Student Athlete - Strategies for peak performance

Sep 4, 2025

3 min read

Being a student athlete is tough on both body and mind. Balancing training, competitions, and academics is a challenge. Fortunately, proper nutrition can boost your recovery and health. This guide offers strategies to fuel your body for peak performance.

Energy Intake for Athletes

Athletes have higher nutritional needs than non-athletes due to increased energy demands. While sedentary individuals may manage with three meals a day, athletes should eat 5 to 9 times daily to maintain energy levels.

Frequent meals provide a consistent energy supply for training and competition. Skipping meals can lead to fatigue and muscle loss, so regular eating is essential for optimal performance.

It's also important to balance your macronutrients.

Next, let's get into how to achieve the right mix for fueling and recovery.

Carbohydrates are the main energy source for muscles, especially during intense workouts. Focus on complex carbohydrates like whole grains, fruits, vegetables, beans, and sweet potatoes.
- Aim for 45-65% of your calories from carbohydrates (1 g = 4 calories).
- Approximately 8 to 10 grams per kg of body weight.
Protein is essential for muscle tissue. Eating protein-rich foods after training helps repair and rebuild muscles. Pair with carbohydrates to replenish glycogen stores. High-protein foods include eggs, chicken, turkey, fish, lean beef, nuts, seeds, and dairy.
- Aim for 20-30% of your calories from protein (1 g = 4 calories).
- Consume about 1.2 to 2 grams per kilogram of body weight.
Fats are vital for hormone production, fat-soluble vitamin absorption, and provide steady energy for endurance and moderate exercise. Good sources include avocados, olive oil, coconut, nuts, seeds, and fatty fish.
- Target 15-25% of calories from fats (1 g = 9 calories)
- About 0.55 to 1.1 grams per kg of body weight

Hydration Strategies for Athletes

Staying hydrated is crucial for peak performance, recovery, and injury prevention. Since about 60% of your body is water, sweating leads to fluid loss that needs to be replenished. Proper hydration boosts energy, lubricates joints, and ensures muscles get the oxygen and nutrients they need.

Tips for staying hydrated

Drink water throughout the day: That mean before, during, and after workouts.
Don’t go by thirst: By the time you feel thirsty, dehydration may have already hit. So keep a water bottle handy.
Eat water-rich foods: Watermelon, strawberries, cantaloupe, and oranges can also help you hit your hydration goal.

Student Athlete Checklist :

Eat frequent, balanced meals. To say fueled, try to eat 5 to 9 times per day. Meals and snacks should have a mix of carbohydrates, protein, and healthy fats. Go heavier on carbs pre-workout and heavier on protein post-workout.
Stay hydrated. To prevent dehydration, drink water plenty of water before, during, and after exercise. If your pee is pale yellow, you’re drinking enough. Refer to pages 5-6 for hydration tips.
Rest and recover. Get between 7 to 10 hours of sleep to enhance recovery and performance. Consider taking a rest day once a week too. Experiment with recovery tools like foam rolling, compression garments, or cold therapy to relax muscles and speed up recovery.
Stay organized. Plan ahead and map out your daily, weekly, and monthly schedule to prevent things from falling through the cracks. Set aside an hour or two for meal prep on rest days for hassle-free meals during the week.
Try out the student athlete meal plan. Want to take the guesswork out of mealtimes? Check out my Student Athlete Recipe Bundle digital download for structured meal guidance 50% off for the month of September!