The rise in eating whole foods, specifically focusing on protein, has become more popular as people start to consume more protein-focused foods. Nutrition is not just about how someone looks, but also how they feel and perform. Among all nutrients, protein and overall healthy eating habits stand out as key factors in helping people succeed both in the classroom and in sports.
Protein is essential for building and maintaining tissues such as muscle. This is especially important for athletes because when they train, these fibers tear and must be repaired to grow and become stronger. According to an article by The University of Virginia Health (UVA Health), Virginia’s #1 children’s hospital, protein is important because when protein is lacking in a person’s diet, their muscle recovery slows down, along with an increased lack of motivation to continue. Foods like chicken, steak, eggs and yogurt with fruit can help with the recovery process and improve energy levels.
Protein also supports energy and helps with performance. A common misconception is that people think carbohydrates are the only source of energy, but protein plays a big role in balancing a person’s energy levels. Student athletes who eat balanced meals with protein feel fuller and don’t tend to have any energy crashes during school or training.
Junior Student athlete Julie Cimarusti, who is in wrestling, eats a high-protein diet to support high-performance levels and help with strength. Her favorite meals consist of steak being the main source of protein, and pasta or mashed potatoes as the carbohydrates.
“It definitely affects my performance…it does help when you’re balancing it because you just feel so much better.. I love steak and mashed potatoes and pasta like chicken alfredo,” Cimarusti said.
Another important benefit of prioritizing protein intake is the academic benefits. Students who eat enough protein can expect to receive results such as better focus and alertness in class. According to a book by the National Library of Medicine, Amino Acid and Protein Requirements: Cognitive Performance, Stress, and Brain Function, protein contains amino acids that help produce chemicals in the brain linked to mood, focus, and memory. This helps students pull through balancing sports, homework, and extracurricular activities.
Junior Adrian Castillo prioritizes protein in his meals to help with his performance in baseball, academics and staying fit overall. He does this by including tuna, salmon, and chicken in his meals while keeping the carbs low. This helps him feel energized in his sports but also carries over to his student life, helping him feel energized in the learning environment.
“I feel it’s improved my muscle mass quite a bit, and so that makes me feel a lot better, like energized. When you eat cleaner, not only does it make you feel better about yourself, but it also makes you feel better about everything, and that trans;tes to school, work, and sports,” Castillo said.
Having a high-protein diet not only has internal benefits like improved mental and physical performance, it also helps maintain a fit-looking body. Those who are intentional in keeping a consistent high-protein diet while weight training build a toned body by emphasizing the muscle groups.
This can be seen when a person is trying to build muscle or lose weight, in both stages, protein must still be kept high in order to keep a high-functioning body and still build muscle.
Cimarusti finds that although sometimes she has to cut weight for her sport it is important to find balance and be content in all stages. By keeping a high protein diet she is able to maintain her muscle and strength even when calories need to be low.
“I like how my body feels when I am eating. I never like looking at my body in that way because I dont want to give myself an eating disorder. If I’m eating im happy, so if im going to go out im going to wear what I want. If I’m cutting weight im not as happy, but I still look good, so im going to go out and be happy and look good,” Cimarusti said.
Overall, protein is essential for student athletes and everyone else because it supports muscle recovery, energy, muscle growth, and overall health. Whether someone plays sports, goes to school, works out, or simply wants to stay and look healthy, getting enough protein through balanced nutrition can help the body and mind perform at their best.
“It makes me feel a lot better and energized, so follow what you can do, you know if you can’t cut calories down to a certain amount, do what you can do, and do what’s good for you dont try to push it,” Castillo said.
