Nutrition Tips for Cheerleaders During Cheer Season

Cheerleading, whether during practice or competition, requires a lot of stamina, and the foods you eat help your body maintain that energy. There are so many nutritional tips and diets that are “highly recommended” for cheerleaders, so how do you know which foods or diets are best for you? Don’t worry — WSA Cheer simplified a list of healthy nutrition tips to follow to keep your energy levels high this cheer season. Don’t fall for food myths or diet fads that may drain your energy rather than boost it. Follow these guidelines and feel the difference it makes at your next practice or competition.

Choose Lean Protein

There’s a common misconception about how too much protein can cause your muscles to bulk up. While you don’t want to limit yourself to only eating protein, you definitely shouldn’t cut it out of your diet. Your body needs protein to rebuild and repair your muscles which is essential for athletes who put in several hours of conditioning.

Here are some examples of lean protein:

• Chicken Breast
• Turkey Breast
• White Fish (Cod, Tilapia, or Flounder)
• Tofu
• Greek Yogurt
• Beans & Lentils
• Egg Whites

While enjoying a steak or hamburger every once in a while is okay, you want to avoid high-protein foods that are also high in fat content. Too much saturated fat in your diet can lead to high cholesterol in your blood vessels, resulting in slower oxygen transportation throughout your body. Your muscles need oxygen in order to perform well.

Some Fat is “Good Fat”

You may have heard of “good fat” which is another nickname for polyunsaturated or monounsaturated fats. Both of these fats can help lower (bad) cholesterol and provide your body with a number of other health benefits. These good fats help fill up your body, making you feel fuller faster.

Here are some examples of foods with good fat:

• Salmon
• Duck
• Avocados
• Olives & Olive Oil
• Macadamia Nuts
• Almonds
• Edamame

Fats play a crucial role in joint structure, cell membrane repair, and muscle growth, so make sure to include healthy fats into your diet. Because your body digests fats slower than protein or carbs, wait until after your workout (at least 30 minutes after) to eat a fatty meal.

Fill Up on Carbohydrates

For cheerleaders, about 50 to 60 percent of your daily diet should be in the form of carbohydrates. Carbs are the main fuel source in your diet and if you don’t eat enough, then you’ll get tired and feel fatigued more quickly. When thinking about carbs, consider complex carbohydrates, as they take slightly longer to digest and are generally higher in fiber.

Here are some examples of complex carbohydrates:

• Whole Wheat Pasta
• Whole Grain Cereal
• Whole Wheat Bread
• Brown Rice
• Quinoa
• Potatoes
• Bananas
• Berries

Carbs are not the enemy! Load up on carbs for fuel during your practice and your workouts. During a long day of competition, you may want to bring a few snacks like oat bars or bananas, so you don’t lose any energy throughout the day.

Opt For Whole Foods

Whole foods, or foods that are not overly processed, are generally packed with more nutrients, vitamins, and minerals. If you look at an ingredient label and can’t pronounce half of the words, then put the pre-packaged meal back on the shelf. You are what you eat, so it’s crucial that you choose foods that will give you the most nutrition possible.

Here are some examples of whole foods:

• Fresh Fruit
• Raw or Cooked Vegetables
• Raw or Cooked Legumes
• Whole Grains
• Nuts or Seeds

Processed foods have been stripped of many natural nutrients and may even contain artificial ingredients. Although grab-and-go foods may seem quicker and more convenient, they will ultimately leave your body craving more. Instead of buying an energy bar that’s high in sugar, create your own bar with low-fat Greek yogurt, raw granola, and some fresh berries. Take some time out of your day to meal prep some smoothies, sandwiches, bowls, and other snacks with whole foods, so you know exactly which ingredients were used.

Drink Lots of Water

The most obvious nutrition tip is to make sure you’re drinking at least 2.5 liters of water a day. Though we shouldn’t need to say it, we will — athletes need to stay hydrated in order for their bodies to perform at their highest levels. Not drinking enough water can lead to fatigue, muscle cramps, dizziness, and other serious symptoms that could get in the way of training or competition. Being properly hydrated can boost performance and reduce the risk of injury.

But more importantly, remember that you are human. Within the world of cheerleading, it can become easy to compare your body to another cheerleader’s, but give yourself some grace. It’s not about how your body looks — it’s about how your body feels. Don’t obsess over calories and don’t punish yourself for indulging in a bowl of ice cream. Eat regularly, be mindful to keep things in moderation, and train regularly. Before you know it, you’ll be waking up every morning energized and ready to take on any practice, game, or competition!

Sign Up for eCheer This Season!

WSA Cheer has officially announced the dates for the upcoming eCheer competitions this year. These are live virtual events where your team can compete from the comfort of your own gym.

November 7, 2020: Fall Kick-Off

November 21, 2020: Classic

December 12, 2020: Holiday Blast

It’s $40/athlete for a single event, or $99/athlete when you sign up for all three events!

Note: All in-person events are still scheduled as planned, but in the event that the local government does not allow us to have an in-person competition, you can join the eCheer event for any of the dates listed above.

Register Today!