A complete guide to the diet of a Samo athlete

Physical condition is as much about weight room reps as it is about nutrition. Three Samo athletes describe their fitness farre. 

Gwendolyn Warren, Staff Writer

With long practices and intense competitions, it's important athletes adopt a healthy diet to perform to their best ability. Samo athletes, Anna Ross (’22), Amber Havel (’25) and Tino Mullins (’22) have each created individual meal plans that help them perform their best. These meal plans are extremely important to athletes and are often followed very carefully. Each athlete must formulate a meal plan which is unique to them and their body, so these meal plans are often perfected with time. Samo girls’ varsity volleyball player, Ross, explains her simple and healthy breakfasts, lunches and dinners.

“For breakfast, I usually have a chia seed bar and for lunch I have sushi, sandwich or potstickers, and for dinner I have a salad, tacos or steak,” Ross said. 

Samo boys’ varsity swimmer, Mullins, has practice early in the morning before school, and therefore must have a well regimented eating plan to get him through his long days with hard practices. Mullins explains his meals before morning practice and throughout the day, which consist of fruits, vegetables and proteins. 

“Before morning practice I eat a Luna protein bar. After morning practice, breakfast is toast, sausage, a protein smoothie shake and some sort of fruit. Lunch during the day is pasta or a sandwich with fruits and vegetables,” Mullins said. 

When it comes to competition days, some athletes do not eat for two to three hours before their game in order to help them feel best while performing. Despite this, athletes are sure to fuel up for competition days. Athletes must find a routine to make sure they have enough energy to showcase their potential. As Ross gets ready to play on the court, she makes sure she plays her best by focusing on eating the right foods which provide her with the proper amount of energy. 

“On game days I make myself avocado toast for breakfast so I won’t be as hungry throughout the day, and I’ll pack myself two bars just in case I get hungry on the bus. If it's a home game I’ll eat dinner when I get home, but if it's an away game I’ll usually get Chipotle,” Ross said.

Havel plays for the girls’ JV basketball team, and has her own meal plan which begins the night before a game or practice that best suits her to compete. 

“Before a game or practice I eat regular food I would eat on an everyday basis, like pasta, snacks and fruit or granola bars between tournament games,” Havel said.