Sports Nutrition & Hydration
Evidence-based fueling strategies for San Leandro student athletes, coaches, and sports parents.
Fueling Young Bodies for Peak Performance
School-aged athletes need to energize their bodies with good nutrition if they hope to perform at their best. Whether it's playing football, basketball, track and field, swimming, or soccer, athletes need to eat a nutritious, balanced diet to fuel their body.
The young bodies of student athletes are still growing. It is important to nourish that natural growth while meeting the high energy demands of strenuous workouts and organized sports. That translates into eating a variety of foods every day — whole grains, colorful vegetables, fruits, beans, lean meats, and low-fat dairy products.
Fluids, especially pure water, are essential to your winning combination. Dehydration causes fatigue, muscle cramps, and decreased reaction time, stopping even the finest athlete from playing their best game.
Eat Enough Energy, Protein, Vitamins, Minerals & Fiber
Student athletes need specialized nutrition to sustain energy, prevent injury, and accelerate muscle recovery:
Vibrant Fruits & Vegetables
Choose lots of brightly colored fruits and vegetables every day. They deliver antioxidants that reduce muscle inflammation and speed recovery between training sessions.
Plenty of Calcium
Calcium helps build strong, dense bones capable of withstanding high-impact sports. Adequate calcium protects against stress fractures and joint injuries.
Iron for Oxygen Transport
Iron helps red blood cells carry oxygen throughout working muscles during workouts. Low iron leads to quick fatigue, shortness of breath, and reduced stamina.
Protein for Strength
Protein repairs microscopic muscle tears caused by training. When paired with proper conditioning, high-quality protein builds lean athletic muscle and stamina.
Smart Carbohydrates & Fiber
Carbohydrates provide glucose fuel for working muscles. Skip sugary energy drinks in favor of complex carbohydrates like whole-grain pasta, oatmeal, and brown rice.
Water & Electrolytes
Drink water before, during, and after physical practice. Avoid sodas and high-caffeine energy drinks which dehydrate the body and cause energy crashes.