Many are familiar with Coach AJ Middleton, head of Strength and Conditioning, only as a weightlifting expert. However, Middleton also enables students to perform their best by dialing in nutrition plans and hydration, optimizing performance and recovery.
One of the keys to Coach Middleton’s successful diet plans is a very simple realization: student athletes are busy. Whether with sports, academics, or other extracurriculars, most students do not have time to prepare complicated meals that align with a strict diet. That’s why Middleton emphasizes one simple task: breakfast.
“I’ve noticed students don’t eat breakfast,” said Middleton. “Starting off the day with a big breakfast gives students the opportunity to be charged up for school. That’s important because they’ll have energy afterwards to perform.”
Another key factor behind performance is food volume. Student athletes need significantly more calories than students who do not participate in sports. The average male high school student needs 2,200-2,800 calories per day, while females need around 1,800-2,200 calories. Male student athletes need 3,000-5,000 calories—potentially upwards of 2,000 more calories than the average student. Female student athletes need around 3,000-4,000 calories per day. That’s why Middleton emphasizes volume and general food groups instead of forcing athletes into a particular diet.
“If you can get four to six feedings in a day, it will typically get you the protein, carbs, and fats that will charge you up on the front,” Middleton said. “Protein is particularly important. We call it the Legos of the muscles. You don’t have the Legos to rebuild your muscles if you don’t eat protein.”
For Roland Ingham, a junior on the Seattle Prep crew team, Middleton’s nutritional expertise has helped him perform better—both at practice and during regattas.
“Coach AJ’s nutrition advice really helped in terms of planning out my meals,” Ingham said. “I go into races feeling confident that I’m giving my body the right stuff at the right time, which helps me perform better.”
However, nutrition is only half of the equation. Without proper hydration, an athlete may not receive the full benefits of their hard work and commitment. Coach Middleton recommends at least three liters of water per day to optimize athletic performance and to reduce the stress of overhydrating on game day.
By setting guidelines to stay hydrated and maintain a nutritional plan, Middleton allows student athletes to have a “consistent nutritional flow,” helping them to be prepared and raise the bar of Prep’s athletic success.
