Nutrition Game Plan: Team Sports

Nutrition Game Plan: Team Sports

Nutrition Game Plan: Team Sports

Athletes who participate in team sports such as soccer, field hockey, basketball, volleyball, lacrosse, and football regularly use a combination of low and high-intensity effort over the course of the activity. Tennis players would also be included in this group. A combination of strength and endurance is required, these athletes need to fuel accordingly.

Nutrition Plan for Endurance Athletes

Nutritional Needs of Athletes Participating in Team Sports

In addition to specific calorie needs, approximate daily nutrient needs of weight-focused athletes are as follows:

  • Carbohydrate: 5 to 8 grams per kilogram of body weight 
  • Protein: 1.4-1.7 grams per kilogram of body weight 
  • Fat: 20-35% of total calories 

Eating for Performance

Athletes who participate in team sports need to pay special attention to the way they eat throughout the year. During the preseason, extra calories and fluids are necessary to support additional or extended workout sessions. In season, strength and endurance need to be properly maintained. During the off-season, the diet may also need to be modified to avoid unintended weight gain if the activity will be significantly diminished.

Strategies For Game Day

Athletes should follow these tips for game day success.

  • Eat a meal 3 to 4 hours before activity
  • Stay hydrated (Refer to section 7 for more details)
  • Come prepared – have snacks, water, and sports drinks packed
  • Do not try new foods or beverages on game day to avoid the risk of stomach upset

The NESTA Sports Nutrition Specialist course is designed for personal fitness trainers, strength coaches and nutrition experts who want to learn cutting-edge techniques for increasing sports performance, reducing recovery time, and enhancing the overall well-being of your clients and athletes.

Learn more in the Fitness Nutrition Coach program, and the Sports Nutrition Specialist program.