Earlier this month, the Athletic Advisory Council (AAC) hosted a special event focused on fueling our athletes for success — both on and off the field.
We were grateful to welcome CNY Orthopedic's Journe, who spoke with our student-athletes about the powerful connection between nutrition, hydration, performance, and recovery. The session gave athletes the chance to ask questions and learn practical ways to take better care of their bodies during the season.
Here are a few key takeaways from the Q&A with our athletes:
Fuel Matters
• High school athletes may need roughly 2,800–3,900 calories per day, depending on activity level.
• Protein should make up 10–30% of daily calories, with about 46–52 grams per day recommended for teen athletes.
• Carbohydrates are not the enemy — they are essential for maintaining energy and performance.
Game Day Nutrition
• Before competition: focus on easy-to-digest carbs with moderate protein (think rice, grilled chicken, vegetables).
• During competition: starchy snacks like bagels, graham crackers, or fruit can help maintain stamina.
• After practice or games: meals high in protein and carbohydrates help restore energy and support muscle recovery.
Hydration is Key
• Athletes should aim to drink about half their body weight (in ounces) of water each day.
• During sports, alternating water and a sports drink with electrolytes can help replace what’s lost through sweat.
• Dark urine or thirst can be early signs of dehydration.
Supplements & Energy Drinks
• Protein goals are best met through whole foods rather than powders for adolescent athletes.
• Supplements like creatine or pre-workout should only be used after consulting a physician or nutritionist.
There are no shortcuts — strong performance comes from proper nutrition, rest, and training.
Recovery Matters
• Athletes should aim for 7–9 hours of sleep per night.
• Foods with protein, fruits, and vegetables support recovery.
• Fun fact: Chocolate milk can actually help recovery thanks to its carb-to-protein balance!
Thank you to CNY Orthopedics and Journe for helping educate and empower our athletes. Learning how to properly fuel, hydrate, and recover is a huge part of building healthy, successful athletes for the future.