While the grind of physical training is undeniably crucial, it’s essential to remember that the human body, much like a finely tuned machine, thrives on the right kind of energy. It demands the proper fuel at the right moments to Prepare, Perform and Recover.
For high school strength coaches, guiding your athletes in several essential aspects of nutrition not only enhances their performance but also instills habits that will benefit them for a lifetime. Let’s dive into three foundational aspects of nutrition that can make or break an athlete’s performance: hydration, pre- and post-workout meals, and the significance of breakfast.
Jana Heitmeyer is Director of Performance Nutrition at the University of Georgia. In her role, Heitmeyer has a unique perspective on incoming freshmen, established college athletes and their nutritional habits. She says that as high school strength coaches sculpt young talent, pushing them to their limits and beyond, it’s crucial to remember that physical training is just one piece of the puzzle.
Hydration: More Than Quenching Thirst
Water is the lifeblood of our bodies. It’s no surprise that staying hydrated is paramount for high-performance athletes. But why is it so crucial?
Muscles are about 75% water. Proper hydration ensures that muscles contract efficiently, reducing the risk of cramps and strains. On top of that, during intense workouts, the body sweats to cool down. Without adequate hydration, the body can overheat, leading to decreased performance and potential heat-related illnesses. Water also aids in transporting essential nutrients to cells, ensuring that the body gets the energy it needs during strenuous activities.
“Drinking and hydration are huge,” says Heitmeyer. “When you’re in here, you have to have a water bottle when you’re working out. That right there starts to show them the importance of hydration. But, it’s also making them create this habit of something that’s going to benefit them way longer than just the lifting session.”
Pre- And Post-Workout Meals: Timing Is Everything
Eating before and after workouts does more than simply quell hunger; it fuels the body for optimal performance and recovery when it’s needed most.
Consuming a balanced meal or snack before training provides the body with the energy it needs to power through a session. Think of it as filling up your car’s gas tank before a long journey. Ideal foods include complex carbohydrates like whole grains, lean proteins and healthy fats. This ensures a steady release of energy throughout the workout.
After the workout, nutrition is all about recovery. After pushing the body to its limits, muscles are eager for nutrients to repair and grow. A combination of protein and carbohydrates can help replenish glycogen stores and repair muscle tissues.
“Having them raise their hands, asking them questions like, did you have a chewy bar or when’s the last time you ate something?” says Heitmeyer. “It’s just like learning how to make a healthy plate. Like, can you literally have protein, carbohydrate, fruits and vegetables on your plate every time you’re eating? I’m not going to be able to stop the influx of going out to eat all the time, but can you put those three things on your plate no matter where you’re going?”
Breakfast: The Most Important Meal Of The Day
We’ve all heard it before, but it bears repeating, especially for young athletes. Breakfast sets the tone for the day, providing the body with the fuel it needs after a night of fasting.
Eating breakfast jumpstarts the metabolism, helping the body burn calories more efficiently throughout the day. A nutritious breakfast boosts brain function. For student-athletes, this means better focus in both the classroom and on the field. Starting the day with a balanced meal also ensures a steady release of energy. This prevents a mid-morning slump and keeps athletes energized for their training sessions.
“They don’t want to do it. They don’t want to get up earlier. They don’t want to have to put anything in their mouth in the morning,” says Heitmeyer. “Putting it in language they care about is important. If you want to do better at athletics, you have to be awake enough for your body to be like, ‘Okay, I’m recovering, I’m repairing, I’m ready to go by the afternoon,’ versus ‘I’m going to stay sore for the next week because I refuse to feed myself enough to not be sore.’”
Honey Stinger: The Ultimate Athletic Companion
In the dynamic world of high school athletics, where athletes are constantly pushing their boundaries, the need for a reliable and efficient energy source is paramount.
Consider the scenario: your athletes have had their pre-game meal four hours prior to competing. Given the rapid rate at which these young champions burn through food, there’s a gap that needs bridging. This is where Honey Stinger comes into play. Perfect for consumption two hours before the game or even right up to the starting whistle, these bars are designed to provide sustained energy. They’re not just a quick fix; they’re a strategic tool to ensure athletes are fueled throughout their performance.
“So this is a time when we would use that product like Honey Stinger,” says Heitmeyer. “We use it a lot in baseball during games because it has a little bit of fat in it, has a little bit of protein, has a little bit of carbs. But something’s going to last me longer than just maybe having pretzels or having grapes or something along those lines. I want a good mixture of all three of the macros so that I can make sure that food is lasting them and their body can kind of rely on that during times that it wants it.”
In the realm of high school athletics, the synergy between rigorous training and optimal nutrition cannot be overstated. As Heitmeyer emphasizes, the journey to peak performance is multifaceted. Hydration, the art of timing nutrition around workouts, and the significance of breakfast form the bedrock of an athlete’s nutritional strategy.
Yet, it’s not just about what they eat, but also when and how. The introduction of products like Honey Stinger offers a balanced and reliable energy source, bridging the nutritional gaps that can arise in an athlete’s demanding schedule.
For strength coaches, it’s important to instill these habits early, ensuring athletes are not only physically fit but also nutritionally equipped to face any challenge. After all, the path to greatness is paved with sweat, determination, and the right fuel.
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The Difference? It’s in the honey.
There's a reason it's in our name and inspires all we make — honey is an all-star ingredient that's good for your body and your taste buds. Easy to digest and quickly absorbed, honey helps power your performance without causing a sugar crash like other sweeteners. You know what's just as important as getting across the finish line in record time? Enjoying yourself along the way. And that includes enjoying the fuel you eat. Sustained energy and great taste? Now that's how you Sweeten the Burn™
