your sport or event will last less than 30 minutes.
Examples: weightlifting, wrestling, sprinting, field events, short-distance swimming/relay, etc.
The gray area: sports such as football and baseball fall into this gray area in between endurance and strength/power. Although the events last for a while, typically these athletes are seen in the strength/power category due to short bursts of energy.
Why does this matter? All athletes should place an emphasis on carbohydrate intake, however, endurance athletes require a greater emphasis on this macronutrient.
Step 2 - Establish Your Schedule for Meals
I would argue that it is more important to plan when you will eat before planning what you will eat. The WHEN is going to heavily impact the WHAT.
Write out your daily schedule first and then input the times you will eat your meals! I have several posts on my Instagram regarding pre-workout meals and post-workout meals. Check them out to help you plan those meals!!
Step 3 - Plan Your Meals that will be On-The-Go
Often, when we are away from our own house/kitchen, we have the tendency to eat things we know aren’t ideal. These are the times when we’ll run through the drive-through, or worse, not eat anything at all!!
Once you’ve established which meals you will be eating away from home, take some time to make a plan for those meals. Plan exactly what you will eat and when you will eat it. Ensure that these meals contain enough calories, carbs, and protein to meet the demands of your body. (p.s. - working with a dietitian can help you do this accurately!)
Step 4 - Prioritize Color On Your Plate
Once you’ve planned the on-the-go meals, it’s time to think about the meals you’ll eat at home! For these meals, whether it’s breakfast, lunch, or dinner, the major goal is to prioritize color on each plate! To do this, I recommend you make a list of your top 10 favorite fruits and top 8 favorite veggies. Try to incorporate at least two into every meal.
Why? - fruits and veggies are full of micronutrients - the vitamins & minerals that are necessary for growth and development. Did you know that you only have until your early 20s to build your bone density? Calcium is just one of the minerals that are so important…especially if you follow a special diet such as vegan/vegetarian. Other vitamins & minerals that are important for high school athletes include iron, vitamin D, and B vitamins!
Step 5 - Hydrate, Hydrate, Hydrate!
Don’t forget about hydration when it comes to meal planning. Having a hydration plan is the key to setting you apart from the competition. Do you know how to calculate your daily fluid needs? If you don’t, no worries! I have a Tiktok that walks you through just how to do it! Check it out so you can make sure to hit your hydration target every day.
Putting it all together…
I’ve created this free downloadable resource for you to assemble all of these steps into your very own meal plan!
Remember, these are just the first steps in prioritizing nutrition as an athlete. This “meal plan” for high school athletes is designed to give you the perfect starting point if you don’t know what to do first!! Download the free guide below :)
