The First Rule of Nutrition for High School Athletes
Imagine your talented young athlete, the one who lights up the arena with passion and dedication. Now imagine them sidelined, not by an opponent, but by fatigue, recurring injuries, and inconsistent performance. The culprit? Not a lack of training, but a lack of understanding about how to properly fuel their body.
As parents, we want the best for our children, especially when it comes to their health and well-being. But in today's world, young athletes are bombarded with conflicting messages about food, body image, and restrictive diets. This can create confusion, anxiety, and even lead to unhealthy eating patterns that hinder their performance and jeopardize their long-term health.
At Nova Strong, we believe in empowering young athletes with a positive and balanced approach to nutrition. This is why when it comes to nutrition for teens, we have one major rule: Never paint any food in a negative light.
Why a Positive Approach Matters
A healthy relationship with food provides the foundation for young athletes to thrive. When they have a positive relationship with food, it allows them to make more objective choices and not stress about less-than-optimal options when they’re in a pinch. It allows them to:
Maximize their performance: Proper nutrition fuels energy, supports muscle growth and repair, and enhances recovery.
Build a strong, healthy body: Nourishing foods provide the building blocks for a growing body and protect against injury and illness.
Develop a positive body image: A healthy relationship with food fosters self-acceptance and a positive body image, crucial for mental and emotional well-being.
Cultivate lifelong healthy habits: Positive experiences with food lay the groundwork for a lifetime of making nourishing choices.
When food is portrayed in a negative light – as something to be feared, restricted, or controlled – it can have the opposite effect. Unfortunately, this has become all too common on many social media platforms. Much of the dogmatic messaging and unrealistic body standards can lead to:
Disordered eating patterns: Restrictive diets, food anxieties, and unhealthy eating habits can develop.
Negative body image: Constant focus on weight or appearance can damage self-esteem and body image.
Performance deficits: Inadequate nutrition can lead to fatigue, poor recovery, and decreased athletic performance.
Long-term health problems: Unhealthy relationships with food can contribute to chronic health issues later in life.
If you house a teenager, you know firsthand how they can be bottomless pits. If they’re playing sports, then their metabolism can be through the roof, and their caloric needs can seem twice that of an average person. This means that pretty much anything they throw into the furnace can be used positively for fuel.
Those pancakes easily become that fuel for practice. The pasta helps bounce back from swimming laps. That sugary Gatorade keeps their blood sugar up when they’re in the 4th quarter. When you’re an athlete, underfueling is often the biggest enemy and when there is a negative relationship with food, underfueling can easily become the status quo. If that pattern continues, the sport performance can easily become the least of your worries.
Painting Food in a Positive Light: Practical Strategies for Parents
It’s easy for this approach to feel conflicting: On the one hand, you want your teenager to make healthier choices, on the other hand, you don’t want to make them feel bad about their current choices.
As a nutrition coach, I can very easily sympathize.
So I want to give you some practical strategies to help you foster a positive relationship with food in your high school athlete:
Involve Your Athlete: Include your athlete in meal planning, grocery shopping, and cooking. This empowers them to make informed choices and develop a sense of ownership over their nutrition. Even better if you put them in charge of planning a meal for the household.
Ask For Permission: No one wants unsolicited advice. Think back to when your parents made unwanted comments about your body or food choices. If you want to try to help them, ask for permission first: “Would you want me to help you find some pre-practice snacks”. Only if they say yes will they actually be open and receive the input.
Focus on the Benefits: Talk about food in terms of its nourishing and performance-enhancing qualities. Emphasize how different foods provide energy, support muscle growth, and contribute to overall health and well-being. For example, instead of saying, "Don't eat that candy bar, it's bad for you," try, "That candy bar is a tasty treat, but let's choose something that will give you sustained energy for your game tomorrow."
Avoid "Good" vs. "Bad" Labels: All foods can fit into a balanced diet. Avoid labeling foods as "good" or "bad," as this can create restrictive thinking and unhealthy associations.
Celebrate Variety: Encourage your athlete to explore a wide variety of foods and flavors. This helps expand their palate and ensures they're getting a range of nutrients. Make grocery shopping a family affair and let your athlete choose some new fruits and vegetables to try.
Be a Positive Role Model: Model healthy eating habits and demonstrate a positive attitude towards food. Your actions speak louder than words.
Support, Don’t Force : Kids who are forced to eat a certain way often end up with a worse relationship with food. If you want your child to eat better, focus on making it as easy as possible for them to choose to.
In Summary
By painting food in a positive light, you can help your high school athlete develop a healthy relationship with food that will support their physical and mental well-being, both on and off the field. Remember, a singular choice comes and goes, but negative beliefs and eating patterns can stick around for a lifetime. It’s best to plan for the long game with nutrition with our children and not get caught up in the moment. Facilitating a healthy relationship with food will often be the cornerstone to health, and that’s why it should be always be the priority whenever working with your child on their nutrition.
Remember, the key to a healthier future lies in making informed choices, prioritizing whole foods, and seeking professional guidance.
