How to Train Through a “Tweak” in CrossFit | EP. 222
Every CrossFit athlete faces the challenge of distinguishing between a minor “tweak” and a full-blown injury. In this episode, TTT Coaches Mia&nb...
As a parent of a student athlete, you play a key role in supporting habits that impact not just performance on the field, but also your child’s overall well-being. Nutrition and daily routines influence how student athletes feel, think, and recover throughout the day. Whether they’re preparing for a tough practice, getting ready for a big game, or studying for an important exam, fueling their bodies properly and prioritizing habits like quality sleep and stress management can make a significant difference. The daily choices your child makes directly affect their strength, focus, and resilience both in their sport and in the classroom. We understand how important their sport is to them and that improving performance is a top priority, so we’ll start by covering how to approach nutrition around practices and games. But long-term success isn’t just built on what happens during competition, it’s shaped by the routines and habits that fill the rest of their day. We’ll also take a broader look at lifestyle strategies that support both performance and recovery.
Our bodies rely heavily on carbohydrates as its main source of fuel. Eating carbs before practice or a game gives your kids the quick energy their bodies need during intense physical activity. Insufficient fueling before training or a tough practice or game could lead to a breakdown of muscle mass in order to provide enough energy for physical activity, which is something we definitely want to avoid when trying to build strength and endurance. We recommend having a carb-focused snack about 60 to 90 minutes before a session. Some simple and effective pre-workout snacks include
These are light enough to digest easily and also provide some ready-to-use fuel.
Once their session is over, the focus should shift to recovery. Their bodies are in repair mode after training and muscles are rebuilding and energy stores need to be replenished. Plus their nervous systems need to get out of that ‘fight or flight’ mode. One of the best ways to support that process is by eating a combination of carbohydrates and protein within about 60 minutes of finishing activity. This doesn’t have to be a full meal. It’s very dependent on how they individually feel after practice or game and how intense the session was. A quick snack can do the trick to eat on the car ride home. A short list ordered from easiest to digest to something more substantial includes
These combinations help replenish energy and kickstart the muscle repair process, which means they’ll be ready to train hard again tomorrow.
As adults, you know the way you start your day matters. Having a consistent breakfast routine not only fuels the morning but also helps regulate energy and mood throughout the day. As kids, they are probably most concerned with sleeping in rather than morning fuel, but there are some strategies we can work on to find some middle ground. Plus we know morning appetites can vary, and the thought of eating something immediately upon waking may not be the most appealing thing for some people. When it comes to breakfast, something is better than nothing, and aiming to eat something within the first hour or two of waking up will be a good start to the day. That might mean having easy to-go breakfast options to bring with them on the bus or in the carpool line. Our recommendation for breakfast includes a mix of carbohydrates for energy and protein to support muscle maintenance and to keep them feeling full. Some balanced breakfast ideas include
These meals are easy to prepare, portable if needed, and provide a great foundation for your day.
Being away from home in class all day and then heading to practice means it’s important to keep fueling consistently. Carb- and protein-focused snacks help keep their energy stable and prevent the afternoon crash that can make practices feel even more exhausting. Smart snack options during the school day include pretzels, baby food pouches (we love baby food pouches!), protein bars, and granola bars. Think of things that are already in “serving size” form or easy to put into small baggies, transportable, and won’t really leave a mess behind.
Lunch is probably the hardest meal to tackle, so we’ll preface this section with: if they are being mindful of breakfast, bringing a few snack options with them throughout the day, and have implemented pre- and post-workout fueling, lunch may be one of those things you shift down the priority list. We know cafeteria options can vary plus they may just want to eat what their friends are eating or things they typically don’t eat at home (hello, gigantic chocolate chip cookies). If the battle is not worth it just yet, then that’s ok!
If they’re open to a few suggestions for lunch, we want them to build their meal around protein if possible. Ideally also pair it with fruits and vegetables to get essential vitamins and minerals your body needs to stay healthy and energized, but that may be one step too far! We’d also like them to have some form of starchy carbohydrates at lunch too. When we talk about carbs for performance, your best bet is starchy carbs like bread, rice, pasta, and potatoes because they pack a lot of energy into a small serving. Carbs from fruits and vegetables, on the other hand, are more focused on providing the micronutrients your body needs to function properly.
Hydration is one of the most overlooked performance tools. Even a small amount of dehydration, as little as 2% of your body weight, can negatively affect your energy, focus, and physical output. That’s why it’s important to stay on top of water intake every single day, not just on game days. A good starting point is to drink half body weight in ounces of water each day. For example, if you weigh 150 pounds, aim for 75 ounces of water daily. It’s best to start early: by noon, try to have at least 25 to 40 ounces down. About an hour before practice, drink a bit more (aim for another 20 ounces or so), and then for every hour they spend training, tack on an additional 12 to 16 ounces. Carrying a reusable water bottle throughout the day is a simple but powerful strategy as it makes it easier to track their intake and reminds them to sip regularly.
If there’s one habit that consistently separates good athletes from great ones, it’s sleep. Adequate sleep improves everything from reaction time and focus to endurance and emotional resilience. During sleep, your body repairs tissue, balances hormones, and resets mentally for the next day. Athletes should aim for 8 to 9 hours of sleep per night. Because it often takes time to fall asleep and stay asleep, this usually means spending 9 to 10 hours in bed. Ways to improve sleep quality include sticking to a consistent bedtime and wake-up time and creating a sleep environment that’s dark, cool, and quiet. Ideally, phones, tvs, video games are out of their rooms. Build the habit of getting into bed and trying to sleep instead of scrolling through channels or apps. Sleep is one of those things that’s easy to shift down the priority list but really, it should be a core part of their training plan.
Recovery isn’t just about what you eat or how long you sleep. One of the most important tools for recovery is stress management. Stress can affect your body’s ability to recover, increase the risk of injury, and lead to burnout if left unmanaged. Student athletes can be under a massive amount of stress in day, like pressure to perform in a game or on an exam. Finding ways to minimize and manage that stress is essential. Our top recommendations to de-stress include setting aside quiet time if that helps them recharge, taking breaks from screens because they most likely are looking at them constantly throughout the day and most importantly, doing something they enjoy outside of their sport. Reading, listening to music, or spending time with friends gives them other things to focus on besides school and sport performance. Planning ahead for school assignments and tests is another great way to reduce pressure and avoid last-minute panic that can interfere with both performance and recovery. Above all, remember that their mental health and downtime are just as important as physical training. The goal is to build habits that support both because they can’t perform at their best if they’re constantly running on empty.
Being a student athlete requires more than just showing up to practice and giving it your all during games. It’s about building daily habits that support performance, recovery, and overall well-being. From what to eat and drink, to how much sleep is necessary, to how to manage stress — each of these factors plays a critical role in how your kids feel and perform every day. By taking the time to help them fuel their bodies with the right foods, stay hydrated, prioritize rest, and care for their mental health, you’ll not only boost their performance, you’ll also help them build a strong foundation that supports long-term growth as both an athlete and a person.
