Originally published in TrailblazeHERS in Sports, Issue 5 | August 31, 2026
Avery Feitelberg
Nutrition plays a crucial role in an athlete’s performance. Athletes need to be intentional with the foods they consume to compensate for the activities in which they participate. You likely have heard of the phrase “Food is Fuel”, which is important for athletes to remember. The more energy the athlete exerts, the more food they need to consume to compensate for the energy burned. Not only does food account for the amount of energy exerted, but it also helps prevent muscle loss, tissue loss, and bone loss.
According to Mass General Brigham,“Athletes rely on calories (a measure of energy in foods) for the energy they need to train. But sports nutrition isn’t just about calories. The types of nutrients you consume can have a major impact on performance. Without the right mix, your body will compensate by breaking down muscle, bone, or other tissues to get you through your workouts”. There are three key nutrients that allow your body to maintain itself: Protein, Fats, and Carbohydrates. Protein allows your body’s muscle mass to rebuild itself and strengthen the muscles it already has. Fats are a source of energy that fuels workouts of lower physical exertion and they also allow your body to absorb key vitamins. Lastly, carbs help your body maintain its sugar (glycogen) levels, which are used by your muscles as a source of energy during workouts. According to Better Health Channel, an athlete’s diet should consist of 45-65% carbohydrates, 15-25% protein, and 20-35% fats. Ensuring there is a healthy balance in these nutrients is crucial to an athlete’s performance and overall health.
Not only are there foods an athlete should eat, but there are also foods an athlete shouldn’t eat, particularly before competition or a workout. These consist of foods high in fat, foods high in lactose, foods high in fiber, and caffeine. Foods high in fat can make your body feel lethargic, as they take a lot of time to digest. Some examples of foods high in fat are: red meats, whole-milk products (butter, cheese, cream, ice cream), pastries, and fried foods. Foods high in lactose, such as milk, yogurt, or cheese, may often cause stomach discomfort during exercise. Foods high in fiber require a lot of energy to digest, which can cause digestive issues or stomach upsets during performance, as well as energy not being exerted in the way an athlete wants to during sports. Foods high in fiber include: beans, berries, and broccoli. Finally, caffeine typically dehydrates the body. This can slow athletes down. However, if you do consume caffeine, make sure you are drinking ample fluids to account for the dehydrating aspect of caffeine.
Keeping this in mind, it is also important to account for individual dietary needs and habits. Dietary needs are individualized, and so should an athlete’s nutrition plan. Make sure that you eat the foods that work for you. Whether that differs in quantity or types of food in said food groups, make sure that you do what is healthy for you. What another athlete is doing may not be exactly what is right for you. So, remember, “Food is Fuel”. Focus on yourself and do not dwell on anyone else’s dietary habits. Health is the most important thing.
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