As an athlete, one of the most important lessons I wish I had learned earlier is how much nutrition impacts performance. Paying attention to what you eat can make a massive difference in your athletic development and success.

Here are the three tips I wish I had known in high school to optimize performance on and off the field:

1. Remove Processed Foods

In high school, I ate whatever was convenient—fast food, cereal for breakfast, and whatever was around. But what I didn’t realize was that processed foods were negatively impacting my energy levels, recovery, and overall health.

Processed foods may contain added vitamins, but they mainly include “anti-nutrients” that make it harder for your body to absorb what it needs. By eating real, whole foods (the kind you find in nature), your body can heal and function better.

Tip: Swap out fast food and processed snacks for fresh, natural foods like fruits, vegetables, clean proteins, and healthy fats like avocado or olive oil.

2. Cut Out Sugar

Sugar is highly addictive—more addictive than the most addictive drugs, according to research. It triggers dopamine, leading to cravings, and spikes your blood sugar, which messes with your hormones and energy levels.

I used to think exercise would cancel out the effects of sugar. Big mistake. Sugar caused inflammation, fatigue, and sluggish performance. When I finally removed it, everything changed—my health, recovery, and performance all improved.

Tip: Avoid sugary snacks and drinks, and instead fuel your body with complex carbs and natural sugars from fruits.

3. Stick to the Plan

Perfection isn’t the goal—consistency is. Find a diet that’s healthy, tasty, and sustainable. This doesn’t mean eating chicken and broccoli at every meal, but it does mean planning ahead and choosing real, nutritious food.

Avoid relying on fast food, which is engineered to be addictive and unhealthy. Stick to the 80/20 rule—aim for clean eating 80% of the time, but enjoy life too.

Tip: Plan your meals in advance and focus on foods that nourish your body and help you perform better.

Conclusion

Nutrition is the foundation of athletic performance. By removing processed foods, cutting sugar, and sticking to a sustainable plan, you’ll see dramatic improvements in your health, energy, and overall success. Start early, and your body will thank you for it.