4THE CREW Athlete Nutrition & Fueling Guide

Fuel to Build: The JCS Future Builders Nutrition Guide

At JCS Future Builders, we understand that performance starts long before practice. Proper nutrition is essential for growth, learning, recovery, and long-term success — on and off the field.

🧠 Why Nutrition Matters

Nutrition impacts energy, recovery, injury prevention, and mental focus. Student-athletes have increased nutritional demands due to their activity levels and growth.

Youth athletes require balanced, consistent nutrition to:

• Support healthy development
• Improve cognitive performance
• Fuel training and competition
• Enhance recovery and injury prevention

A well-nourished athlete is a more confident, resilient athlete.

⏱ Fueling Timeline (General Guide)

Before Activity:

• Eat a light, high-carbohydrate meal 2–3 hours before
• Drink 16–20 oz water 2 hours prior

During Activity:

• Hydrate with water every 15–20 minutes
• Use electrolyte drinks only during extended heat exposure or long sessions

After Activity:

• Eat a snack within 30 minutes (protein + carbohydrate)
• Rehydrate with water and a light electrolyte drink if needed

🥦 Key Nutrition Components

1. Carbohydrates – Main Energy Source

• Whole grains, fruits, vegetables, oats, sweet potatoes
• Avoid high-sugar snacks pre-activity

2. Protein – Muscle Repair and Growth

• Lean meats, eggs, beans, tofu, yogurt
• Consume within 30–60 minutes post-activity

3. Healthy Fats – Endurance and Brain Health

• Avocados, olive oil, seeds, nuts, fatty fish
• Limit fried and ultra-processed foods

4. Hydration – Essential Daily Habit

• Drink water consistently throughout the day
• Add electrolytes after intense or long-duration training

🍽 Timing Recommendations

✅ Athlete Nutrition Commitment

I understand that fueling my body with the right foods and fluids supports my ability to learn, perform, and recover. I commit to making informed choices that reflect the values of JCS Future Builders.