March is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics to highlight the important role food and hydration play in helping young people grow, learn and stay active. For our active youth, what they eat and drink can directly affect energy levels, focus and recovery.
The Academy of Nutrition and Dietetics notes that building healthy eating habits early supports lifelong health and helps fuel active lifestyles. Yet many young people still fall short of daily nutrition recommendations, particularly when it comes to fruits, vegetables and consistent hydration. The good news is fueling well does not have to be complicated. Small, consistent habits can help our youth feel their best on and off the court.
Healthy nutrition is one of our four core areas that helps drive our work with youth and communities. Through NB3FIT and other initiatives, we incorporate nutrition education because we know fueling the whole child is more than physical health. Research shows that good nutrition supports mood, energy and healthy brain growth and development in children and adolescents. The foods young people eat today help shape how they learn, play and feel both in and out of any sport they play.
Here are a few NB3FIT tips to help youth stay energized and game ready.
Eat before you compete
NB3FIT athlete Jackie recommends eating a healthy snack 30 to 60 minutes before game time to help maintain energy on the court.
Try this quick option: Chocolate Banana Grahams. This simple snack provides carbohydrates for quick energy along with a small amount of healthy fat to help athletes stay fueled through play.
Build a balanced fuel plate
Coach Janee reminds families that the body needs the right mix of nutrients to perform well.
All bodies need:
Carbohydrates for energy
Protein for muscle growth and recovery
Healthy fats for long lasting fuel
Fruits and vegetables for essential vitamins and minerals
When these pieces work together, young athletes are better prepared for both practice and competition.
Water first, every day
Hydration is one of the easiest ways to support performance. Athletes should aim to drink water consistently throughout the day, not just at practice.
Chocolate milk or sports drinks can be enjoyed after a game, but water should come first. Do not forget the water bottle.
Small choices before, during and after activity can make a meaningful difference over time. During National Nutrition Month, we encourage families to try one new fueling habit and build from there.
