The Hidden Problem: Under Fueling In High School Sports
In high school sports, athletes push themselves to the limit with early practices, long workouts, and weekend competitions. But behind the drive to perform better and look fitter, under fueling is a hidden problem. When you’re training hard, your body needs fuel like a car needs gas. If you don’t fill up, you’re going to break down
Under fueling happens when athletes don’t eat enough to match the energy they burn. It’s especially common in endurance sports like cross-country and swimming, or aesthetic ones such as gymnastics, cheer, and dance, where body image and performance pressures collide.
The Consequences
Not eating enough doesn’t just cause fatigue, it can lead to serious health issues. Athletes may experience dizziness, slower recovery, weakened immunity, and in severe cases, hormonal imbalances, or stress fractures. For female athletes, it can even cause menstrual irregularities, a sign the body is under too much stress.
Why It Happens
Many teens underestimate how much food they need, especially when social media promotes unrealistic “healthy” or “lean” body ideals. Others skip meals because of busy schedules or misinformation about nutrition. The truth is, fueling properly is part of training, not something extra.
Finding Balance
You don’t need to count calories, just aim for variety and enough fuel to power through practices and games. Eating enough doesn’t mean eating perfectly. It means giving your body consistent energy, such as carbs for endurance, protein for recovery, and healthy fats for long-lasting power. But remember to keep it simple, and make sure each meal includes the three basics.
● Protein (chicken, eggs, tuna, beans)
● Carbs (brown rice, whole-grain bread, sweet potatoes)
● Color (fruits and veggies for vitamins and antioxidants)
Instead of vending machine snacks, prep your own grab-and-go options. These cost less than packaged snacks and keep energy levels steady between classes and workouts
● Peanut butter and banana sandwiches
● Yogurt with granola and berries
● Trail mix made with nuts, pretzels, and dark chocolate chips
At the end of the day, performance starts with nourishment. Food isn’t the enemy, it’s your best teammate.
Need help navigating your fueling needs? We would love to help. Reach out today!