Is Your Athlete Misfueled - Hurting Performance?
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Mar 4
- 3 min read
Many athletes train hard but still struggle with:
Low energy during practice
Heavy legs late in games
Poor focus
Slow recovery
Parents often assume the issue is conditioning. But very often the real issue is misfueling.
When athletes don’t fuel properly before, during, or after activity, performance can drop even when training is strong.
Athlete Performance Fueling System: The 4 Fueling Zones™ for the Misfueling
Most athletes fall into one of four fueling patterns.
Understanding these patterns helps families identify what may be impacting performance.
UNDER FUELED
The athlete simply does not eat enough during the day to support training and growth. Signs may include fatigue, headaches, irritability, or frequent illness.
REACTIVE FUELING
The athlete eats only after they feel exhausted or very hungry instead of fueling before activity.This often leads to energy crashes during practices or games.
MISFUELING
The athlete eats regularly, but the timing or food choices do not match the demands of the sport.For example, eating foods that digest too slowly before competition or skipping recovery nutrition.
PERFORMANCE FUELED
This is the goal.Athletes fuel consistently with hydration, balanced meals, strategic snacks, pre-activity fuel, fuel during activity when needed, and recovery nutrition.When athletes move toward performance fueling, they often experience more consistent energy, better focus, and improved recovery.
WHY SNACKS MATTER FOR ATHLETE PERFORMANCE
Young athletes often have long gaps between meals due to:
School schedules
Travel to practices
Tournaments or multiple events
Early morning training
Without snacks, athletes may become under fueled or reactive with fueling, which can affect energy and performance.
Simple snacks can help athletes maintain steady fuel throughout the day.
A SIMPLE FRUIT SNACK OPTION FOR ATHLETES
One option families may consider is Kencko Crunchy Fruit Snaps (Raspberry).
These fruit-based snacks can be convenient because they are:
Made from fruit
Lightweight and portable
Easy to pack in sports bags
Convenient between practices or events
Fruit snacks like these can provide quick carbohydrates, which are the body’s primary energy source during training and competition.
Portable snacks are especially helpful during:
Tournaments
Long practice days
Travel competitions
Early morning training
Having quick fueling options available can help athletes avoid becoming under fueled or misfueled during busy schedules.
SIGNS YOUR ATHLETE MAY NEED BETTER FUELING
Parents may notice:
Fatigue late in games
Slower reaction time
Trouble concentrating
Declining performance later in practices
Difficulty recovering between events
Often small changes in hydration, meals, and snacks can improve these issues.
SIMPLE ATHLETE SNACK IDEAS
Along with fruit snacks, athletes may benefit from portable fueling options such as:
Fruit snacks or dried fruit
Bananas or apples
Yogurt pouches
Granola or energy bars
Nut butter packets
Trail mix
These snacks can help support steady energy between meals and activities.
Learn more fueling strategies, snack ideas, and performance nutrition tips on Food for Speed TV.
Find out if your athlete may be under fueled or misfueled.
Sports Nutrition 2Go provides fueling education and resources for athletes and families.
Food always comes first. When supplements are needed, choose products that are vetted for athletes.
RELATED RESOURCES ON ATHLETE FUELING
Learn more about fueling athletes and improving performance.
Sports Nutrition 2Go
Food for Speed TV – Athlete Nutrition and Performance
Fuel to Win Athlete Fueling Quiz
Sports Nutrition Resources – Academy of Nutrition and Dietetics
American College of Sports Medicine – Exercise and Sports Nutrition
International Society of Sports Nutrition
National Athletic Trainers’ Association
NIH Nutrition Information
CDC Physical Activity and Hydration
Harvard School of Public Health Nutrition Source
USDA Nutrition Resources
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