Performance Tips

How can I maintain my energy levels throughout a long day of school and practice?

Posted on December 14, 2023

In the high-paced life of a student-athlete, there’s more to juggling academics and athletics than just mastering time management. It's about sustaining energy from the first morning bell to the last whistle at practice. How can you power through math equations, history essays, and then still have the vigor for sprints or squats? Delving into nutrition, we'll uncover the strategies that ensure you're not just enduring your day, but truly thriving in it.

1. Starting Strong: The Breakfast Boost

The Science: Breakfast is known to improve cognitive performance, especially in tasks requiring memory and attention1. Breakfast also ensures that you are fully fueled to start your day.

The Strategy: Incorporate a mix of proteins and wholesome carbohydrates. A breakfast burrito with scrambled eggs, black beans, and whole grain tortillas can keep energy stable and kickstart your day.

2. Midday Maintenance: Smart Lunch Choices

The Science: A meal too high in added sugars can cause energy highs and lows during the day that make it hard to consistently be at your best.

The Strategy: Focus on lean proteins like sliced sirloin steak paired with wholesome carbs like quinoa or brown rice. Add veggies for fiber and vitamins/minerals.

3. Pre-Practice Punch: Timely Snacking

The Science: Consuming a balanced snack before exercise can optimize performance and maintain glycogen stores2.

The Strategy: About 30 minutes before practice, snack on a banana with a spoonful of almond butter or a whole grain toast with avocado.

4. Recovery and Restoration: Post-Practice Meals

The Science: Post-exercise nutrition can significantly affect muscle recovery and refilling your muscle energy stores3.

The Strategy: Within90 minutes post-practice, have a meal rich in proteins and carbs. Grilled fish, sweet potatoes, and steamed broccoli can be a great choice.

5. Hydration: The Silent Hero

The Science: Even mild dehydration can impact physical performance and cognitive abilities5.

The Strategy: Keep a water bottle handy throughout the day. If you're sweating a lot during practice, consider a sports drink to replenish minerals/electrolytes that you lose via your sweat.

Remember, as an athlete, your energy demands are high. Meeting them requires not just the right foods, but also the right timing. With smart choices, not only can you power through your day, but you can set the stage for athletic and academic excellence.


  1. The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review
  2. Nutrition and Athletic Performance
  3. Post-exercise glycogen recovery and exercise performance
  4. Dehydration and its effects on performance