Athletes, especially ones transitioning from high school to college, sometimes find it complicated or even overwhelming to select the best nutritional habits or foods to eat to maintain their best health to achieve successful athletic and academic performance. These four athlete-approved tips have the chance to allow athletes to be prepared for success. 

Stay hydrated every day!

One of the most fundamental pieces of health relating to athletics is to remain hydrated, even when not competing in athletic events or practices. On a daily basis, a female athlete should consume around 4 liters of water while a male athlete should consume about 6 liters of water. On game days, it is extremely important to be hydrated throughout the day so that the athlete has endurance for the competition. 

When on the go, eat nutritious foods.

Even when traveling to away games, meets, matches, showcases or camps, it is important to eat healthy foods. Easy, on-the-go options include bagels, small boxes of non-sugary cereal, and whole grain crackers. These kinds of healthy foods will also ensure you are getting balanced vitamins and other nutrition supplements on a daily basis. 

Related: Grab ‘N Go Foods for College Athletes

Practice good nutrition leading up to game day.

Solid nutrition is not just important on game day–in the days, weeks, and even months prior to your season, athletes should prioritize healthy nutrition habits. Making healthy choices instinctive means that planning meals and snacks will be a seamless task once the season starts and the athlete's schedule has become busier. 

Related: 6 Best Foods for Muscle Recovery

Maintain a balance of carbohydrates, healthy fats, and proteins.

Maintaining a balance of macronutrients, which are carbohydrates, healthy fats, and proteins, is important to creating athletic success. An imbalance of these nutrients will cause a deficit in energy, which can hurt the athlete's abilities on the field. Planning meals in advance that have an equal balance of macronutrients is beneficial in ensuring that athletes don't fall short in one of the three areas. Athletes involved in moderate and high levels of training should balance their macronutrient levels by allowing 55-70% for carbohydrates, 25-35% for fats, and 25-35% protein. The overall nutrient intake of an athlete should be more than a person participating in a general fitness program. 

By using these four tips, athletes will be ready for success on and off the field. Even though healthy nutrition can be a hard task to accomplish, once an athlete makes it a routine, the challenge can become seamless. Staying hydrated and beginning healthy eating habits in the time leading up to competition day will allow an athlete to compete at their peak level.  

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* Originally published on July 5, 2022, by Caleb Myers