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Sports Nutrition

Good nutrition and regular physical activity work together. Your body needs a variety of nutrient-rich foods to grow, recover and stay healthy, and it needs to move every day.

Picture of Winter Sports at Los Gatos and Saratoga High Schools

Healthy Habits for Every Student 

  • Eat a variety of fruits, vegetables, whole grains, protein foods and dairy.
  • Get at least 60 minutes of physical activity every day.
  • Drink water throughout the day.
  • Get enough sleep. Most teens need 8 to 10 hours a night.
  • Avoid tobacco, vaping, alcohol and drugs.

Well-nourished, active students tend to have better concentration, attendance and test scores. They also sleep better and handle stress more easily.

Fueling Student Activities

Student athletes are still growing, so they need enough food to support both growth and training. Skipping meals or eating too little can lead to low energy, slower recovery and a higher risk of injury.

  • Carbohydrates for energy: whole-grain bread, pasta, brown rice, oatmeal, fruits and vegetables are an athlete’s main fuel. There’s no need to “carb load” before a game. Just eat balanced meals.
  • Protein for muscle repair: fish, chicken, lean meat, eggs, beans, dairy, soy, nuts and peanut butter.
  • Calcium for strong bones: milk, yogurt, cheese, fortified non-dairy milk and leafy greens.
  • Iron for energy and endurance: red meat, chicken, fish, eggs, beans, leafy greens, dried fruit and fortified cereals.
  • Fruits and vegetables: choose a variety of colors for vitamins and minerals that support recovery.

When to Eat

  • Before practice or games: eat a full meal 2 to 3 hours before, or a light snack like a banana, yogurt or a granola bar 30 to 60 minutes before.
  • After practice or games: have a snack or meal with carbohydrates and protein within about an hour, such as chocolate milk, a turkey sandwich, or yogurt with fruit.

Stay HydratedEven mild dehydration can hurt performance. Drink water throughout the day, not just during practice. Bring a water bottle to every practice and game, and drink more on hot days. For most practices, water is all you need.

Skip Energy Drinks and SupplementsEnergy drinks are high in caffeine and sugar and are not recommended for teens. Most athletes can get everything they need from food, so talk with a doctor or registered dietitian before trying any supplements.

60 Minutes of Activity a DayPhysical activity is important for every student, not just athletes. Walking, biking, dancing, sports or a family hike all count. Teens should also include muscle- and bone-strengthening activities, like push-ups, running or jumping, at least 3 days a week.

Benefits of Being Active

  • Better sleep
  • Stronger bones, muscles and joints
  • Better focus and performance in school
  • Less stress, and better mood and self-confidence
  • Lower blood pressure and healthier cholesterol levels
  • Lower risk of type 2 diabetes and other chronic diseases