Fueling for Performance: Nutrition and Body Image in Teen Athletes

As young athletes, it's easy to get caught up in the idea of the "perfect athletic body", chasing that six-pack, bigger muscles, or little to no body fat. However, getting fixated by these body image goals takes away from the main goal: enhancing athletic performance.

It is common for adolescent athletes to compare their bodies to one another or feel self-consciously look in a mirror. When our minds are constantly consumed by our body image we often start to have negative food thoughts that can lead to uncertainty about whether to eat more or less; but truth about proper sports nutrition isn't about restricting or dieting. Instead, it's about eating what's right for your body, prioritizing the right amounts of protein and carbs to keep you feeling fueled and energized. Eating a variety of fruits and vegetables also provides your body with the essential vitamins and minerals it needs to perform.

Nutrition is a powerful tool to help athletes become faster, stronger, and healthier; controlling everything from ability to build muscle, recover, perform, cycle regulation and more!

What to Remember: Shifting Your Focus

●       Focus on Performance: When you prioritize performance, you start to appreciate your body for its amazing capabilities, not just its appearance.

●       Celebrate What Your Body Allows You to Do: Being an athlete is tough on the body; give it grace and know that what you're capable of doing is a special gift.

●       There is No "Perfect Athletic Body": Instead of focusing on trying to gain the perfect body, shift your focus to feeling your absolute best in your body.

●       Food is Fuel: Food is how you excel in competition; it is energy and power in your training and recovery.

●       Strength Looks Different on Everyone: Athleticism isn't defined by one specific body type, so appreciate your body's own unique strengths.

It's important to remember that you should also eat what you enjoy! This means a dessert or treat is perfectly okay. Athletes often tend to believe that a simple dessert will decrease their performance, but it's all about balance. Eating these foods in moderation won't ruin your performance.

Some "sweeter" options that can be good for high-performance athletes include dark chocolate, peanut butter or honey. These are yummy additions that can give quick energy if needed pre and post-workout. These sweets can be part of a balanced diet that still allows you to compete at your best ability.

Fueling Your Body: What to Eat

To perform your best, focus on these key nutrient groups:

●       Carbohydrates: (Whole-grain bread, rice, pasta) These are your body's main source of fuel. They provide a slow-releasing energy source crucial for long endurance workouts.

●       Proteins: (Chicken, fish, eggs, Greek yogurt) Protein is essential to help your muscles grow and repair, allowing you to exercise hard and recover quickly. It also plays a vital role in hormone production and immune function.

●       Fruits and Vegetables: (Bananas, berries, leafy greens) These are packed full of vitamins, minerals, and antioxidants, which help to reduce inflammation and stress that occurs during intense workouts.

●       Healthy Fats: (Avocado, nuts, seeds) These are another source of energy, especially for long-duration activities. They also aid in helping you absorb vitamins and are important for hormone production.

When young athletes shift their minds from their outward appearance to inward feelings, like how their body feels, their energy levels, and how well their body performs they will improve and gain a much better understanding of what truly fuels them. Confidence doesn't grow from trying to fit into a "perfect" body, but from knowing you're strong, capable, and fueling yourself well.

Remember to celebrate the little accomplishments and always keep in mind that food is fuel. For most adolescent athletes, the more you eat, the better!

Needing guidance with your teenage athlete for performance or body image concerns? Reach out to us today - (806)803-1558.