Nutrition Habits - The Guide
Written By Mark Katsev
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The Hidden Edge: How Elite Athletes Use Nutrition to Outperform Their Competition
Here's something most young athletes don't realize until it's too late:
Talent doesn't set you apart. Fuel does.
You can train hard, watch film, and lift five days a week… but if your nutrition isn't dialed in, you'll always be one step behind. You'll fatigue faster, recover slower, and miss opportunities to grow stronger.
At Prep2PlaySports, we've seen athletes make massive leaps in performance just by fixing what, and when, they eat. It's the hidden edge that separates good athletes from great ones.
Why Nutrition Matters More Than You Think
Water polo is brutal. It combines long-distance swimming, high-contact grappling, and explosive bursts of power—often in back-to-back games during tournament weekends. Your body needs more than just calories. It needs the right fuel at the right time.
If you're under-fueled, here's what happens:
- You lose endurance midway through games
- You struggle to gain muscle from lifting
- You take longer to recover between workouts
- You increase your risk of illness or injury
- You limit your growth during peak development years
All of that is avoidable with simple, smart nutrition habits.
The 5 Habits Every Aspiring Water Polo Athlete Needs
Hydrate Like It's Part of Your Job
Being in the pool masks how much fluid you're losing. Dehydration crushes reaction time, strength, and decision-making.
- Sip water before, during, and after training.
- Aim for ½–1 oz of fluid per pound of body-weight daily.
- Add electrolytes on intense days or during long tournaments.
Fuel with Carbs (Yes, You Need Them!)
Carbohydrates are your primary rocket fuel. Cutting them means cutting performance.
- Prioritise whole grains, fruit, starchy veg, and legumes.
- Include carbs before every practice and after every lift.
- Skip the low-carb trap—growing bodies need energy.
Prioritise Protein at Every Meal
Protein repairs muscle, builds strength, and drives growth—especially once lifting starts.
- Rotate chicken, eggs, Greek yogurt, milk, beans, or tofu.
- Hit protein within 30 min of training for recovery.
- Supplements optional—whole foods do the job.
Eat Healthy Fats for Long-Term Strength
Fats support hormones, brain function, and energy balance.
- Use olive oil, avocado, nut butters, and fatty fish.
- Limit processed, fried, or trans-fat-heavy snacks.
Time Your Meals Like a Pro
When you eat is just as important as what you eat.
- Never skip breakfast—especially on game days.
- Eat every 3–4 hours to sustain energy.
- Pack snacks for school, travel, or post-game recovery.
What D1 Athletes Eat (It's Simpler Than You Think)
Here's the crazy part: most elite college athletes aren't living on supplements and fancy powders. They eat:
- Oatmeal, eggs, and fruit for breakfast
- Turkey sandwiches and veggies for lunch
- Rice, chicken, and avocado for dinner
- Chocolate milk & fruit smoothies after training
Sound familiar? It should. The habits we teach our 7th–10th graders are the exact same ones followed by Olympians and NCAA All-Americans. The difference is consistency.
Parents: You're the Secret Weapon
You control the grocery list, the school lunch, and the dinner plate. You don't need perfection—just a routine.
- Keep high-protein snacks ready (yogurt, string cheese, nuts)
- Include a carb and protein in every meal
- Encourage your athlete to eat before they feel hungry
- Ask how they feel in practice—if they're fading, tweak fueling
You Don't Have to Figure This Out Alone
At Prep2PlaySports, every athlete works with certified sports nutritionists who serve NCAA programs. We teach them to:
- ✅ Eat before and after practices
- ✅ Pack meals for tournament weekends
- ✅ Gain healthy weight—or lean out safely
- ✅ Build a high-performance plate with everyday foods