Eating for Energy: Nutrition for Student Athletes and Their Parents
Mighty Oak Athletic Podcast S2:E17 - Eating for Energy
The First Law of Thermodynamics. How boring.
It’s not that Isaac Newton got it wrong—he was right. Energy is conserved in a system. This principle is often applied to weight loss: “calories in versus calories out.” It’s the foundation of the common mantra: Eat less, exercise more, and the fat will melt off.
If only it were that simple.
Newton’s law holds true for energy in a closed system, like a lab. But the human body is not a closed system; it’s complex, dynamic, and always changing. It’s not just about calories. It’s about how the body responds to different types of food. What we eat matters far more than just how much.
Here’s a simple example: Take 100 calories of gummy bears and 100 calories of carrots. Burn them in a lab, and they release the same amount of energy. But eat them, and the results inside your body couldn’t be more different.
Different Foods, Different Responses
When you eat gummy bears, your blood sugar spikes, leading to an insulin response. Insulin is a hormone that helps your body store fat. It also disrupts neurotransmitters in the brain, causing cravings and increasing hunger. In short, those 100 calories make you hungrier and more prone to storing fat.
Now compare that to 100 calories of carrots. Carrots keep blood sugar stable, prevent insulin spikes, and help you feel full for longer. Instead of promoting fat storage, carrots support fat burning, help control appetite, and fuel your body more efficiently.
For student athletes, the right fuel is crucial. What they eat directly impacts their energy levels, performance, recovery, and injury prevention. And for parents looking to improve their health, the same principle applies—focus on what you eat, not just how much.
Shift the Focus: Quality Over Quantity
Counting calories is tedious, time-consuming, and takes the joy out of eating. Instead, shift your focus to the quality of your food. Quality matters more than the number on the label. Here’s how:
• Eat clean proteins: Organic nuts and seeds, grass-fed or free-range animals, and wild-caught fish provide the building blocks for muscle repair and growth, essential for athletic performance.
• Prioritize vitamins and minerals: A colorful variety of organic fruits and vegetables gives your body the nutrients it needs to recover faster, boost immunity, and maintain peak performance.
• Add fiber: Whole potatoes, root vegetables, and legumes keep you feeling full and stabilize energy levels throughout the day—great for avoiding those mid-afternoon crashes.
For student athletes, this focus on quality will improve their sports performance, help prevent injury, and sustain their energy during training and games. For parents, this approach leads to fat loss, increased energy, and protection from chronic diseases, all while enjoying food again.
What’s the Key to Long-Term Success? Stop Counting and Start Eating Better
The body thrives on nutrient-dense, whole foods that provide not just energy but the essential building blocks for recovery, muscle repair, and long-term health. When you stop obsessing over numbers and start focusing on nutrition, you’ll see the results in performance, in the mirror, and in how you feel every day.
For student athletes, this means fueling their bodies with the right foods to keep them strong, fast, and injury-free. For their parents, it means improving health, longevity, and overall well-being.
Let’s stop counting calories. Let’s start fueling for performance and health with foods that nourish, strengthen, and energize. Whether on the field or at home, the key to success is in the quality of the fuel, not just the quantity.
