7 Nutrition Habits Every Athlete Needs to Perform at Their Best
7 Nutrition Habits Every Athlete Needs to Perform at Their Best
At New Phila Barbell S&C, we believe athletes are built both in the weight room and in the kitchen. Training provides the stimulus, but nutrition is the fuel that drives performance, recovery, and growth.
Whether you’re competing on the field, court, or in the gym, mastering these seven nutrition habits will help you perform at your best.
1. Fuel Every 2–3 Hours
Athletes can’t afford to run on empty. Eating regularly throughout the day ensures your body always has energy available. On training and game days, structure your meals like this:
3 main meals: breakfast, lunch, dinner
3 snacks: mid-morning, mid-afternoon, and evening
After training or practice, always have a shake or balanced meal within 30–60 minutes to accelerate recovery.
2. Build Every Meal Around Lean Protein
Protein is the foundation of muscle repair and growth. Athletes should include a lean protein source with every meal and snack.
Examples: chicken, turkey, lean beef, pork, fish, eggs, whey protein, Greek yogurt, or cottage cheese.
Aim for 30–50g of protein per serving. A simple guideline:
2 palm-sized cuts of meat
2 scoops of protein powder
1 cup of cottage cheese
➡️ Goal: At least 1 gram of protein per pound of lean body weight each day.
3. Pack in Fruits & Vegetables
Athletic performance isn’t just about protein and carbs—micronutrients matter too. Fruits and vegetables provide the vitamins, minerals, and antioxidants that keep you energized, reduce soreness, and support recovery.
Target: 10 servings daily
Vegetables: 1 cup cooked (or 2 handfuls raw)
Fruits: 1 medium piece or ½ cup
Tip: eat a variety of colors for maximum benefit.
4. Time Your Carbohydrates for Performance
Carbs are your body’s preferred fuel source for training and competition. To optimize performance:
Eat carbs at breakfast and immediately after training—your body uses them best at these times.
Choose whole-food carbs like oats, rice, potatoes, fruits, and whole-grain breads.
Avoid processed carbs, sugar, pastries, and white breads that slow you down.
5. Hydrate Like It’s Part of Training
Even slight dehydration impacts reaction time, strength, and focus. Staying hydrated should be as important as practice.
Drink mostly water and calorie-free drinks.
Exception: milk and post-workout shakes when needed.
Athletes should aim for 1 gallon of water per day, more during hot weather or double sessions.
6. Don’t Skip Healthy Fats
Healthy fats play a key role in recovery, hormone production, and inflammation control.
Include:
Nuts (almonds, walnuts, pecans, peanuts) — 1–2 oz/day
Olive oil on salads or veggies
Flax seeds, flax oil, fish oil
Egg yolks
These fats help athletes stay strong, recover faster, and fight off fatigue.
7. Prepare Like a Pro
Game-day preparation doesn’t start on the field—it starts in the kitchen. One of the easiest ways to fall off track is not being prepared.
Pre-pack meals and snacks in Tupperware
Portion out nuts, fruits, and veggies in snack bags
Keep lean proteins and quick carb sources ready to grab-and-go
➡️ Preparation = Consistency = Performance.
Final Thoughts
Athletes who fuel their bodies the right way train harder, recover faster, and perform better. Master these seven habits, and you’ll not only see improvements in your workouts but also in your game-day performance.
Want a personalized nutrition and training plan to match your schedule? Click here to get started with us at New Phila BArbell S&C