Nutrition Tips

For serious student-athletes, success on the field and in the classroom depends not just on physical training but also on consistent, disciplined eating habits. Below are four daily nutrition practices that help elevate good athletes to greatness.

1. Eating Protein at Every Meal

Protein plays a key role in muscle repair and recovery. Great athletes ensure every meal contains quality protein sources to maintain muscle mass and aid recovery. Beef, with its complete amino acid profile, is an excellent option. Aiming for at least 30 grams of protein per meal supports performance and muscle development.

Other protein sources to consider include lean beef, eggs, yogurt, fish, and chicken providing variety while meeting protein targets. Studies highlight the importance of spreading protein intake across meals to maximize muscle growth and repair while meeting your overall protein needs for the day.

2. Drinking Water at Every Meal

Hydration is critical for athletic performance and cognitive function. Drinking water with every meal ensures athletes maintain optimal hydration throughout the day, preventing fatigue and muscle cramps. Adding electrolytes or pairing water with fruits like oranges or watermelon can further enhance hydration.

Athletes who stay consistently hydrated will have an easier time training harder and longer than those that suffer from even small amounts of dehydration.

3. Eating a Recovery Meal Within 90 Minutes of Training

The post-workout recovery window is crucial for replenishing energy stores in your muscles and promoting muscle repair. A well-timed recovery meal with both protein and carbohydrates can accelerate this process. For example, a beef wrap with sweet potatoes provides essential protein and fast-digesting carbs to fuel recovery.

Aiming to eat within 90 minutes post-training will be a big step towards improving recovery and reducing muscle soreness, setting athletes up for future success.

4. Eating Breakfast, Lunch, and Dinner Every Day

Skipping meals leads to energy deficits that impair performance and recovery. Athletes aiming for peak performance eat three balanced meals daily, ensuring consistent energy levels. Breakfast is particularly important—it jumpstarts metabolism and restores energy stores depleted overnight. For example, a breakfast including eggs, lean beef sausage patty, and whole-grain toast provides protein, healthy fats, and slow-digesting carbs to fuel the day.

Meeting energy needs is vital not only for performance but also for preventing the negative effects of low energy availability, such as fatigue and increased injury risk.

Adopting these nutrition habits ensures athletes are well-prepared to perform at their best, recover efficiently, and reduce injury risks. Simple changes—like ensuring beef or another quality protein is included in meals and staying hydrated—can make a significant difference in elevating athletic performance.