Summer can be one of the busiest times of the year for athletes. Between practices, strength and conditioning sessions, camps, tournaments, and weekend competitions, many athletes spend hours each day training and competing. While the workouts often get the most attention, proper nutrition plays an equally important role in supporting performance, recovery, and overall health.

One of the most common mistakes athletes make is simply not eating enough. As training volume increases, so do calorie needs. Calories provide the fuel needed for practices, workouts, competitions, recovery, and the body’s ability to adapt to training over time. Nutrition should also be viewed as more than just three meals a day. Fueling before activity helps prepare the body for performance, longer sessions may benefit from additional nutrition during exercise, and eating afterward helps replenish energy stores and support recovery for the next workout or competition.

“Many people focus on the exercise itself but forget that fueling is part of the training, too,” said Olivia Thiede, RD. “What you eat—and whether you’re eating enough—plays an important role in how you feel, recover, and perform. As your activity level increases, your nutrition needs increase, too. Meeting your energy needs helps support recovery, training adaptations, and performance, while consistently underfueling can make it harder to reach your goals.”

Carbohydrates are the body’s preferred source of fuel for high-intensity activities such as sprinting, jumping, conditioning, and strength training. Easily digested foods like fruit, sourdough bread, rice, potatoes, oatmeal, pretzels, maple syrup, and honey can help athletes meet their energy needs without feeling overly full. During tournaments, multiple-game days, or extended practices, sports drinks and other carbohydrate-containing beverages can also provide a convenient source of fuel.

Busy schedules can make it difficult to eat enough throughout the day, making convenient snacks an important part of an athlete’s nutrition plan.

“Protein bars provide a convenient source of protein and sustained energy, making them a great option for athletes and active families,” said Darren Kinach, Center Store Sales Manager for Strack & Van Til. “At Strack & Van Til, we’re seeing strong interest in protein-forward snacks as customers look for nutritious, on-the-go options that fit their wellness goals. Popular products such as Built Bars, Barebells Protein Bars, IQBAR, and RXBAR offer a variety of protein-rich choices that help support recovery, energy, and active lifestyles. These products continue to resonate with shoppers looking for better-for-you snacks without sacrificing taste.”

While carbohydrates fuel performance, protein supports recovery. Quality protein sources such as lean meats, poultry, fish, eggs, Greek yogurt, cottage cheese, and milk provide the building blocks needed to repair and build muscle after training. Athletes who struggle to meet their protein needs through whole foods may also benefit from whey protein powders or ready-to-drink protein shakes. Recovery can be simple, too. Oberweis Chocolate Milk, available at Strack & Van Til, provides a convenient combination of carbohydrates and protein to help refuel after a tough workout.

Recovery extends beyond protein. One easy strategy is to eat the rainbow by including a variety of colorful fruits and vegetables throughout the week. Different colors provide different vitamins, minerals, antioxidants, and phytonutrients that support overall health and help the body recover from the physical demands of training. Foods like berries, cherries, watermelon, leafy greens, peppers, tomatoes, and oranges make excellent additions to meals and snacks.

Hydration is another essential part of performance. Even mild dehydration can affect energy, concentration, and physical performance. Athletes should drink fluids consistently throughout the day, especially during long practices, tournaments, or workouts in the summer heat. Beverages containing electrolytes can help replace nutrients lost through sweat, and products such as BodyArmor, Gatorade, and Propel, all available at Strack & Van Til, can be useful tools alongside water during extended activity.

Finally, don’t overlook healthy fats. Foods such as salmon, tuna, walnuts, almonds, avocados, and olive oil support heart health, joint health, hormone production, and overall recovery.

Successful fueling doesn’t come from one meal or one supplement. By consistently eating enough quality food, staying hydrated, and balancing carbohydrates for energy, protein for recovery, colorful produce for essential nutrients, and healthy fats for long-term health, athletes can put themselves in the best position to train hard, recover well, and perform at their best all summer long.

By Brandon Winter