Back-to-School Fueling for Student Athletes

School is back in full swing — and if you’re a student athlete, that means long days of classes, running from one thing to the next, squeezing in practice, and still finding time for homework (and maybe even a social life).

I know the grind. Between early alarms, quick lunches, and late-night practices, it’s easy to forget about fueling your body the right way. But here’s the thing — nutrition is your secret weapon. The right foods, at the right times, can be the difference between dragging through practice and feeling unstoppable.

Why What You Eat Matters

When you’re active, your body needs more energy, more nutrients, and more hydration than the average student. Without enough fuel, you might feel:

• Tired halfway through practice

• Less focused in class

• Extra sore after workouts

• More likely to get sick or injured

But when you do fuel well? You recover faster, play harder, and feel better both on and off the field.

How to Fuel During a Busy School Day

1. Own Your Morning Fuel

Breakfast sets the tone for your day. Even if mornings are rushed, grab something with carbs for quick energy and protein to keep you going.

Try:

• Whole grain toast with peanut butter + banana

• Greek yogurt with berries + granola

• Overnight oats with milk, walnuts, and strawberries

2. Make Lunch Count

Lunch is your chance to recharge before the afternoon slump. Aim for: ½ fruits & veggies, ¼ lean protein, ¼ whole grains.

Some ideas:

• Turkey sandwich on whole grain bread + apple + baby carrots

• Chicken, brown rice, and roasted veggies in a thermos

• Pasta with marinara, grilled chicken, and a side salad

3. Pre-Workout Snacks = Your Jumpstart

If you’re heading to practice right after school, grab a quick snack 30–60 minutes before. Keep it simple and easy to digest so it fuels you — not weighs you down.

Go-to’s:

• Banana + string cheese

• Applesauce cup + handful of pretzels

• Granola bar (look for one with <10g added sugar)

• Half a peanut butter sandwich

• Crackers + turkey slices

4. Refuel Like a Pro

After practice or a game, your body’s ready to rebuild and restock. That means pairing carbs (to refill energy stores) with protein (to repair muscle).

My quick favorites:

• Chocolate milk + banana

• Greek yogurt + berries + drizzle of honey

• Turkey & cheese wrap + grapes

• Smoothie with milk, frozen fruit, and protein powder or Greek yogurt

• Cottage cheese + pineapple

5. Don’t Sleep on Hydration

Water isn’t just for practice — it’s for all day. Start the day with a big glass, sip between classes, and top off before and after practice. On hot or intense training days, add electrolytes for extra support.

Fueling your body is like charging your phone — you can’t expect a full performance if your battery’s low. Pack snacks, plan your meals, and drink water like it’s part of your training.

This school year, let your nutrition work with you, not against you. You’ll feel stronger in practice, sharper in class, and ready for whatever the season throws your way.

Lets do this! -Danielle Phillipps, RDN