While strength and training are main parts of being an athlete, the behind-the-scenes of how an athlete’s body is fueled and taken care of is what helps build this strength. This includes taking into account the amount of carbs, protein, dairy, and sugar that one consumes in a day, which is important for how an athlete can function. Keeping track of one’s diet is important for any athlete, but especially important for those who play more rigorous sports like rowing, gymnastics, and track. Three meals are essential to every diet, but it is also important to keep in mind snacks, drinks, and pre-game meals.
For those who practice before school or on weekend mornings, it may be easier to digest a smaller breakfast before practice, like a yogurt bowl for easy protein or toast and fruit for quick-digesting carbohydrates. After morning practices would be the time to have a full breakfast with each food group, something like eggs, sausage, and fruit, which would be substantial enough to refuel the body after hard exercise.
Sophomore Mariella Cusing spends every week training with her rowing team. With the constant exercise, her diet is something that she needs to keep track of.
“I definitely think keeping track of your diet is important because if you don’t have the right fuel, you won’t perform as well,” said Cusing. “Usually, before practice, I like to eat an almond butter and banana sandwich, as well as electrolytes”.
Throughout the day, one of the most important things to keep in mind is snacking, whether it is in between meals or before and after practice. Ensuring that your body has a source of energy is incredibly important. Snacking for athletes is all about having something quick and easy. A few things that fit in this category could be jerky, yogurt bowls, and protein bars.
Pre-game meal times are one of the most crucial times for athletes to fuel. Whether it be 3-4 hours before a game or the night before, loading up on carbs and protein is especially important. The term “carbo-load” is definitely one for a reason. Carbo-loading before games helps your body store energy for the work needing to be done ahead of time. Meals like chicken, pasta, and sandwiches are perfect for either the night before or a few hours before a big game. These kinds of foods can also be applied to a nightly meal because carbs and proteins are the perfect way to refuel the body after a long day of exercise.
As 2026 progresses and athletes are continuing sports or trying new ones, be sure to fuel your bodies correctly. With 3 meals a day and snacks in between, food is fuel, especially for athletes.
