3 Sports Nutrition Tips to Increase Energy Levels

Fueling your body like an athlete can be challenging, overwhelming, and confusing. It can be frustrating and confusing to know where to start to maximize your performance and energy levels on the field. But don’t worry, you are in the right place! I’m going to be sharing my most affective sports nutrition tips to increase energy levels.

As an athlete, it’s easy to feel overwhelmed by the plethora of sports nutrition resources available online. It is easy to get lost with the free (and misinformation) out there!

Though information is available, it is likely not appropriate for the athletic population. Athletes have different nutrition needs than the general population due to their high activity levels, recovery demands, and performance goals. As such, a lot of the information out there isn’t tailored specifically to you. It can be challenging to know what to search for and where to start.

I recommend starting with the basics. Establishing the foundation of your fueling plan comes first. Then you can make adjustments based on your individual needs and goals. And it works!

After working with me in my sports nutrition coaching program, the number one result athletes report is an almost immediate increase in energy. Which is amazing!!

It is so admirable that athletes take immediate action on what we discuss in our sports nutrition coaching sessions to see quick results. With sports nutritionist guidance, fueling your body is very simple. You can see immediate results with professional support. And I want to provide that support to you too! In this blog, I am sharing tips that helped over one thousand athletes in my sports nutrition coaching program increase energy levels and performance results on the field! 

Sports Nutrition Tips to Increase Energy Levels: What You Can Do Now

1. Eat 3-4 balanced meals a day. 

This sounds so basic, but I see so many athletes not making balanced plates with all of the nutrients they need. I recommend following the Performance Plate Method, which helps athletes learn to build a balanced plate that is free of restriction, calorie counting, and can be easily modified based on practice, games, and rest/travel days.

All your meals should contain:

  • Starchy carbohydrates (bread, rice, pasta, potatoes, oatmeal)
  • Protein (Greek yogurt, chicken, seafood, tofu)
  • Color (fruits and vegetables)
  • Healthy fats (avocado, olive oil, nuts/nut butter, coconut)

Exact portions will depend on the athlete, but starting with having all components at each meal is a great way to start!

Build 3 meals per day following this
Performance Plate guideline

2. Fill up 1/3 of your plate with fruits and vegetables (aka color)

Fruits and vegetables are super important for making sure you are getting your micronutrients, antioxidants, and fiber. They can be fresh OR frozen. It’s a common misconception that frozen produce is less nutritious, but that is not true! In fact, frozen produce is equally as nutritious as fresh produce, and can even have more nutrients since it is picked at peak ripeness and flash frozen to preserve the nutrients. 

Sports nutrition tips to increase energy: plate method

3. Drink at least three liters of water a day

I see a lot of athletes struggling with being adequately hydrated. Proper hydration is one of the easiest nutrition tips to increase energy levels on the field. I highly recommend carrying a reusable water bottle with you so that you are reminded to drink fluids throughout the day. Note that chugging water (which I see many do) is NOT optimal for hydration. Feel free to make your water interesting with sparkling water, adding flavor drops, or infusing it with fresh fruit!

Try these fueling goals this week and see the difference they make! Athletes that consistently follow these sports nutrition tips to increase energy also see improvments in strength, and digestion which ultimately lead to better performance and body composition. 

In the Performance Fueling Club (PFC) athletes learn how to create an easy and simple fueling plan that provides structure and confidence with fueling. We start off with education on the essential nutrients and you move into building your own fueling plan with the Performance Plate Method. If you are new on your fueling journey, PFC can help you become confident in your fueling and reach your goals. Join PFC to get started now.



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