Performance Tips

Competing at a high level in high school or college isn’t just about practice—it’s about fueling your body. When student athletes under-eat, they risk serious setbacks to performance and health. Here's how under-eating impacts student athletes and practical tips to help you stay on top of your game.

1. Increased Risk of Relative Energy Deficiency in Sport (REDs)

REDs occurs when you’re not eating enough to meet both your body’s basic needs and the demands of training. This leads to hormonal imbalances, reduced bone strength, and even increased injury risk. Athletes competing in weight-sensitive sports or with tight schedules are especially vulnerable.

Practical Tip: Plan balanced meals with high-quality protein. For example, include lean beef in a sandwich or wrap. This will help meet your energy needs without weighing you down.

2. Impaired Recovery

Skipping meals or under-eating slows the muscle repair process, leaving you feeling sore and fatigued longer after practices and games. Protein is essential for muscle recovery, and iron from foods like beef helps carry oxygen to muscles to support healing.

Practical Tip: Aim to have a recovery meal or snack within 30 minutes post-exercise. Try a beef jerky stick with fruit for quick protein and carbs on the go.

3. Decrease in Muscle Growth and Strength Gains

Consistent under-eating forces your body to use muscle tissue for energy, preventing you from building strength and muscle mass. Without sufficient calories and protein, you’ll struggle to see the results you expect from training.

Practical Tip: Add lean ground beef to pasta or rice dishes to boost your protein intake. This helps maintain muscle mass and supports strength gains.

4. Reduced Endurance

Fueling properly ensures that your body has enough glycogen stores to power you through practices, games, and races. Under-eating leaves you running out of gas early, reducing your stamina and endurance over time.

Practical Tip: Keep energy levels up by preparing snacks with a mix of carbs and protein, such as a whole-grain tortilla wrap with roast beef. This prevents fatigue during long training sessions.

5. Mental and Cognitive Decline

Under-eating affects not only physical performance but also focus and decision-making. When your brain isn’t getting enough nutrients, schoolwork, reaction time, and even motivation can suffer【8】.

Practical Tip: Start the day with a protein-rich breakfast like scrambled eggs and beef sausage. A well-fed brain keeps you sharp for both school and sports.

Student athletes need to eat enough to fuel both their bodies and minds. Incorporating foods like lean beef ensures you’re getting the right mix of protein, iron, and other essential nutrients. With the right nutrition strategy, you’ll perform at your best on the field—and in the classroom.