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As a member of a marching band you are more than just a performer, you are an athlete! As an athlete you have to fuel your body right if you want to perform at your best. In this post, I’ll breakdown some of the key nutrients marching athletes should focus on for energy, muscle growth, and recovery.
But First, What Are Macronutrients?
Macronutrients are the nutrients that contain calories that our body uses for energy. Proteins, carbohydrates, and fats are the macronutrients that get broken down and used for fuel. However, these nutrients play other important roles within our bodies as well.
Proteins: The Muscle Builders
Protein provides the building blocks that make up all our tissues, including our muscles. Adequate protein is vital to improving strength, endurance, and recovery. It also helps to keep your energy levels steady by maintaining blood sugar levels.
Marching athletes should aim for 20-30 grams of protein each meal and 10-15 grams with every snack. Meat, fish, eggs and dairy are all great sources of protein. You can also find protein in plant foods like soy, beans, nuts and seeds, and whole grains.
Looking for a quick protein boost? A cup of milk has 8 grams of protein! You can also cook rice and pasta in bone broth to add more protein to a dish.
Carbohydrates: The Energy Providers
Carbohydrates are the body's main source of energy, think of them as the gasoline to our engine or the wood to our fire. Without enough carbohydrates, marching athletes can feel tired, out of focus, and slow.
There are 2 main types of carbohydrates, simple and complex. Simple carbohydrates are sugars that breakdown quickly to be used for energy. They can be found in fruit, dairy, and processed sugar that’s added to foods like soda, candy, and other sweets. Complex carbohydrates are rich in starches which breakdown at a slower rate and are important for maintaining guy health. Potatoes, corn, beans, whole grains and fruit are all great sources of complex carbohydrates.
Some quick carbohydrate options to keep your energy up during rehearsals include granola bars, pre-sliced apples, and sport drinks.
Fats: The Good, The Bad, and The Necessary
Fat often gets a bad rap, but they are vital to an athlete’s diet. Not only is a great energy source but it is necessary for the absorption of certain vitamins, protecting vital organs and hormone production.
However, not all fat is created equal. Unhealthy fats or “saturated fats” are found in animal products like butter, cheese, meat, animal skin, and a few plant products like pal and coconut oil. Diets too high in these fat can be harmful to our heart and overall health.
Healthy fat or “unsaturated fats” are good for our brains, heart, and can help reduce inflammation. The best sources of healthy fats include avocados, olive oil, nuts, seeds, and fatty fish like salmon and tuna.
Try to add some healthy fats to every meal to keep you feeling full and satisfied.
Balancing Your Macros
Now you know that all 3 macronutrients, protein, carbohydrates, and fats, are essential for properly fueling your body, how much do you need of each of them? Everyone’s needs will be unique to them but in general, you can us the graphic here as a basic guide.
How to build a balanced plate:
Half (1/2) of your plate fruit and non-starchy vegetables (the more color the better!)
A quarter (1/4) of your plate grains or starchy vegetables (potatoes, corn, beans)
A quarter (1/4) of your plate lean protein
A serving fluid like water or milk
If you have dietary restrictions, medical conditions, or just want more guidance on how to create the best nutrition plan for you, consider working with a registered dietitian.
Find a local dietitian in your area using the Academy of Nutrition and Dietetics website: Find an Expert.
Practical Eating Tips for Marching Band Members
Here are some simple meal and snack ideas that combine all three macronutrients:
Protein pancake with peanut butter and banana
Greek yogurt with berries and chia seeds
Grilled chicken, pasta, salad with a vinaigrette dressing
Sting cheese, grapes, trail mix
Turkey or bean burger with avocado and sweet potato fries
Need something quick and easy during a busy rehearsal? Try a protein bar or shake. Dried fruit or applesauce pouches are a convenient source of carbohydrates. Pair these with some protein packed beef jerky, hardboiled eggs, or lunch meat for snack that keep you moving.
Don’t Forget about Fluid!
Staying hydrated is essential for maintaining fluid balance, regulating body temperature, and supporting muscle contractions. Dehydration can impair performance and increase the risk of muscle cramps, fatigue, and injury. Drinking water before, during, and after rehearsal and performances helps replenish fluid losses and promotes optimal muscle function.
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