Performance Nutrition: Fuel Like a Champion!

Performance Nutrition: Fuel Like a Champion!
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By: Christopher R. Mohr, PhD, RD

Young athletes have very unique demands – school, sports, and training.

But even in the busy world of a young athlete, there is a way to improve each of those 3 things – by Fueling like a Champion.

Let’s instead delve a bit into some specific nutrition tips for Young Athletes.

Carbohydrates should absolutely be the cornerstone of a player diet. The key, is to focus heavily on quality — “think fiber, not carbs!”  There is a huge difference between white bread and whole grain, high fiber bread; a sugar coated cereal and oatmeal; French fries vs. sweet potatoes. Focus on the quality of the carbohydrates.

For example, definitely eat breakfast, but try a whole grain based cereal with some fresh fruit for the nutrients and fiber. Something like oatmeal instead of Froot Loops or Cheerios vs. Cocoa Pebbles.

Sandwiches should be made with whole grain bread, rather than their white counterpart.  Snacks can be whole grain crackers with peanut butter, fruit or veggie sticks with peanut butter, etc.  The list can go on.

The focus of carbohydrates should always be on foods that provide a few grams of fiber per serving (exception is milk and yogurt, which are very healthy and carbohydrate based, but provide little, if any fiber).

Fruit and vegetables are also a crucial element for a high performance athlete.  Kids often shy away from them and parents don’t always push them.  However, research has suggested it can take as many as one dozen times to determine if a child likes a particular food.  The key for a parent is to introduce kids to as many of these nutrient dense, colorful foods as possible!  Make it fun.  Here are a few ideas:

  • Ants on a log (celery with natural peanut butter and raisins)
  • Sailboats (apple slices with toothpicks holding cheddar cheese “sail” – of course watch your child to ensure they don’t eat the toothpick)
  • Homemade trail mix (mixed nuts, dried fruit, and some whole grain cereal)

Keep in mind that dried fruit counts towards the total fruit intake for the day, as does 100% fruit juice (of course this shouldn’t be the mainstay, though, as whole fruit provides more fiber), along with fruit puree.


Protein Needs of Players

In the world of athletics, no other macronutrient has received the same level of attention as protein.

Of course protein plays a role and a very important one at that!  One important message is to make sure you always focus on food first – not protein supplements.  High quality protein sources include:

  • fish and other seafood
  • low or non fat milk or yogurt
  • chicken and turkey breast
  • lean red meat
  • mixed nuts
  • eggs
  • beans
  • natural peanut butter

Should young athletes take a protein supplement?

The better question is:

  • Do they need a protein supplement? No.
  • Will it make them into the next college or pro athlete? Of course not!
  • Can it be beneficial and a healthier option than many of the alternative high sugar, high fat foods marketed directly towards children? Absolutely!

But food first as whole foods provide more nutrients than any supplement does or ever will be able to provide.


Chewing the Fat

Fat is another crucial nutrient for athletes.  The key, like with the other macronutrients, is to focus on quality.  In fact, there have been a handful of scientific studies to even show that one component of omega-3 fats, DHA, is crucial in terms of brain development.  Fat also provides a lot of calories (over double that of protein or carbohydrates), which can be important for very active, young athletes who need more calories than most to develop healthy, strong bodies.

Here are a few fats to choose:

  • Fish
  • Whole eggs
  • Olive oil
  • Raw mixed nuts
  • Natural peanut butter
  • Avocadoes and more

Don’t overdo the fats, but definitely don’t skimp on them either – moderation and quality is king!

There you have it.  Nutrition basics.

Feed your body.  It’s a machine.  To be the best player, you need to train and eat like the best athlete in the world.

– – – –

Dr. Chris Mohr is on the Coaching Council at Football Coach U and is the creator of Complete Football Nutrition.  If you are looking for a football nutrition system, then go checkout the details on the Complete Football Nutrition here


  1. What about the issue that pops up every year and everywhere about creatine? I know it is good to have, but what natural sources are best for it rather than the preworkouts and supplement itself?

    • Also, do you recommend athletes include it as part of their nutrition?

  2. Great article!!


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