Athletes, summer camps are a chance to connect with your teammates, learn from new friends, and improve your technical skills. But, hours of activity on back to back days can be draining. To stay energized and perform your best, planning your meals and snacks is key. Let’s create an athlete nutrition plan for summer camp!

What is different about summer camps for athletes?

At camp, your training volume and intensity often increase. Long days, multiple practices, and hot weather can drain your energy and hydration quickly. Without a strong nutrition plan for summer camp you are likely to bonk and increase your injury risk.

I dive into this more on my Fueling for Summer Camps Podcast Episode!

Nutrition for Summer Camp

• Carbs: Your body’s main fuel, especially during long or intense sessions.
• Protein: Supports muscle repair and recovery after workouts.
• Hydration: Keeps you cool and maintains performance in the heat.

Meal & Snack Ideas for Athletes at Summer Camp

Here are some easy options to help you stay energized all day long.

• Breakfast: Bagel with nut or seed butter, a yogurt cup, and fruit. Click here for your FREE Athlete Breakfast Recipe Bundle.
• Snack: Fruit snacks or fruit leather
• Lunch: Turkey or chicken wrap with pretzels and hummus, granola bar, apple, Chomp snack stick, and a Chobani protein drinkable yogurt
• Afternoon Snack: Apple sauce or dried fruit
• Recovery snack: Chocolate milk or chocolate soy milk
• Dinner: Grilled protein (fish, chicken, tofu) with roasted potatoes, a roll, and steamed veggies
• Evening snack: Grab something fun! Chocolate chip cookies and milk or a smoothie

Hydration for Summer Camps

With long days in the sun, intense training sessions, and limited access to water breaks, it’s easy to fall behind on fluid needs. Even mild dehydration can lead to fatigue, headaches, dizziness, and a drop in your performance.

Athletes should aim to drink consistently throughout the day and include electrolytes (like sodium and potassium) when sweating heavily or training for over an hour. Water is great, but sports drinks, electrolyte powders, and even salty snacks can all help meet hydration goals. Making hydration a habit is key to performing your best all summer long.

Quick hydration tips:

• Start the day with a big glass of water before heading to training
• Keep a water bottle nearby and sip throughout the day
• Use sports drinks or add electrolytes powders during the day
• Snack on salty foods like pretzels, crackers, or trail mix to replace electrolytes
• Check urine color! it should be a light lemonade color. Dark, apple juice colored urine means you are dehydrated.

Having a strong nutrition strategy for summer camp helps you make the most of every day! With stronger workouts, quicker reactions, and better focus you will improve your game and have more fun!

Want more camp fueling tips and snack ideas? Visit The Academy, your online resource hub for high school athletes and families. Find videos, fueling guides, recipes, handouts and more in the Academy!