Food is the fuel an athlete’s body depends on for energy, stamina and muscle. A proper diet not only maximizes performance, it helps prevent injury, explained Anna Heronimus, an Avera GI and Sports Dietitian.

“When an athlete expends a lot of energy during a workout, if their bodies don’t have the fuel they need, they will hit a wall, and they won’t be able to push through it. And their body also becomes more prone to injury,” Heronimus said. “Athletes need enough food to give them the energy to sustain their workout and gain lean muscle. Food is the fuel they need for peak performance.”

Injuries, like stress fractures, occur in under-fed athletes due to bone loss density, explained Leah Prestbo, MD, a bone density specialist with Avera Family Medicine.

“To build up bone mass, which we typically do in childhood and adolescence, individuals need proper nutrition – protein, calcium, vitamin D, magnesium, phosphorus,” Prestbo said. “So, if an athlete is not fueling their body as a whole it will lead to less dense, less strong bones.”

Fuel up 5 Times a Day to Maximize Health and Performance

Three complete meals are not enough for athletes who work out or train two or more hours a day. To get enough food to fuel the energy their activity demands, each day athletes need at least two snacks in addition to three meals.

“Athletes are not intentionally under fueling, they are just working out so much that their bodies burn up more energy than three meals a day can provide,” Heronimus said.

And in the case of protein, a micronutrient essential to building and sustaining lean muscle, the body cannot store what it needs for one day of intense workouts. So, athletes need to eat protein throughout the day.

“One good meal is not enough. If we consume too much protein at one time, the body just excretes it through urine,” Heronimus said.

Snacks should include a protein and a carbohydrate – think apple slices and a cheese stick. “Snacks that include a protein and a carb between the three main meals help ensure an athlete’s body has the protein and energy available when they need it,” Heronimus said.

Simple carbs like an apple sauce pouch, pretzels or raisins fuel the body quickly – giving athletes the energy they need during a practice or workout.

Grab-and-Go Protein and Carb Snack Options

• Greek yogurt and fruit
• Hardboiled egg and pretzels
• Cheese stick and fruit
• Shelf stable jerky and pretzels

Fill Your Plate

To ensure athletes are eating a balanced diet, Heronimus encourages athletes working out two or more hours a day to fill their plate for breakfast, lunch and supper this way:

• ½ carbs
• ¼ protein
• ¼ fruits or vegetables

Their plate should also include about 2 tablespoons of healthy fat, think salad dressing or peanut butter.

“Healthy fats help reduce inflammation, which means athletes will be less sore the next day,” Heronimus said.

Notice, Heronimus does not recommend calorie counting. “I stay away from calorie counting. It is not a healthy habit for athletes; it can lead to obsessive behaviors around food.”

An athlete can also use their hand to ensure they are eating enough of the right foods. A typical meal should include:

• Protein = size of your palm
• Carbohydrates = should fill your two hands cupped together making a bowl
• Fruits and vegetables = the size of your fist
• Healthy fats = the size of your thumb

Won’t I Get Fat?

It often surprises athletes that when they eat more of the right foods, they do not gain fat. “Their bodies get stronger because they gain lean muscle mass,” Heronimus said. “They will have more energy and think more clearly, because eating right fuels not only our body but our brain.”

Re-thinking how an athlete eats is often a learning process. “Accidentally, parents can be the reason an athlete is not eating enough because parents can end up trying to feed kids too healthy – not allowing them sweets or snacks that often provide the carbohydrates they need,” Heronimus said. “Young athletes need much more food and different foods than their parents.”

Can I Skip a Meal and Drink a Protein Shake?

Eating protein provides athletes with more benefits than protein powder. “Meat-based protein provides your body with added nutrients like zinc and iron,” Heronimus said.

If an athlete wants to pair a protein powder shake with a carb for their snack, or they like to take vitamins, Heronimus encourages them to only use protein powder or vitamins that have been third-party tested. Sites like https://www.nsfsport.com/ let consumers know if the products have been tested to ensure the ingredient list is accurate.

What About Water Intake?

Athletes should aim to drink half their body weight in ounces – minimum. So, a 150-pound athlete should drink 75 ounces of fluid. And they should drink additional fluid during and after their workouts, Heronimus said.

In addition to water, athletes can count milk and juice. But coffee and energy drinks do not count.

Eat Well and Prevent or Recover from RED-S

In addition to injuries like stress fractures, not eating enough puts athletes at risk for GI distress (bloating, upset stomach, constipation) and missed periods.

“Losing your period is not normal,” Heronimus said. “GI issues are also not normal. When you are not eating enough, the body doesn’t produce enough estrogen, and it can’t digest food properly because it just does not have the energy to fuel these important functions.”

Stress fractures or missed periods may signal an athlete is suffering from relative energy deficiency in sports or RED-S.

Heronimus works with athletes to help them develop healthy eating habits to recover from injuries and other symptoms associated with RED-S. If an athlete thinks they have RED-S, visit with your primary care doctor or ask for a referral to a sports dietitian.

Get More Information

Contact Avera for sports nutrition counseling or see an orthopedic specialist if you're suffering from injury.