Summer Hausz

Ranking athletes’ nutrition habits from WORST to ELITE performance 🏆⬇️ 🚩 WORST FOR PERFORMANCE • Skipping breakfast or eating 1 meal a day • No carbs before training • Afraid of carbs, sugar and fats • Only focused on protein • No fruits or vegetables 🟠 BETTER, BUT STILL NOT GREAT • Just yogurt for breakfast • First meal at 2 p.m. • One apple before a 2-hour practice and nothing during • Excessive protein at the expense of carbs • Under 300 g of carbs despite heavy training • Vegetables with only 1 meal • Salmon once a month 🟢 GOOD FOR PERFORMANCE • 3 balanced meals a day • 2 applesauce pouches before practice • Around 1 g/lb of protein • 300 g of carbs daily (depending on your needs) • Vegetables with 2 meals • Salmon once a week 🏆 FUELING FOR ELITE PERFORMANCE • 3–4 balanced meals + snacks timed around training • Carbs before AND during long practices • 0.8–1 g/lb of protein • Carbs matched to body weight and training demands • Fruits and vegetables throughout the day • Salmon twice a week or omega-3s when appropriate • Prioritizing post-workout recovery The difference between eating healthy and eating for PERFORMANCE is learning how to fuel for YOUR training demands. More protein isn’t always better. Less food isn’t always better. And 300 g of carbs might be plenty for one athlete and nowhere near enough for another. #sportsnutrition #athletenutrition #collegeathlete #sportsperformance #fuelingforperformance

Full macros, recipes, and grocery lists up now on my substack! . . . #nutrition #healthyrecipes #highprotein #mealplanning #mealprepping

Your meals might be great, but is it enough to keep up with your training and energy demands? This is a great example of how an athlete can turn a basic chicken and rice meal, to a meal that will help fuel their performance the right way. A basic chicken and rice meal may be great for someone who is slightly active, but athletes are way beyond this level, so it’s time to start fueling for it! . . . #sportsnutrition #nutrition #collegeathlete #athletenutrition #college

Someone had to say it… #sportsnutrition #collegeathlete #athletenutrition #athletes #nutrition

Your grocery guide to building lean muscle 🥭🛒 Building lean muscle doesn’t necessarily mean gaining or losing weight, you can work toward building muscle during either goal. Here’s what to grab for the week: 🍚 4 carb sources 🍗 2–3 protein sources 🥛 2 dairy options 🥑 2–3 healthy fats 🍓 3–4 fruits you’ll actually eat 🥦 3–4 veggies you’ll actually eat How much you need depends on your training intensity, timing, and individual goals—which is where working with a sports dietitian can help! Save this for your next grocery trip! #sportsnutrition #nutrition #collegeathlete #athletenutrition

Learn how to calculate YOUR specific carb needs as an athlete! Whether you’re 4 hours, 3 hours, or 2 hours out from game time, your fueling should be based on more than just grabbing a random pre-game meal. Your body weight + time until competition can help determine how many grams of carbs you should aim for. Use this guide to calculate what YOU need and make sure you’re showing up to your next game properly fueled and ready to perform. Save this for your next game day! . . . #sportsnutrition #nutrition #collegeathlete #athletenutrition