GREEN BAY – IN Beyond the result We talked about many issues affecting newborn athletes such as injuries, injury prevention, costs, supplements, and more.
One thing that keeps every athlete in peak shape: nutrition. But what does an athlete need to properly feed their body?
“The two hours a day you spend in the gym are great, but what do you do the other 22 hours? Nutrition plays a huge role in that,” said Alec Ingold, former Bay Port player and Miami Dolphins linebacker.
Coaches of every sport say that nutrition is key for athletes.
“I think it’s really important to keep them healthy and at the weight they want to play at so they can be physically fit and fast so they can recover from practices and injuries,” said Neenah football head coach Steve Jung.
Alex Del Vecchio, powerlifting coach at Oshkosh North, says he can tell when athletes aren’t getting the proper nutrients.
“You can’t come in every morning with a box of doughnuts and expect to feel good,” he said. “Some of these things will get you down.”
As the father of four footballers, Jung makes sure his children receive the right nutrients.
“We eat a lot of beef, a lot of steaks and a lot of burgers, but mostly, if we eat chicken, it’s with pasta,” he said. “We eat a lot of fruit and vegetables.”
Jung’s son Luke, who will soon retire, says a robust lifestyle benefits him on the pitch.
“It helped me gain weight, get bigger and more fit,” the Neenah athlete said.
To find out how critical an athlete’s diet is, NBC 26 spoke with Lindsay Fencl, a sports dietitian.
“The very high training loads they undergo, strength training and exercise, are key to preventing injuries, preventing hormonal imbalances and allowing them to continue to develop,” Fencl said.
He says the biggest thing that parents and athletes don’t realize is how much protein they need. They should be getting about 0.6 to 0.8 grams per body weight.
“It’s actually hard to focus on getting enough protein throughout the day,” Fencl said. “For athletes, especially high school and middle school athletes, if they’re really focused, they forget to eat. So make sure they have easy snacks and eat something right after their workout to kick-start muscle recovery, and have an extra snack in their lunchbox.”
He says that every athlete must follow the 4-ingredient rule: protein, carbohydrates, fats, and then fruit or vegetables. He says that carbohydrates are underrated.
“Foods high in fiber and whole grains are very important, as well as starchy vegetables like peas, corn, and the like,” said the sports dietitian.
People prefer to avoid fatty foods, but some fats work great in an athlete’s diet.
“Healthy fats are very anti-inflammatory, which is really important for recovery and injury prevention,” Fencl said. “Healthy fats are another thing that’s really easy to not include in your meal, like avocados or nuts, so it’s really easy to forget about them.”
According to Fencl and coaches, stay away from social media trends. Athletes need more than just chicken, rice, and broccoli.
“I always tell people to eat a variety of foods,” Fencl said. “Try to include red meat, fatty fish, white fish, Greek yogurt, cottage cheese, eggs, everything. Try to include a variety of grains, fruits, starchy vegetables for carbohydrates.”
Finally, Fencl says that if you’re a parent, don’t worry if your athlete is eating too much or taking in too many calories.
“Sometimes they need 3,500 to 4,000 calories a day — a little athlete. Because they literally train in the morning, go to the gym during the day, and then work out in the evening. It’s crazy how much food they need,” she said.
