Mastering Macros, Timing FOR COMPETITIVE ATHLETES
Your body is your most important equipment. If you treat it like a Tier One machine, you must feed it Tier One fuel. Stop relying on myths—your nutrition is a science that directly supports muscle growth, resilience, and mental focus. Cutting corners on your plate guarantees plateaus on the field.
1. Macro Management: What Your Tier One Body Demands
Teenage athletes have significantly high energy needs, and every macronutrient serves a specific, non-negotiable role in performance:
Carb Charge (The Fuel): Carbohydrates are the primary fuel source for your muscles and brain. Cutting back leads to rapid fatigue and burnout. Prioritize complex carbohydrates (whole grains, brown rice, whole-wheat bread, oats) over simple sugars for sustained, long-term energy.
Protein Power (The Repair): Protein builds and repairs muscles. While resistance training is what stimulates muscle growth, adequate protein intake is essential for the repair process. Aim to include lean protein sources (fish, poultry, eggs, nuts) at every major meal.
Healthy Fats (The Regulator): Healthy fats are critical for hormone regulation and long-term energy storage. Focus on sources like avocados, nuts, and olive oil.
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2. Strategic Timing: The Pre- and Post-Workout Protocol
The timing of your fuel is as critical as the contents. Eating the right thing at the wrong time is an amateur mistake.
Pre-Game/Practice (3-4 Hours Out): Consume a meal high in complex carbohydrates and some protein, but low in fat. Fat takes longer to digest and can cause stomach upset and sluggishness. This fuels your sustained effort.
Pre-Game/Practice (Less than 3 Hours Out): Stick to a lighter, easily digestible snack with simple carbohydrates (fruit like a banana, crackers, or bread) for a quick energy boost.
The 30-Minute Recovery Window (The Non-Negotiable): This is where you pay back your energy debt. Consume a meal or shake containing a 3:1 or 4:1 ratio of carbohydrates to protein within 30–60 minutes after intense activity. This restores energy stores and immediately initiates muscle repair. Coaching Tip: A smoothie with Greek yogurt, fruit, and milk is often the perfect recovery fuel.
3. The Hydration and Micronutrient Audit
Ignoring essential minerals and fluids is a direct path to compromised performance and stress fractures.
Hydration is an Asset: Do not rely on thirst—thirst is a sign you are already dehydrated. Drink water before activity and every 15 to 20 minutes throughout. If training lasts longer than 60 minutes or involves intense heat, you need to replace lost electrolytes (sodium, potassium).
Bone Health (Calcium & Vitamin D): Calcium helps build strong bones, protecting against stress fractures. Track your intake of low-fat dairy and leafy greens. Iron is also vital as it carries oxygen to the muscles, directly impacting endurance.
Supplements Rule: Food should always be the priority. Protein supplements offer no advantage over protein from food. Avoid highly processed supplements or excessive sugar. Your Alta Pursuit journal should be used to audit your nutrition like you audit your reps.
Your body is your most important equipment. Treat it like a Tier One machine, and you will outlast and outperform your competition. There are no shortcuts on your plate.
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