5 Simple Nutrition Habits To Take Your Game To The Next Level

Hi! My name is Grace Outwater. I'm currently studying Kinesiology at Penn State University, and I’ve learned a lot about how to fuel your body to improve your performance. These are some simple steps that helped me stay healthy and strong while training at my full potential.

Step 1: Whole Foods

I started focusing on a whole food diet, and it made a huge difference. This includes foods like eggs, red meat, sweet potatoes, vegetables, fruits, nuts, and whole grain carbs. Clean eating gave me more energy and helped me stay focused when it came time to compete.

Step 2: Protein

Protein is everything. I recommend eating about one gram of protein per pound of body weight. Some great protein sources are Greek yogurt, red meat, nuts, eggs, cheese, and quinoa. If you can’t meet your protein needs through food alone, protein supplements like bars and shakes can help.

Step 3: Meal Prep

Planning your meals in advance can make a huge difference. Make a grocery list for the week and prep your meals ahead of time—especially on Sundays. This way, you won’t be scrambling before practice or wondering what to make for dinner. A little prep sets your week up for success.

Step 4: Hydration and Sodium

Hydration is super important. You should be drinking water constantly throughout the day—especially when you're active. One thing I learned this past year is how essential sodium is. While too much sodium isn’t great, athletes who sweat a lot need more of it. On game days, snacks like popcorn, pretzels with hummus, chickpeas, and cottage cheese can help replenish sodium. You can also use sodium supplements like LMNT packets.

Step 5: Carbs Are Your Friend

Carbohydrates are our main source of energy. They fuel our workouts and help us store energy for later. Before a big game, it’s common to “carb-load” to ensure your body is fully fueled. Carbs also help preserve muscle by preventing your body from breaking it down for energy. So don’t fear carbs embrace them!