The Athlete's Edge

As we move into March, it is the perfect time to focus on an important part of athletic performance that is often overlooked: NUTRITION

Every workout, practice, and competition places physical and mental demands on your body. The way you fuel your body throughout the day directly affects your energy, endurance, recovery, focus, and even your mood.

Many athletes spend hours training to improve their performance, but one of the most powerful ways to support your body is through the choices you make at the table.

The food you eat acts as fuel for your muscles and brain. Proper nutrition can help you sustain energy during long practices, recover faster after competition, and perform at your best when it matters most.

This month, we will explore how fueling your body the right way can support your overall wellness and athletic success.

Take a moment to think about your own habits and ask yourself:

Are you fueling your body in a way that supports your performance?

Great athletes understand that success is not just built in the weight room or on the field. It is also built through the daily habits that support a strong, healthy body.

Whether you are wrapping up your season or preparing for the next one, your body needs the right fuel to perform at its best. What you eat each day plays a major role in how you train, compete, recover, and stay mentally focused.

Athletes ask their bodies to do a lot. The right nutrition helps ensure your body has the strength and energy to meet those demands.

Here are a few key ways nutrition supports athletic performance.

• Energy for Performance: Your body relies on carbohydrates for energy during training and competition. Foods like whole grains, fruits, and vegetables provide the sustained fuel your muscles need to keep moving during long practices, workouts, and games.

• Muscle Recovery and Strength: After intense physical activity, your muscles need time and nutrients to repair and rebuild. Protein rich foods such as lean meats, eggs, beans, and legumes help support muscle recovery and strength development.

• Hydration and Endurance: Water plays a critical role in athletic performance. Proper hydration helps regulate body temperature, maintain focus, and prevent fatigue or muscle cramps during physical activity. Even mild dehydration can affect endurance and reaction time.

• Mental Focus and Mood: Nutrition also plays an important role in mental wellness. Foods rich in Omega-3 fatty acids, such as salmon and walnuts, along with antioxidant rich foods like berries and leafy greens, may help support brain health, reduce stress, and improve mood.

Fueling your body with the right nutrients can help you train harder, recover faster, and stay mentally sharp both on and off the field.

Skipping breakfast can reduce athletic performance by up to 30 percent.
Your body and brain need fuel in the morning to perform at their best during school, practice, and competition.

Even mild dehydration can affect performance.
Losing just 2 percent of your body weight in fluids can lead to fatigue, slower reaction time, and decreased endurance.

Your muscles begin repairing within 30 minutes after intense exercise.
Eating a balanced snack with protein and carbohydrates after practice can help support faster recovery.

Carbohydrates are your body’s primary source of energy during athletic activity.
Foods like whole grains, fruits, and vegetables help provide the energy needed for practices, games, and workouts.

Nutrition affects mental performance too.
Balanced meals and proper hydration help improve focus, concentration, and decision making during competition.

Locker Room Truth
Energy drinks are not fuel.

Locker Room Truth
Skipping meals hurts performance.

Locker Room Truth
Hydration starts before practice.

Here are some easy ways to incorporate better nutrition into your routine:

• Pre-Competition Meals: Focus on carbohydrates and lean protein 2–3 hours before competition or practice. A whole grain sandwich with turkey and veggies, or a banana with peanut butter are great choices.
• Post-Competition Recovery: Within 30 minutes after exercise, refuel with a mix of protein and carbs to kick-start muscle repair. A protein shake with a piece of fruit is a quick, healthy option.
• Snack Wisely: Replace sugary snacks with energy-boosting options like nuts, trail mix, yogurt, or fresh fruit.

Your monthly guide to NCAA rules, eligibility, and college readiness for student-athletes

Your monthly guide to NCAA rules, eligibility, and college readiness for student-athletes

Building Your Path to the Next Level

As a new school year begins, it is the perfect time for student-athletes to start planning their path toward college athletics. Understanding NCAA eligibility early ensures that every class, grade, and decision moves you closer to your goals. Student-athletes in 8th grade and above can now create their own NCAA Eligibility Center account to begin tracking progress.

Parents, please take time to talk with your student about the importance of staying focused, maintaining academic balance, and setting long-term goals—because every season counts when preparing for the next level.To help guide you, we are sharing:

• A recorded NCAA Eligibility Webinar and PDF presentation slides with step-by-step guidance.

🎥 Watch the Webinar: NCAA Initial Eligibility Webinar
📄 Download the Slides: NCAA Eligibility Presentation (PDF)

Create Your NCAA Account Early

Students should register at eligibilitycenter.org before high school or early in ninth grade to stay on track.

• Division I and II athletes must create a Certification Account.

• Division III athletes may use a Free Profile Page.

• Each high school has an official list of NCAA-approved core courses. Check your school’s list at NCAA Core Courses and ensure your schedule includes these classes.
  

• Division I: Must complete 16 core courses, earn at least a 2.3 GPA, and meet the 10/7 rule (10 core courses, including 7 in English, math, or science, before senior year).

• Division II: Must complete 16 core courses with at least a 2.2 GPA.

• Division III: Eligibility is set by the individual college.

• Graduate with your class to ensure all courses count toward NCAA eligibility. Late coursework may not be accepted for Division I certification.

• NCAA certification looks at more than performance, it requires consistency, integrity, and preparation both in the classroom and in competition.

• Use this school year to plan together. Talk about potential college choices, explore the NCAA School Search Map, and keep documentation organized (transcripts, test scores, coach contacts, etc.).

• 📘 Division I Academic Requirements Flyer

• 📗 Division II Academic Requirements Flyer

• 📙 Division III Amateurism Flyer

• 🧭 NCAA Initial-Eligibility Standards

• 🏫 NCAA School Map

• 💻 NCAA Eligibility Center

March is an exciting time for many student athletes who are navigating the recruiting process. It can also bring moments of uncertainty and pressure. Remember that your value is not defined by offers, rankings, or social media posts. College coaches are looking for athletes who demonstrate character, discipline, and coachability just as much as athletic ability.

Here are a few ways to stay focused and prepared during recruiting season.

Update Your Highlight Film
Make sure your highlight video is current and showcases your best and most recent performance.

Stay on Top of Academics
Grades matter. Many opportunities depend on your academic standing, so continue prioritizing your schoolwork.

Communicate with Coaches
Send short check in emails to college coaches to update them on your progress, upcoming games, or achievements.

Train with Purpose
Continue developing your skills, strength, and conditioning so you are ready for any opportunities that arise.

Use Your Support System
Talk with your coaches, mentors, and family members. They can help guide you through the recruiting process.

Strengthen Your Mental Game
Recruiting can be stressful. Stay focused on your goals and remember that patience and persistence are part of the journey.

A clear and rested mind helps you think confidently about your future. Stay organized, stay prepared, and stay recruit ready.

Believe in your abilities and keep putting in the work.

The recruiting process can feel overwhelming, especially when it seems like everyone is posting offers and commitments online. Remember that social media does not always tell the full story. Stay focused on your own journey.

Here are a few important facts every student athlete should know.

Only about 7% of high school athletes go on to play sports in college.
That means every opportunity is earned through hard work, discipline, and persistence.

Academics matter more than many athletes realize.
Strong grades and test scores can open doors to scholarships and opportunities that athletics alone may not provide.

Character matters to college coaches.
Coaches are not only recruiting talent. They are also looking for athletes who demonstrate leadership, work ethic, coachability, and a positive attitude.

Your recruiting journey will look different from others.
Some athletes commit early. Others find the right opportunity later in the process. Stay patient and trust the timing of your journey.

Remember, the goal is not just to receive an offer. The goal is to find the right fit for your future academically, athletically, and personally.

Stay focused, stay prepared, and keep believing in your abilities.

One of the biggest mistakes student athletes make is skipping meals, especially breakfast or lunch during a busy school day.

Your body needs consistent fuel to perform at its best.

When you skip meals, you may notice:

• Lower energy during practice
• Slower reaction time
• Difficulty focusing in class
• Increased fatigue during games

Try to fuel your body throughout the day with balanced meals that include carbohydrates for energy, protein for muscle support, and plenty of water for hydration.

You cannot expect your body to perform at a high level if you are running on empty.

Fuel your body so it can fuel your performance.