With lifting, school and practice, sometimes it feels as if there is not enough time in the day for athletes, especially when it comes to eating nutritious food to help support their athletic career.

The constant hustle and bustle can lead to poor meal choices, grabbing whatever is available or even skipping meals completely.

USA Football spoke with Dr. Brian J. Wilt, sports nutrition professor at Lock Haven University, to discuss what every athlete should be eating and how snacks can play a critical role in healthy eating habits each day.

According to Wilt, athletes should strive to eat well-balanced each day whenever possible. Whether it is preseason, the season itself, or the offseason, a healthy diet is important to remaining in top shape.

Wilt believes athletes should consume the appropriate ratio of quality carbohydrates, proteins, and fats on a daily basis: carbohydrates 45-65 percent, proteins 15-20 percent and fats 20-30 percent.

Here are some examples of carbohydrate and protein sources Wilt suggests:

Carbohydrates                               Proteins

Whole Grains                                  Lean Beef

Vegetables and Fruits                      Pork

Dairy                                               Cheese

Beans                                              Eggs

Lentils

Nuts

Seeds

Soy Products

“Eating healthy, high-quality carbohydrates and proteins should supply an athlete with the proper amount of unsaturated fats,” said Wilt.

Snacks are very important for athletes as well. Everyone loves snacks and switching from unhealthy to healthy snacks has its perks. Having healthy snacks before practice or after school will allow athletes to not only maintain their energy, but perform at their top level.

These are snacks that Wilt suggests that athletes consider, in appropriate serving sizes:

Pudding Cups                      Yogurt                                   Smoothies

Cheese Cubes                      String Cheese                      Milk/Chocolate Milk

Soy Milk                                Fruit Juices                          Dried Cherries

Peaches                                 Apricots                                Apples

Raisins                                   Peanut Butter                      Whole Grain Crackers

Graham Crackers                   Granola Bars                        Dry Cereals

Fig Bars                                 Pretzels                                 Almonds

Wilt also stressed how important water intake is for athletes. Males ages 9-13 should be drinking 2.4 liters a day while those ages 14-18 should drink 3.3 liters.

Keep in mind that drinking water and eating healthy options will not only make you feel better but will help you perform to your fullest.

Learn more about sports nutrition by visiting St. Vincent Sports Performance.

Reference

Fink, H. F & Mikesky, A. E. (2015). Practical applications in sports nutrition. (4^th ed.). Burlington, MA: Jones & Bartlett Learning.