The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison. — Ann Wigmore



    1. Tight on time? Stick with the 3 Key Takeaways and The Basics. These will provide your athletes with a solid foundation for understanding proper nutrition in sport.
    2. Have more time? Share the TrueSport Talk and discuss how they can relate to the Olympic athlete in this lesson.
    3. Looking for more? Sign up below to explore the Downloads & Additional Resources, which include additional conversation starters and supporting materials to enrich each lesson. For more nutrition resources, visit TrueSport’s TrueFood facts, recipes, and tips at


The Basics

What is Nutrition?

Nutrition means eating the right kind of food so you can grow properly, be healthy, and perform your best in both sport and life.

Proper nutrition for youth sports can be achieved simply by encouraging athletes to:

    • Eat a good breakfast to start the day

  • Consume a balanced meal (with carbs, proteins, and fats) three-to- four hours before playing their sport
  • Eat a carb-heavy snack within 30 minutes after exercising
  • Add carbs, protein, and some healthy fats to post-exercise meals
  • Avoid supplements and rely instead on protein from food sources
  • Know that the best post-workout remedy comes from both proper nutrition and adequate rest

TrueSport Talk

Watch this TrueSport talk with DeeDee Trotter or read the lesson aloud

DeeDee Trotter in action on the track

Track and field Olympic gold medalist DeeDee Trotter shares her personal story about how nutrition played a major part in her success at the 2012 London Olympics. Every Olympian knows the importance of nutrition and implementing a plan for eating the proper foods at the right time for peak performance. With DeeDee’s nutrition plan, she ate a simple breakfast consisting of yogurt, a banana, and an orange, giving her enough fuel and energy for the start of her day. For lunch, DeeDee ate a turkey sandwich with cheese and lettuce. This wasn’t a lot, but enough to get her ready for her evening event, the 400-meter run. After winning a bronze medal in this event, DeeDee ate grilled chicken with steamed broccoli and rice for dinner. She knew this meal was vital for recovery while also preparing her for the next day’s event: the 4 x 100-meter relay. “You will have an empty performance on an empty stomach,” says DeeDee. “A TrueSport athlete understands that nutrition is the key to maximizing performance and reaching your personal podium.”

TrueSport Talk Questions

1. What was the main point you took away from the lesson?

2. Do you have a favorite pre-game or recovery meal?

3. Do you think you could improve your nutritional habits?
If so, what things could you do?

Downloads & Additional Resources:

Complete the form to get resources on Nutrition delivered to your inbox. Resources include:

  • Lesson (PDF)
    Away from the computer or internet access? Grab the download to bring with you on the field.
  • Chalk Talk (PDF)
    This 15-minute activity will allow your athletes to practice reading nutrition labels and learn why it’s so important to do so.
  • Nutrition Tracking (PDF)
    Have your athletes track their eating habits over the course of a week, then set appropriate eating goals for better athletic performance with this 20-minute activity.
  • 10 Tips (PDF)
    Ten quick tips to help your youth athletes achieve peak performance through proper nutrition. 
  • TrueSport Certificate (PDF)
    Celebrate your groups’ completion of the TrueSport Nutrition lesson with this special certificate.

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