There is a saying that goes  “You are what you eat,” and for many athletes at WHS, it rings true. An athlete’s diet plays crucial roles in relation to performance, recovery, and overall well-being. From the high physical demand of in-season games or practices, to the much needed periods of rest and preparation, WHS athletes plan their meals around what is best for them to optimize their energy and perform to the best of their ability.  

   Athletes take an integrated approach to understanding the different nutritional ratios needed for each meal to fuel their performances in all seasons. 

   “During the season, I try my best to maintain a very balanced diet,” junior and varsity soccer player Anika Groff said. “A typical daily diet during the high school soccer season for me looks like a light breakfast, and a lunch that consists of whole grain carbohydrates, lean protein, and healthy fat about four hours before the game. If I find that I am still hungry right before the game, [I have] a very light snack.”

   Others seem to think similarly about their diets, while keeping in mind different meal times and the nutritional components of what they eat.

   “If I know I have a game later that day, I eat a protein-filled meal earlier in the day, and a short carbohydrate snack before the game because carbs are what you are going to be burning during the match,” said sophomore and varsity volleyball player Riley Huml. “Along with lots of water; it’s good for you and helps with cramps.”

   Many students have specific foods or food groups that they prioritize to fuel their athletic performance.

   “Carbs and protein are great if you have them enough in advance, but they metabolize slowly, so if I feel low on energy during a practice I have something sugary like fruit gummies or Liquid I.V.,” senior and varsity rower Zachary Kano said. 

   For some, their first meal is the most important to ensuring they are ready for all of the demands of a full day. 

   “I think breakfast is an overlooked meal, but I have found that, for me, it is a good start to my day and provides me with a good amount of energy for my packed schedule,” freshman and varsity soccer player Izzy Wheler said. “[It] gives me what I need to make it through a day of school and a soccer practice after.”

   Most athletes also adjust their diets to different seasons depending on whether it is pre-season, in-season, or even the off-season. 

   “As a runner, every season is in-season, but during the summer I tend to eat a little bit more because I run more miles during the summer,” said freshman and runner Aarav Mehta. “I also tend to eat more heavily during the cross country season, as I am running longer distances at a time and burning more calories.”

   Aside from planning around the different seasons, the volume of food they eat at different times is also important. 

   “Lunch time would be when I have my protein for the day, so I can digest before the game and give myself some energy,” Huml said. “Then if I need a little snack closer to game time if my energy from my lunch is almost gone, I just have a mini snack of popcorn or granola balls. Just something small that has some type of carb, so it won’t feel heavy and I can burn it during the match, but I am still giving myself some energy.”

   Some athletes are not as strict about their diets and only have very specific eating habits before games or meets that work to fuel them just as well. 

   “I always eat pasta and garlic bread before meets, especially my big [meets], or pizza, really any carbs, which helps to save energy throughout the whole race,” said Mehta. 

   It can be more difficult for athletes who follow specific dietary restrictions to meet different nutritional demands, but many try to find supplementary meals that make up for the restraints. 

   “I’m vegetarian, which makes it a lot harder for me to get protein, but I eat a lot of fake meat because of the protein it supplies, like fake chicken nuggets,” Wheler said. “I also like to eat a lot of eggs and omelets for dinner. [Being a vegetarian] can also limit the school lunch options, so I like to pack my own nutritious lunches.”

   While some athletes may not be as focused on nutrition as a key aspect of their training for sports, those that are, understand the many ways that it can play a crucial role in their success.

   “Nutrition is overlooked a lot, and it is important to understand what will make you perform optimally. Just because you aren’t hungry doesn’t necessarily mean you don’t need food,” said Kano. “After any race, nobody is hungry but it is very important to get something in your system because of how taxing performing in any sport is.”