I know that fueling your day is a challenge. I get it. It’s not completely up to you… I want to share with you Miguel’s story, and hopefully, you will resonate with it.
Miguel was a gimnast I worked with in Mexico. He had a long day, probably just like you, where he would have to go to school early in the morning, find a way to eat, and stay on top of his grades. But when practice came around, he wouldn’t have the performance he expected. He would have energy dips. He also claimed that in school, he would be falling asleep consistently…
As a sports psychologist, my main focus is on the mental and emotional aspects of performance. However, I recognize that peak performance comes from the connection between mind and body. You cannot have a strong mental game if your body is running on empty. While I’m not a nutritionist, I understand the fundamental principles of how nutrition fuels both the brain and the body for athletes.
The first and most essential step with Miguel was a mental shift: he had to understand why it is important to eat for performance and not just for pleasure. We had to change his relationship with food from being a source of momentary enjoyment to being his most reliable source of energy.
Second, we addressed a common family dynamic. His mom lovingly made him the food he liked for lunch, but not always the foods he needed for performance. Miguel realized he was blaming his mom for his low energy, which wasn’t fair. We had to create a team effort. We re-structured a simple nutrition protocol together, shared it with his mom so she could support him, but I made it clear to Miguel that the final commitment had to be his. It was going to be his responsibility to ensure he had the correct food at the correct time. His mom wasn’t going to be at school or the gym to remind him… so he had to step up and be the leader in his own journey.
I will share with you the simple structure we created, believing that it might also give you a starting point. Please note, this is a case study of what worked for one athlete. If you try this, it might bring you great benefits, or it might need adjustment. Everyone is different.
Here is the simple structure we followed:
The Daily Fueling Protocol
1. The Focus Fuel (First School Break)
Strategy: Low Carb, High Protein & Fats.
Miguel’s Go-To: Greek yogurt with a handful of nuts and berries, or hard-boiled eggs with half an avocado.
Why: To provide steady energy for class, prevent a mid-morning crash, and avoid falling asleep.
2. The Power Lunch (Noon)
Strategy: High Protein, High Carbs, Moderate Fats.
Miguel’s Go-To: A tupperware with grilled chicken, a cup of rice, and green beans or broccoli.
Why: This is the primary fuel tank that provides sustained energy for the main part of his afternoon training.
3. The Pre-Training Ignition (~30-60 mins before practice)
Strategy: High Carbs, Low Protein & Fat.
Miguel’s Go-To: A banana or a whole-wheat toast with peanut butter and honey.
Why: For quick-digesting energy to start practice strong, without feeling bloated.
4. During Training
Strategy: Hydration with electrolytes.
Miguel’s Go-To: A water bottle with an electrolyte mix to maintain intensity and prevent cramps.
5. The Recovery Dinner (Post-Training)
Strategy: High Protein, Moderate Carbs, Moderate Fats.
Miguel’s Go-To: Fish or lean steak with a sweet potato and a side salad.
Why: To repair muscles and replenish energy stores overnight for the next day.
The Real Transformation: A Shift in Mindset
The biggest change for Miguel wasn’t just the food on his plate; it was the ownership he took over his process. He stopped being a passenger and became the CEO of his own performance. This shift—from blaming others to taking responsibility—is a core principle of sports psychology. When he started communicating his needs and preparing his meals, he wasn’t just fueling his body better; he was building the discipline and proactive mindset of a champion.
A Final Note
This was Miguel’s journey. Your body is unique. My goal as a sports psychologist is to show you that every aspect of your life, including nutrition, is connected to your performance. Use Miguel’s story not as a strict rulebook, but as inspiration to look at your own habits. Talk to your parents. Experiment. See how your body and mind respond when you fuel them with purpose.
Your performance—in the classroom and in the gym—is your project. You have the power to be the leader of it.
Dedicated to your success,
Coach Mateo