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<h3>The Importance of Drinking Water</h3>We all know that humans need water to live. It is essential for many bodily functions that provide the body with energy: maintaining homeostasis, regulating body temperature, and supporting cellular respiration. Without water, the average human can only survive a few days. However, many people overlook just how much water they should be drinking daily, especially high school athletes. Hydration needs vary depending on factors such as age, environment, activity level, and overall health, making it especially critical for high school athletes to understand their unique requirements.The Impact of Dehydration on Performance Dehydration has been linked to a decline in athletic performance. A study published in Frontiers in Physiology (2021) found that dehydration significantly impairs endurance, strength, and cognitive function in athletes (PMC8625246). This is particularly concerning for high school athletes who often participate in intense training sessions and competitions. Even mild dehydration—defined as a body mass loss of 1-2% due to fluid deficits—can reduce aerobic performance and increase notable exertion/effort. When athletes ar dehydrated, their blood volume decreases, and, as a result, the oxygen delivery to muscles is reduced and&nbsp;they experience an overall decline in efficiency.Increased Risk of Injury and Muscle Damage Hydration plays a crucial role in preventing injuries. A Sports Medicine study (2021) found that dehydration leads to impaired neuromuscular control and an increased likelihood of musculoskeletal injuries in athletes (PMC8566643). Muscle fibers and tendons rely on water to maintain their structural integrity and function, as it helps keep the proteins and connective tissues within muscles hydrated and replenished. Proper hydration also supports the production of synovial fluid, which lubricates joints and reduces friction. When you're well-hydrated, your muscles can contract and relax more efficiently, maintaining their elasticity and reducing stiffness. On the other hand, dehydration leads to a decrease in intracellular and extracellular fluid, making muscle fibers more rigid and prone to microtears, strains, and cramps. Additionally, inadequate fluid intake can lead to a higher risk of heat-related illnesses such as heat cramps, heat exhaustion, and heat stroke—conditions that can be life-threatening if not properly managed.Hydration and Liver Health While dehydration is commonly associated with muscle cramps and fatigue, it also has systemic effects, including liver dysfunction. A study in the International Journal of Molecular Sciences (2021) highlights how dehydration can induce oxidative stress and inflammation in the liver, potentially leading to long-term damage (PMC8566439). Since the liver plays a key role in detoxifying the body and metabolizing nutrients essential for recovery, dehydration-induced liver stress can hinder an athlete’s ability to recover from training and maintain optimal health.Hydration and Cognitive Function Beyond its physical effects, dehydration has significant consequences on cognitive function, reaction time, and mental clarity. A study published in Nutrients (2017) found that even mild dehydration (1-2% body weight loss in fluids) can impair short-term memory, concentration, and decision-making skills in athletes (PMC5640004). In high school sports, where split-second decisions, coordination, and focus are crucial, even slight dehydration can put an athlete at a disadvantage.<ul><li>Reduced Cerebral Blood Flow: The brain is highly sensitive to fluid balance. When dehydration reduces blood volume, cerebral perfusion (blood flow to the brain) is decreased. Studies that have used functional MRI scans (fMRI) have shown that hypohydration (a state of dehydration) leads to decreased activity in regions associated with attention, memory, and executive function(D’Anci et al., 2009). With less blood flow, reaction times are slower, motor coordination is imparies, and mental fatigue is increased—all detrimental to athletic performance.</li><li>Electrolyte Imbalance and Neural Communication: Hydration is essential for maintaining electrolyte balance, particularly sodium, potassium, and chloride, which play a role in regulating neuronal signaling and synaptic transmission. When you are dehydrated, electrolyte imbalances alter the electrical activity of your neurons, leading to slower nerve conduction and impairments in focus, decision-making, and motor control. This is particularly dangerous in sports requiring rapid reflexes and precision, such as sprinting, basketball, or soccer.</li><li>Increased Cortisol and Perceived Stress: Dehydration elevates levels of cortisol, a stress hormone that negatively affects cognitive performance, emotional stability, and memory recall. In high school athletes, increased cortisol due to dehydration can contribute to poor mental resilience under pressure, making it harder to stay composed in competitive settings.</li><li>Neurotransmitter Disruption:&nbsp;<span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Dehydration alters neurotransmitter activity and affects cognitive performance, mood regulation, and mental endurance. It indicates that dehydration can lead to lower dopamine and serotonin availability, contributing to increased fatigue, reduced motivation, and impaired mental performance—all of which are critical for high school athletes. (Cian et al., 2019, PMC8566439). <span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Athletes experiencing dehydration often report feeling more fatigued, less motivated, and more irritable, which can decrease competitive drive and focus.</li><li>Blood-Brain Barrier Permeability and Neuroinflammation: Severe dehydration has been linked to increased permeability of the blood-brain barrier (BBB), allowing harmful substances and inflammatory markers to enter the brain more easily (Zhang et al., 2015). This can trigger neuroinflammation, which may contribute to brain fog, slowed cognition, and prolonged recovery times after physical exertion. <span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);"> Results from cognitive impariments: </li></ul><ul><li>Slower reaction times, leading to delayed responses in fast-paced sports.</li><li>Decreased focus and coordination, increasing the risk of errors and poor performance.</li><li>Poor memory recall and decision-making, affecting strategic gameplay and split-second choices.</li><li>Increased mental fatigue, making it harder to sustain performance over long training sessions or competitions.</li></ul>How Much Water Should High School Athletes Drink? There is no universal hydration guideline, everyone's bodies have different needs and what might work for one person may not work for the other. However general recommendations suggest that high school athletes should:<ol><li>Drink at least 2-3 liters (70-100 oz, 8-12 cups) of water throughout day with increased intake during strenuous exercise.</li><li>Follow the The American College of Sports Medicine guidelines, which reccomend consuming 16-20 ounces of water 2-3 hours before exercise, 8-10 ounces every 15-20 minutes during activity, and replace lost fluids post-exercise. Electrolyte-rich drinks may be beneficial for prolonged workouts, especially in hot conditions.</li><li>Consider adding electrolytes to water, or consuming eletrolyte drinks, especially for prolonged workouts, even more so in hot and humid conditions, when water loss is greater.</li></ol>References:Cian, Christophe, et al. “Influence of Variations in Body Hydration on Cognitive Function: Effects of Hyperhydration, Heat Stress, and Exercise-Induced Dehydration.” Frontiers in Physiology, vol. 10, 2019, p. 1046, <a href="https://doi.org/10.3389/fphys.2019.01046" data-mce-href="https://doi.org/10.3389/fphys.2019.01046">https://doi.org/10.3389/fphys.2019.01046</a>. Mecocci, Stefano, et al. “Cognitive Performance and Dehydration: A Systematic Review and Meta-Analysis.” Nutrients, vol. 13, no. 7, 2021, p. 2186, <a href="https://doi.org/10.3390/nu13072186" data-mce-href="https://doi.org/10.3390/nu13072186">https://doi.org/10.3390/nu13072186</a>. Pérez-González, Alba, et al. “Impact of Dehydration on Cognitive Performance: A Comprehensive Review.” Frontiers in Psychology, vol. 12, 2021, p. 704217, <a href="https://doi.org/10.3389/fpsyg.2021.704217" data-mce-href="https://doi.org/10.3389/fpsyg.2021.704217">https://doi.org/10.3389/fpsyg.2021.704217</a>. Zhang, Yufen, et al. “Effects of Hydration on Neurotransmitter Systems: Implications for Cognitive Function and Mental Performance.” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021, p. 85, <a href="https://doi.org/10.1186/s12970-021-00479-5" data-mce-href="https://doi.org/10.1186/s12970-021-00479-5">https://doi.org/10.1186/s12970-021-00479-5</a>. Lee, Elaine C., et al. "Biomarkers in Sports and Exercise: Tracking Health, Performance, and Recovery in Athletes." Journal of Strength and Conditioning Research, vol. 31, no. 10, 2017, pp. 2920–2937. <a href="https://doi.org/10.1519/JSC.0000000000002122" data-mce-href="https://doi.org/10.1519/JSC.0000000000002122">https://doi.org/10.1519/JSC.0000000000002122</a>.

The Role of Water in Muscle Function, Injury Prevention, and Cognitive Ability

<h3>The Relationship Between Stress and Food</h3>Stress is inevitable—whether from school, training, or the daily demands of life, it always finds a way into your life. However, what you might not realize is that the food you eat directly influences your ability to handle stress. My goal is to help you understand this connection and allow you to make informed dietary choices that will support your mental resilience rather than amplify stress responses.How Stress Affects Your Body: When under pressure, the body shifts into fight-or-flight mode, activating the sympathetic nervous system. This triggers the release of stress hormones, including:<ol><li>Cortisol: Increases blood sugar levels and inflammation, providing immediate energy but also contributing to long-term metabolic issues if chronically elevated.</li><li>Adrenaline: Enhances alertness and reaction time but can lead to energy crashes once its effects wear off.</li><li>Neurotransmitter Fluctuations: Affect mood, focus, and motivation, leading to anxiety, irritability, and fatigue. The way you fuel your body can either stabilize these responses or exacerbate stress. Some foods help regulate cortisol and neurotransmitter balance, while others contribute to inflammation, energy fluctuations, and cognitive impairment.</li></ol><h3>Foods &amp; Activities That Worsen Stress &amp; Mental Fatigue</h3>The foods you consume can either help regulate your stress levels or make them worse. Some foods support the balance of cortisol and neurotransmitters, while others can increase inflammation, energy fluctuations, and cognitive impairment. 1. Refined Sugars &amp; Processed Carbohydrates Examples: Soda, candy, white bread, fast food, pastriesWhen you consume refined sugars and highly processed carbs, your body experiences rapid blood glucose spikes. This sudden surge in glucose forces your pancreas to release a large amount of insulin to restore balance. The subsequent crash in blood sugar levels can leave you feeling tired, irritable, and more prone to stress. This rollercoaster of energy not only disrupts your mood but also increases the production of cortisol—a stress hormone that, when elevated chronically, can impair cognitive function and worsen anxiety.2. Excessive Caffeine &amp; Energy Drinks Examples: High-caffeine coffee, energy drinks, caffeinated sodas (Celsius, Alani, Monster, Coffee..)Caffeine in moderate amounts can be a stimulant; however, when consumed in excess, it leads to heightened levels of cortisol and adrenaline. These chemicals overstimulate your nervous system, which may temporarily increase alertness but also promote feelings of anxiety and jitteriness. Furthermore, high caffeine levels interfere with adenosine—a neurotransmitter responsible for sleep regulation—resulting in disrupted sleep patterns that compound stress and reduce overall mental clarity.3. Processed &amp; Fried Foods (High in Trans Fats) Examples: Fast food, chips, packaged snacks (Pringles, Chick-fil-a, caramel corn)Foods high in trans fats, omega-6 fatty acids and unhealthy processed oils provoke a state of chronic inflammation in the body. This inflammatory response affects not only your muscles and joints but also the gut—the body’s “second brain.” Since about 90% of serotonin (a key mood-regulating neurotransmitter) is produced in the gut, inflammation here can directly impair your mood and increase anxiety. Over time, the persistent inflammation from these foods can lead to a diminished stress threshold and greater susceptibility to fatigue.4. Skipping MealsRegularly skipping meals, whether due to a busy schedule or a misguided notion of “not feeling hungry,” deprives your body of the consistent energy it needs. When you skip meals, your body doesn't receive a fresh supply of glucose—the brain's primary fuel. Without regular food intake, blood sugar levels drop (a state known as hypoglycemia), which means the brain gets less energy to perform its functions. Since cognitive processes like concentration, memory, and decision-making rely on a steady energy source, a low blood sugar level can lead to decreased cognitive function and make it harder to focus. &nbsp;This not only makes it harder for your body to manage stress effectively but also increases cortisol production as your body attempts to compensate for low energy. In essence, neglecting to eat at regular intervals forces your body into a constant state of stress, contributing to mental fatigue and mood instability.<h3>&nbsp; Foods That Reduce Stress &amp; Boost Mental Resilience </h3>While some choices exacerbate stress, others provide the building blocks for a calmer, more resilient mind. These nutrient-dense foods work by stabilizing blood sugar, reducing inflammation, and supporting the production of mood-regulating neurotransmitters. 1. Complex Carbohydrates for Steady Energy Examples: Oats, quinoa, brown rice, whole grain bread, sweet potatoesComplex carbohydrates—found in oats, quinoa, brown rice, whole grain bread, and sweet potatoes—are digested slowly, which provides a gradual, steady release of glucose into the bloodstream. This controlled energy release helps maintain stable blood sugar levels and prevents the rapid spikes and drops that can trigger stress responses. In addition, a stable blood sugar level supports the synthesis of serotonin, a key neurotransmitter involved in mood stabilization and anxiety reduction. Essentially, these carbs create an energy environment that helps the body better manage stress.2. Healthy Fats to Support Brain Function Examples: Avocados, olive oil, nuts, seeds, salmon, dark chocolateHealthy fats—especially omega-3 fatty acids—play a pivotal role in reducing inflammation and supporting brain health.&nbsp;Omega-3s help modulate cortisol production and balance dopamine levels, both vital for regulating mood and motivation. By reducing chronic inflammation and supporting optimal brain function, these fats can accelerate recovery from stress. In short, including healthy fats in your diet enhances the brain’s resilience to stress.3. High-Quality Proteins &amp; Amino Acids Examples: Eggs, lean meats, Greek yogurt, beans, tofu, nutsHigh-quality proteins supply essential amino acids like tryptophan and tyrosine. These amino acids serve as precursors for serotonin and dopamine, neurotransmitters that are fundamental to mood regulation, sleep, and focus. A diet rich in complete proteins ensures that the body has the necessary components for tissue repair and muscle recovery, which supports sustained energy levels. This comprehensive amino acid profile helps counteract stress-induced fatigue and bolsters overall mental well-being.4. Magnesium-Rich Foods for Relaxation Examples: Dark leafy greens, bananas, nuts, seeds, dark chocolateMagnesium-rich foods—such as dark leafy greens, bananas, nuts, seeds, and dark chocolate—play a pivotal role in promoting relaxation and reducing stress. Magnesium helps modulate the body’s stress response by blocking the excessive release of cortisol, the primary stress hormone, and by supporting proper nerve and muscle function. This mineral contributes to a state of calm and aids in preventing the physical manifestations of stress. Ensuring an adequate intake of magnesium is crucial for lowering anxiety levels and maintaining a balanced, relaxed state. &nbsp; 5. Probiotics &amp; Gut-Healthy Foods Examples: Yogurt, kimchi, sauerkraut, kefir, misoA healthy stomach is crucial for overall well-being, as it plays a significant role in the production of serotonin. Probiotic-rich foods encourage a balanced gut microbiome, which can improve mood and enhance your body’s ability to manage stress. A well-nourished gut supports not only digestion but also the immune system and mental resilience. A balanced gut microbiome, an ecosystem of bacteria supported by probiotic-rich foods like yogurt, fermented vegetables, olives, etc. plays a crucial role in producing neurotransmitters such as serotonin, which are essential for mood regulation. These beneficial bacteria help maintain the integrity of the gut barrier, reducing systemic inflammation that can trigger stress responses. Additionally, the gut communicates with the brain via the vagus nerve, influencing the HPA axis and moderating the body's stress response. In essence, a healthy gut environment promotes a stable mood and enhances resilience to stress through these interconnected biological pathways.6. Staying Hydrated Examples: Water, herbal teas, coconut waterEven mild dehydration can threaten cognitive function and elevate cortisol levels.&nbsp; 75% of fhe brain is composed from water. Adequate hydration helps maintain blood volume and viscosity, ensuring that oxygen and nutrients are efficiently delivered to brain cells. When you're dehydrated, blood flow can decrease, leading to reduced oxygenation of brain tissue. This can impair cognitive processes such as concentration, memory, and decision-making. Dehydration is perceived by the body as a form of physiological stress. When the body perceives this stress, the hypothalamic-pituitary-adrenal (HPA) axis is activated, the body’s central stress response system. The system begins when the hypothalamus detects stress and secretes corticotropin-releasing hormone (CRH). This hormone then prompts the pituitary gland, located just beneath the hypothalamus, to release adrenocorticotropic hormone (ACTH). ACTH travels through the bloodstream to the adrenal glands—situated on top of the kidneys—signaling them to produce cortisol and other related hormones. Cortisol, often referred to as the "stress hormone," plays a crucial role in mobilizing energy, regulating metabolism, and modulating the immune response during stressful events. Elevated cortisol levelscan contribute to feelings of anxiety, fatigue, and even hinder cognitive and athletic performance over time. Research has shown that even mild dehydration (as little as a 2% loss in body weight due to water loss) can significantly impact cognitive function and increase cortisol levels. Consistent fluid intake is a simple yet powerful way to reduce the physical symptoms of stress, and, as a result of constantly being hydrated, you will be able to focus more in class, on the field<h3>&nbsp; Best Eating Habits to Manage Stress </h3>Incorporating smart dietary choices into your daily routine can have a transformative impact on your stress levels and overall mental resilience. Here are some actionable strategies:<ul><li>Balance Every Meal: At every meal make sure to include a mix of proteins, healthy fats, and complex carbohydrates to ensure a steady supply of energy throughout the day.</li><li>Eat Regularly: Avoid skipping meals by planning small, frequent snacks like granola, almonds, etc. that keep your blood sugar levels stable throughout the day. Make sure to eat breakfast, lunch, and &nbsp;dinner :)</li><li>Limit Unhealthy Options: Reduce the consumption of refined sugars, processed foods, and excessive caffeine. This will help to minimize inflammatory responses to stress and energy crashes.</li><li>Boost Omega-3 Intake: Incorporate fatty fish, walnuts, and flaxseeds to counteract inflammation and support brain health.</li><li>Prioritize Nutrient-Dense Foods: Gradually shift your diet to focus on whole, unprocessed foods that provide a full spectrum of vitamins, minerals, and antioxidants to support optimal body function. Take more time to look at the contents in the food you're eating and their nutrition values.</li><li>Stay Hydrated: Drink at least eight glasses of water daily to keep your brain and body functioning at their best. Hydration is important as an athlete, whether you're training or resting. By understanding how specific foods affect your body's stress responses, you can take control of your diet and, in turn, your overall mental well-being. Small, intentional changes in your eating habits can pave the way to reduced anxiety, enhanced cognitive function, and a more resilient, balanced life.</li></ul>Sources:<ol><li>National Institute of Mental Health (NIMH). “5 Things You Should Know About Stress.” National Institutes of Health, U.S. Department of Health and Human Services, <a href="https://www.nimh.nih.gov/health/publications/stress">https://www.nimh.nih.gov/health/publications/stress</a>.</li><li>Harvard Health Publishing. “Nutritional Psychiatry: Your Brain on Food.” Harvard Medical School, 9 Nov. 2021, <a href="https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626">https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626</a>.</li><li>American Psychological Association (APA). “Stress Effects on the Body.” American Psychological Association, <a href="https://www.apa.org/topics/stress/body">https://www.apa.org/topics/stress/body</a>.</li><li>Gomez-Pinilla, Fernando. “Brain Foods: The Effects of Nutrients on Brain Function.” Nature Reviews Neuroscience, vol. 9, no. 7, 2008, pp. 568–578. <a href="https://doi.org/10.1038/nrn2421">https://doi.org/10.1038/nrn2421</a>.</li><li>Miller, Gregory E., and Edith Chen. “Unfavorable Socioeconomic Conditions in Early Life Presage Expression of Pro-Inflammatory Phenotype in Adolescence.” Psychosomatic Medicine, vol. 69, no. 5, 2007, pp. 402–409. <a href="https://doi.org/10.1097/PSY.0b013e318068fcf9">https://doi.org/10.1097/PSY.0b013e318068fcf9</a>.</li><li>Gibson, Edward L. “Emotional Influences on Food Choice: Sensory, Physiological and Psychological Pathways.” Physiology &amp; Behavior, vol. 89, no. 1, 2006, pp. 53–61. <a href="https://doi.org/10.1016/j.physbeh.2006.01.024">https://doi.org/10.1016/j.physbeh.2006.01.024</a>.</li><li>Benton, David. “The Influence of Dietary Status on the Cognitive Performance of Children.” Molecular Nutrition &amp; Food Research, vol. 54, no. 4, 2010, pp. 457–470. <a href="https://doi.org/10.1002/mnfr.200900139">https://doi.org/10.1002/mnfr.200900139</a>.</li><li>Cleveland Clinic. “How Food Affects Your Mood.” Cleveland Clinic, 12 July 2022, <a href="https://health.clevelandclinic.org/how-food-affects-your-mood">https://health.clevelandclinic.org/how-food-affects-your-mood</a>. </li></ol>

The Relationship Between Stress and Food

red and black berries on brown wooden bowl

In their everyday lives, many high schoolers often dismiss what foods may not be the best for their health and tend to eat whatever makes them feel the best, or gives them short-term satisfaction. This may sound a bit harsh, especially for those who do make healthy choices, but in many cases, it is true. According to a study on lifestyle choices in high school athletes, titled: "The health-related determinants of eating pattern of high school athletes in Goiás, Brazil."&nbsp;The study on high school athletes in Goiás, Brazil, found that many young athletes engage in unhealthy eating patterns despite their involvement in sports. Key findings include:<ul><li>Skipping Breakfast: Over half (54.5%) of the athletes regularly skipped breakfast, a habit linked to using extreme weight-control methods such as vomiting or laxatives.</li><li>Low Fruit &amp; Vegetable Consumption: Only 8.9% of athletes consumed fruits and vegetables regularly, and this low intake was associated with the use of weight-loss pills.</li><li>High Sweet Consumption: About 30% of athletes regularly ate sweets, a behavior strongly linked to increased TV screen time and, more commonly, among female athletes.</li><li>Other Health Concerns: Many athletes reported feeling lonely, experiencing sleep disturbances, engaging in sedentary behavior, and being exposed to passive smoking. These results suggest that despite their active lifestyles, many young athletes struggle with poor nutrition choices, often influenced by weight concerns, media exposure, and lack of awareness.</li></ul>But what exactly are these unhealthy food choices that so many young people gravitate toward? More often than not, they fall into the category of ultra-processed foods—industrially manufactured products packed with additives, preservatives, artificial flavors, and excessive amounts of sugar, salt, and unhealthy fats. These foods are designed to be convenient, addictive, and hyper-palatable, making them easy to overconsume.For high schoolers, especially athletes, ultra-processed foods may seem like a quick and easy energy source. After all, grabbing a protein bar, a sugary sports drink, or a McDonald's hamburger meal between classes and practice feels efficient. However, despite their convenience, these foods provide little to no real nutritional value. Worse, they may actually be working against athletic performance and overall health._-_-_-_-_-_-_-_-_-_-__-_-_-_-_-_-_-_-_-_-__-_-_-_-_-_-_-_-_-_-__-_-_-_-_-_-_-_-_-_-__-_-_-_-_-<h2>Nutrient Deficiencies</h2>The persistent consumption of ultra-processed foods is linked to various risks, which can be categorized into short-term and long-term effects. I would like to start by discussing how ultra-processed foods can be linked to shorter term nutritent deficiencies when the athletes' diets are primarily based on UPFs. Ultra-processed foods are primarily composed of refined carbohydrates, processed oils, and artificial additives. They often lack essential nutrients critical for high school athletes, such as protein, fiber, vitamins, and minerals. While UPFs are sometimes fortified with synthetic vitamins, they do not provide the full spectrum of naturally occurring nutrients found in whole foods. Ultra Processed Foods&nbsp; Low Micronutrient Density → Deficiencies in Key Vitamins &amp; Minerals UPFs often contain refined sugars and low-fiber starches, which are quickly digested and absorbed, causing spikes and crashes in blood sugar levels. This leads to a gradual more unstable level of energy during training, which is vital for competition. The consumption of refined sugars and low-fiber starches in UPFs result, overall, in reduced endurance, mental fatigue, and slower recovery. These simple carbohydrates lack the complex carbohydrates and fiber found in whole foods like fruits, vegetables, and whole grains, which provide steady, sustained energy by slowing digestion and absorption. Whole foods also provide essential vitamins and minerals, such as magnesium and potassium, which are critical for muscle function and recovery. Deficiencies in these micronutrients can impair performance and delay recovery, as the body relies on them for muscle contraction, nerve function, and cellular repair processes. Inflammatory Fats &amp; Artificial Additives → Increased Injury Risk &amp; Slow Recovery Processed oils (such as soybean and palm oil) promote chronic inflammation, which can slow down recovery and increase injury risk. These fatty acids are classified in the omega-g category. In UPFs, the lack of omega-3 fatty acids (often found in whole foods like fish, nuts, and seeds) lead to increased muscle soreness and joint pain. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), regulate inflammation by influencing the production of signaling molecules called eicosanoids and specialized pro-resolving mediators (SPMs). Here is how this process works:<ol><li>Eicosanoid Pathway: Balancing Pro- and Anti-Inflammatory Signals Eicosanoids are hormone-like molecules derived from fatty acids that regulate inflammation. The key differences between omega-3 and omega-6 fatty acids are the type of eicosanoids they produce:</li></ol><ul><li style="list-style-type: none;" data-mce-style="list-style-type: none;"><ul><li>Omega-6 fatty acids (e.g., linoleic acid, arachidonic acid) → Pro-inflammatory eicosanoids<ul><li><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Omega-6s are converted into compounds like prostaglandins (PGE2) and leukotrienes (LTB4), which increase inflammation, pain, and immune responses.</li><li><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">While inflammation is necessary for healing, excess omega-6s (from processed oils, fried foods, etc.) create a chronic inflammatory state that can lead to joint pain, muscle soreness, and slow recovery.</li></ul></li></ul></li></ul><ul><li style="list-style-type: none;" data-mce-style="list-style-type: none;"><ul style="list-style-type: circle;" data-mce-style="list-style-type: circle;"><li>Omega-3 fatty acids (EPA and DHA) → Anti-inflammatory eicosanoids<ul style="list-style-type: square;" data-mce-style="list-style-type: square;"><li><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Omega-3 fatty acid, EPA, competes with omega-6s for enzymes like cyclooxygenase (COX) and lipoxygenase (LOX), reducing the production of pro-inflammatory molecules.</li><li><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);"><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Instead, the prostaglandins (PGE3) and leukotrienes (LTB5) found in omega-3 fatty acids, which are lipids (fats) that act as hormone-like substances in the body and <span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">promote inflammation by increasing blood flow, releasing pain-inducing chemicals, and activating immune cells,<span data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);"> are <span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">far less inflammatory than their omega-6 counterparts.</li><li><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">By shifting the balance toward EPA/DHA-derived eicosanoids, omega-3s naturally reduce excessive inflammation without completely shutting down the immune response.</li></ul></li></ul></li></ul><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);"> <strong style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">2. Specialized Pro-Resolving Mediators (SPMs): Actively Stopping Inflammation <span data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Inflammation doesn’t just need to be reduced—it needs to be resolved so tissues can heal properly. This is where SPMs, including resolvins, protectins, and maresins, come into play. <ul><li>Resolvins (derived from EPA and DHA), molecules that help reduce inflammation and promote tissue repair, actively turn off inflammation by blocking the migration of immune cells (like neutrophils) and reducing the production of inflammatory cytokines (IL-6, TNF-α, IL-1β).</li><li>Protectins and maresins prevent oxidative damage and support muscle regeneration by enhancing tissue repair mechanisms.</li><li>Without enough omega-3s, the body struggles to resolve inflammation, leading to chronic low-grade inflammation, which is linked to muscle soreness, joint pain, longer recovery times, and even long-term conditions like arthritis and cardiovascular disease. Why This Matters for Athletes: Without sufficient omega-3s, inflammation stays active for longer, delaying muscle repair and increasing soreness.</li><li>A diet high in omega-6s (common in ultra processed foods) shifts the body into a pro-inflammatory state, making athletes more susceptible to injuries and fatigue.</li><li>Whole foods rich in omega-3s (fatty fish, walnuts, flaxseeds) help balance eicosanoid production and promote faster recovery. Protein Quality &amp; Muscle RecoveryWhen it comes to muscle repair and growth, the body relies on the complete set of amino acids, which are the building blocks of protein. There are 20 amino acids in total, 9 of which are considered essential, meaning the body cannot synthesize them and must obtain them from food. These essential amino acids are particularly important for muscle recovery because they directly contribute to muscle protein synthesis, the process by which new muscle tissue is built to repair the damage caused by exercise.When a protein source has an incomplete amino acid profile, it means it lacks one or more of these essential amino acids, or the amount provided is insufficient. Without the full spectrum of essential amino acids, the body cannot effectively carry out muscle protein synthesis. This is because muscle growth requires all 9 essential amino acids to work together in a specific ratio. For example, leucine, one of the essential amino acids, plays a key role in activating the muscle-building process. If leucine is in short supply, the body struggles to initiate this repair and growth process.In addition, incomplete proteins often have lower bioavailability, which refers to how well the body can digest and absorb the protein. For example, plant-based proteins from soy or gluten are often less bioavailable compared to animal-based proteins, like those found in chicken, beef, eggs, or dairy. These animal proteins provide a more complete and easily absorbed set of amino acids, which makes them more efficient in supporting muscle recovery. On the other hand, when consuming proteins with low bioavailability, the body may not absorb all the amino acids it needs, hindering the repair and rebuilding of muscle fibers.&nbsp;Why to Care:&nbsp;For high school athletes, adequate protein intake is crucial for muscle repair and growth, especially during periods of intense training or competition. Incomplete or low-bioavailability proteins, often found in UPFs can hinder recovery, leading to slower muscle repair, increased risk of injury, and reduced performance. Consuming high-quality, complete proteins ensures that athletes can effectively rebuild muscle tissue, maintain strength, and optimize their overall athletic development. <span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Many athletes rely on protein bars, energy drinks, and packaged snacks, assuming they are fueling properly, which, in terms of temporary energy boosts, they are. However, when looking at the long-term benefits through a bigger picture, they often lack the nutrients needed for sustained performance and recovery.</li></ul><h3>What You Can Do:</h3>When eating a meal before and after a workout, not necessarily right before a race, re-think what you are eating. For example, if you find yourself filling up on potato chips for lunch, sugary cereals like Fruit Loops in the morning, or processed meals like Lunchables in the evening, you may not be fueling your body properly. These ultra-processed foods (UPFs) are often low in essential nutrients and high in unhealthy fats, sugars, and refined carbohydrates, which can lead to energy crashes, slower recovery, and poor performance. Instead, focus on whole foods that provide complex carbohydrates, lean proteins, and healthy fats, such as whole grains, eggs, lean meats, and vegetables. These foods help stabilize your energy levels, support muscle repair, and improve overall athletic performance. By prioritizing nutrient-dense options, you’ll feel more energized, recover faster, and perform better in both practice and competition.Sources:Gupta, Rupal, et al. "The Health-Related Determinants of Eating Patterns of High School Athletes in Goiás, Brazil." Archives of Public Health, vol. 78, no. 1, 2020, pp. 1-10. BMC Public Health, https://archpublichealth.biomedcentral.com/articles/10.1186/s13690-020-0396-3. Accessed 22 Feb. 2025.

Re-evaluating Your Food Choices: Why Ultra-Processed Foods Aren’t the Best Fuel

Nutrition: Eating More v. Eating Less

Have you ever felt sluggish during a game? Struggled with recovery after intense training? What you eat, drink, and how you rest could be the missing piece.This website is designed to help high school athletes fuel their bodies the right way—through nutrition, hydration, and recovery strategies backed by science. Whether you’re looking to boost endurance, build strength, or recover faster, you’ll find practical, easy-to-follow advice here.📍 What You’ll Find on This Site:<ol><li>Nutrition for Athletes – How to make sure you are fueled before, during, and after training.</li><li>Hydration &amp; Performance – The science behind hydration, tips, and more.</li><li>Rest &amp; Recovery – How sleep, active recovery, and stress management impact performance.</li><li>Athlete Spotlights – Real stories of athletes optimizing their training through better fueling. &nbsp; My Journey: Why I Created This Site Hi, my name is Nata. As a high school athlete passionate about optimizing performance, I care a lot about proper fueling. I created this site to break down the science of nutrition and training in a way that actually makes sense for athletes like you.</li></ol>When I started high school sports, I struggled to keep up with the demands of training, rest, and nutrition. No matter how hard I pushed myself, I felt like I was always falling short. Even with plenty of resources around me, I never realized the real issue—until one day.I was racing at a cross-country meet when I tripped onto the ground. I tried to pick myself up and complete the three miles I had left, but I couldn’t finish the race and burned out at the first mile marker. Throughout that whole season, I was physically and mentally exhausted due to my lack of rest, nutrition, and self-care. As a result, I never achieved the times I wanted, despite the effort I believed I was putting into my training.Frustrated with my performance, I turned to my parents. They explained my issue: I was not eating or resting enough. I hadn’t performed my best because I wasn’t living the lifestyle or adopting the habits of the athlete I wanted to be. The food I was putting into my body was small in quantity and overly processed. I wasn’t sleeping enough because I had prioritized other things, and I wasn’t giving myself the time to rest and stretch.As simple as it may have seemed to my parents, I didn’t fully internalize what they were saying. I didn’t know I had bad habits. I never saw the other aspects of my life as an issue—I believed it was my training that was holding me back.After many months of not meeting my expectations, I was still upset. One day, however, I came across a video of an athlete, Olivia Magagna, on social media. Her account was filled with videos discussing her mental struggles as an athlete, how she felt and performed during her sophomore year of high school, and, most importantly, how she was able to get out of that state. Her story felt personal—her struggles, her times, her recovery. She inspired me to rethink everything my parents had told me.After reevaluating, I decided to make alterations to my general lifestyle and my choices in the way I lived. I didn’t overhaul everything overnight—I started by making small shifts in my routine.First, I changed the way I was eating. At every meal, I asked myself if what I was eating was enough to give me the energy needed to either work out later in the day or to replenish and recover after a workout. I also reconsidered my food choices. Instead of skipping breakfast or having Mini-Wheats, I gradually put more time and effort into making breakfast—things like a bagel with almond butter, blueberries, and granola; eggs with fruit; or toast with peanut butter, bananas, and honey.I also began to sleep more, realizing there was no reason for me to wake up at 6:30 AM if I were only spending 20 minutes getting ready for school.After a few months of changing my eating and sleeping habits, I was able to focus more during school, I wasn’t exhausted throughout the whole day, and my running times improved. Prioritizing my fueling and recovery changed everything—I felt better, performed better, and built a stronger relationship with my sport.Why This Site Matters: I created EatTrainPerform because so many athletes struggle with the same issues I did. Many focus on training harder, but one main secret to peak performance is fueling smarter.Without the right nutrition, hydration, and recovery habits, you will not be your best—and you could be holding yourself back.Before you blame your training for poor results, ask yourself: ✔ Am I eating well? ✔ Am I sleeping enough? ✔ Am I giving myself time to rest and recover?This site will help you answer those questions and give you the tools to make real improvements.&nbsp; This site will not tell you: ❌ To abide to fad diets, strict rules, or gimmicks ❌ Exactly what to eat or how much to rest ❌ To compare yourself to others This site will: ✔ Inform you of science-backed strategies for fueling, training, and recovery. ✔ Help you listen to your body and make informed choices. ✔ Make small, sustainable changes that lead to real improvements—without feeling restricted, guilty, or overwhelmed. Every athlete is different, and what works for one person may not work for another. If you are willing to make the changes necessary for improvement, then you are in the right place.

Welcome to EatTrainPerform

When it comes to optimizing athletic performance, muscle memory plays a pivotal role in enhancing both strength and endurance. Through consistent training and proper nutrition, athletes can significantly improve their muscle efficiency, allowing them to maintain peak performance over time. This article explores the key aspects of muscle adaptation, the role of macronutrients and micronutrients in muscle efficiency, and the nutritional strategies that can help athletes harness the full potential of their muscle memory.Muscle Fiber Adaptations: Think of your muscles like a sports team that trains together. At first, everyone’s learning the basics, but over time, they get stronger and more efficient. Your body does the same thing by building up muscle memory—when you keep practicing the same moves, your muscles become faster at performing them, just like an athlete perfecting their game.&nbsp;When movements become habitual, the muscles involved undergo structural changes that help reinforce muscle memory. The body adapts in a number of ways to support long-term gains in strength and endurance.Satellite Cell Activation: Satellite cells, which are stem-like cells, play a crucial role in muscle fiber recovery and growth. They activate during intense training to aid in muscle repair, which ultimately increases the strength and endurance of muscle fibers.Increased Nuclei in Muscle Cells:&nbsp; When you keep working out, your muscles add more "coaches" (nuclei) to help them grow and recover faster. This means even if you take a break from training, you’re still able to bounce back quicker. This allows for faster protein synthesis, which is key in ensuring that muscle fibers retain their ability to grow even after periods of detraining. This adaptation is vital for athletes who may experience off-seasons or breaks in training.Epigenetic Changes: Over time, consistent training can lead to epigenetic changes that affect the gene expression within muscle cells. These changes make muscles more responsive to future training, improving performance even further. This highlights the importance of building long-term training habits to continually refine muscle memory. Cellular Energy &amp; Mitochondrial EfficiencyMitochondrial biogenesis is a way to say that your muscles are getting better at producing energy. Think of mitochondria as tiny power plants inside your muscles. The more power plants you have, the more energy your muscles can create. It's like how a bigger battery makes your phone last longer—the more mitochondria you have, the longer your muscles can go without running out of steam. Endurance training, like running long distances or swimming, helps your muscles grow more mitochondria, which means your muscles can generate more ATP (the energy your muscles need to work).This matters because when your muscles have more mitochondria, they’re able to keep going strong during long practices, races, or intense workouts. Plus, your muscles store more glycogen, which is like quick fuel for those explosive bursts of energy—whether it’s sprinting at the end of a race or powering through a set of intense intervals.For athletes like distance runners, swimmers, or even soccer players who need to keep their energy up for the long haul, mitochondrial efficiency and glycogen storage are game-changers. A study in the Journal of Sports Medicine (Sim et al., 2019) found that athletes with better mitochondrial efficiency and glycogen storage perform significantly better in long-distance events.How This Affects You: The more you push your body with endurance-focused workouts (like long runs, bike rides, or swimming sessions), the more efficient your mitochondria become. You’ll be able to perform better over long distances, avoid early fatigue, and recover faster. To get these benefits, focus on building endurance. Incorporating longer cardio sessions or interval training into your routine will help your muscles adapt, making it easier to keep up your performance during those critical moments of your race or game. The Role of Macronutrients in Muscle Adaptation: Fueling Your Body for Success Your nutrition plays a huge role in improving muscle memory and making sure your body recovers, stays energized, and builds muscle effectively. Eating the right nutrients ensures your muscles get the fuel they need to perform at their best. Here’s how the three main macronutrients—protein, carbohydrates, and fats—work together to support muscle adaptation:Protein: Building Stronger Muscles Protein is like the building blocks for your muscles. After intense exercise, your muscles need protein to recover and grow. Without enough protein, it’s like trying to build a house without bricks. Protein gives your muscles the amino acids they need to repair and grow stronger. Every time you lift weights or go for a run, your muscles get tiny tears. Protein helps repair those tears, making your muscles stronger and more efficient over time. To get enough protein, eat lean meats, eggs, dairy, beans, and fish. After a tough workout, try a protein-packed snack like a chicken sandwich or a smoothie with Greek yogurt. Carbohydrates: Your Body’s Fuel Carbohydrates are your body’s primary source of energy—kind of like how gas fuels a car. Your muscles store carbs as glycogen, which powers you through long runs, tough workouts, or high-energy sports. After intense training, your glycogen stores run low. That’s why it’s essential to eat carbs post-workout so your body can refuel and recover. Whole grains, fruits, potatoes, and rice are great sources of carbs. A bowl of oatmeal in the morning or some rice after practice can help keep you energized and ready for the next session. Fats: The Endurance Boosters Fats are often misunderstood, but they’re essential for hormone production and provide long-lasting energy for endurance activities. Think of fats like the oil in a car engine—they keep things running smoothly for long durations. Fats provide a steady source of energy, especially for long activities like cycling, swimming, or distance running. They also help produce hormones like testosterone, which is important for muscle growth. Healthy fats come from foods like nuts, avocados, olive oil, and fatty fish (like salmon). Adding a handful of almonds or some avocado to your meals can boost your endurance and keep you feeling strong throughout your workouts. &nbsp; Micronutrients for Muscle Efficiency: Small but Mighty While macronutrients provide the big energy and recovery, micronutrients are like the tiny gears that keep everything running smoothly. They help with muscle function, energy production, and overall performance. Here’s how key micronutrients support your body:Iron: Oxygen to Your Muscles Iron is a superhero for endurance athletes—it helps carry oxygen to your muscles. Without enough iron, your muscles won’t get the oxygen they need to perform at their best, which can leave you feeling tired and sluggish. When you’re low on iron, you might experience fatigue and reduced endurance, especially in long runs or intense practices. To boost your iron levels, eat foods like red meat, spinach, lentils, and fortified cereals. Adding spinach to a smoothie or having a steak after a workout can help prevent an iron deficiency. Calcium &amp; Magnesium: Keep Your Muscles Moving These two minerals work together to help your muscles contract and relax properly. They’re essential for every movement you make, from running to lifting weights. Calcium helps muscles contract, and magnesium helps them relax, reducing the risk of cramps and injuries. Dairy products (like milk and yogurt) and leafy greens (like kale and broccoli) are excellent sources of calcium. Magnesium can be found in foods like nuts, seeds, and leafy greens. B Vitamins: The Energy Generators B vitamins are like the spark plugs for your energy production. They help turn the food you eat into usable energy for your muscles. B vitamins support ATP production, which is the energy your muscles use to perform during workouts and competition. You can find B vitamins in foods like whole grains, eggs, and leafy greens. A quick breakfast like eggs with toast can provide you with a solid energy boost. Electrolytes: The Muscle Helpers Electrolytes (like sodium, potassium, and chloride) help your muscles communicate with your nervous system, which is crucial for muscle contraction and relaxation during intense exercise. Without enough electrolytes, your muscles may cramp or feel weak. Maintaining electrolyte balance is essential, especially during long practices or games in hot weather.&nbsp;Bananas, oranges, and sports drinks are great for replenishing electrolytes. A banana before or after practice can keep your muscles feeling strong and ready to perform.<strong style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Nutritional Strategies for Optimizing Muscle Memory To optimize muscle memory, athletes must focus on proper nutrition before, during, and after training. Below are some key strategies to support muscle memory and ensure long-term muscle adaptation:<ul><li style="list-style-type: none;" data-mce-style="list-style-type: none;"><ul><li>Pre-Workout Nutrition: A balanced meal or snack containing both carbs and protein (e.g., a banana with peanut butter) provides sustained energy for training. Proper hydration is also essential to prevent fatigue and muscle cramps during exercise.</li><li>Post-Workout Nutrition: After training, athletes should consume 20–30 grams of protein within 30 minutes to trigger muscle recovery. Carbohydrates are also essential to replenish glycogen stores (e.g., rice or sweet potatoes) and speed up recovery.</li><li>Long-Term Diet: Maintaining consistent protein intake is vital for supporting muscle adaptation over time. Anti-inflammatory foods, such as omega-3 fatty acids and antioxidants, help reduce muscle soreness and support long-term recovery. In short, the ability to enhance muscle memory and muscle efficiency relies heavily on a combination of structured training and sound nutritional practices. By fueling the body with the right nutrients and ensuring proper recovery, athletes can maximize their performance, reduce injury risk, and maintain long-term strength and endurance gains.</li></ul></li></ul>

Impact of Nutrition on Muscle Memory: How Food Affects Long-Term Performance

EatTrainPerform

I am building a blog/website where I post articles going into details about fueling as a high school athlete, including rest, food, hydration, and their impacts on performances, muscle memory, and how they work for your body and impact you as an athlete. I plan to discuss what athletes should stop doing, promote healthier eating and drinking habits, and explain the biology behind it. I plant to publish articles that discuss these issues on this website.

EatTrainPerform

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The Role of Water in Muscle Function, Injury Prevention, ...

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Re-evaluating Your Food Choices: Why Ultra-Processed Food...

Nutrition: Eating More v. Eating Less

Welcome to EatTrainPerform

Impact of Nutrition on Muscle Memory: How Food Affects Lo...