Welcome to EatTrainPerform
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:
- Nutrition for Athletes – How to make sure you are fueled before, during, and after training.
- Hydration & Performance – The science behind hydration, tips, and more.
- Rest & Recovery – How sleep, active recovery, and stress management impact performance.
- Athlete Spotlights – Real stories of athletes optimizing their training through better fueling.
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.
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.
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.