As an athlete, you’re likely no stranger to hard work. You show up to practice, push your limits in training, and stay dedicated to your goals. But if you want to unlock true peak performance, there’s one critical piece of the puzzle that training alone can’t provide: nutrition. Wondering WHY it’s the missing piece? Read here!
You can train harder than anyone else, but without fueling your body properly, your energy, strength, and recovery will fall short. Here’s how to make sure you’re feeding your performance just as intentionally as you’re training it.
Protein: The Foundation of Recovery and Strength
Whether you’re training to get faster, stronger, or more explosive, your muscles need protein to rebuild and grow. A good goal for most athletes is 0.82 to 1.5 grams of protein per pound of body weight per day, depending on training intensity, goals, and body composition.
- Pre- and Post-Practice Protein: Eating a protein-rich snack or meal both before and after training helps protect your muscles and speed up recovery.
- Great protein sources include: chicken, eggs, beef, Greek yogurt, cottage cheese, protein shakes, and plant-based options like tofu and lentils.
- Ask one of our coaches for recommendations if you are struggling to get your protein in!
- Book a nutrition consultation with one of our experts!
Energy Drinks and Missed Meals
It’s common for athletes to reach for an energy drink before a game or workout—but beware. Caffeine can blunt your appetite, making it less likely that you’ll eat enough before performance. Skipping pre-game meals means your body is running on empty when it needs fuel the most. Prioritize real food first, and use energy drinks strategically, not as a meal replacement.
Carbs = Fuel
Carbohydrates are your primary fuel source during training and competition. Prioritize whole food sources like potatoes, rice, oats, fruits, and whole grains to give your muscles the glycogen they need to perform. Without adequate carbs, your energy, speed, and focus will suffer.
Creatine: A Safe, Effective Supplement
Contrary to outdated myths, creatine is one of the most researched and safest supplements for athletes. It supports strength, power, recovery, and even cognitive performance. Athletes as young as 12 can take creatine safely, with recommended doses of 5 to 10 grams daily. Be sure to drink plenty of water when using creatine, and consult your doctor or coach if you’re unsure.
Recovery = Repeat Performance
Want to train harder, more often, and stay injury-free? Recovery is the key. Your ability to bounce back from tough workouts is what allows consistent progress.
- Get 7-9 hours of sleep per night.
- Eat enough total calories and protein.
- Stay hydrated.
- Use active recovery, stretching, and mobility work on rest days.
- Schedule an FST session with Jimmy Walker.
Final Thoughts
Being a high-performing athlete isn’t just about what you do on the field or in the gym. It’s about how you take care of your body between the training sessions.
By dialing in your nutrition—with high-quality protein, whole-food carbs, strategic supplements like creatine, and smart recovery strategies—you’ll unlock performance levels you didn’t even know you were capable of.
Train hard, eat smart, and fuel your greatness.
Ready to get focused on your athletic training in and out of season? We got you!
