BY JAMIE HAZEL
Old Bridge High School produces athletes. The fall season concluded with five winning seasons out of seven teams. Regardless of what sport they play, all successful athletes have one thing in common: a healthy diet.
A balanced diet allows for performing at the highest potential, quick recovery, and strength. Three essential food groups include protein, carbohydrates, and healthy fats. Everybody incorporates these food groups into their diet differently. “I like having Oikos yogurt for breakfast, and I add bananas and stuff like that,” shared junior Amalia Schinodicola from the dance team.
Every food group plays an essential role for different reasons. Eating enough protein allows muscles to recover more swiftly, and eating enough carbohydrates provides needed energy. “I prefer focusing on incorporating proteins into my diet mainly because it helps rebuild and recover my muscles,” explained junior Chase Lynch who has played a crucial role on the ice hockey team since his freshman year. “I also like having carbs because they keep me energized and able to perform at high intensities throughout the game without getting fatigued.”
Lynch’s successful skill style and nourishing diet undeniably connect. This permits him to play a quick game, “He’s fast and he’s a goal scorer,” shared teammate Nicholas Vella.
Track involves every muscle in the body and requires a large amount of energy; performance depends on the health of an athlete’s body. “Eating enough carbs and protein is the perfect diet because you need those types of food to be able to burn them off while you run! My ideal dinner before a meet is pasta and chicken. Eating pasta for all the carbs and energy and eating chicken for the protein, so that I can use it the next day as fuel to run fast and strong,” explained junior Victoria Botte, one of the school’s most respected distance runners.
Many teams host pasta parties the day before every game. This allows the team to fill up on carbohydrates, a significant source of energy. Healthy fats, another significant food group to enjoy before game day, get digested slowly, so they keep athletes full throughout long games. They can also be incorporated into these parties. “The carbs in the pasta gives us energy to perform our best in any upcoming game!” said senior Peyton O’Regan, a three-year varsity player from the field hockey team.
Macronutrients, the essential nutrients required by the body in large portions allowing gains of energy and proper function, reflect performance. Before every game, the football team takes a walk from the field house at Lombardi field to Sandburg Middle School where they get fed chicken and rice. This meal provides proteins and carbs allowing for energy, recovery, and strength. “It gives us the energy we need and the ability to play at our highest level,” explained junior quarterback Brody Nugent, a star on the field who leads the team in both total passing yards and rushing yardage. “It brings us all together to talk about the game while also eating good and healthy food.”
Junior Jaylen Jones, a basketball player well-known for his muscular gains and dedication to his health, often spends time at basketball practice or the gym. He considers two sweet potatoes, ground beef, and a little honey the ideal pregame meal. “Since I’m constantly playing basketball and having to perform my best, I have to fuel my body with a lot of carbs,” shared Jones.
The night before and the day following a game serve as key times to prioritize health. Eating healthily the night before puts the correct macronutrients and vitamins into the body allowing for a better day when the morning comes. A better diet leads to better sleep habits, and a skillful performance requires a good night’s rest. “I go to bed at nine every night and it makes going on runs and going to the gym easier, I have better stamina because I am energized,” said Angel Chiaravallo, who runs indoor track and plays lacrosse.
While playing, the body uses up much of this energy and the nutrients, making it necessary to refuel. Freshman Reagan Connally, the lacrosse leading goal scorer last season with 64 goals, pays close attention to what she puts into her body and when. “After games to try and refuel. I also try to eat more the day before games, so I can have fuel for the game and not get burnt out so easily,” shared Connally.
Different athletes have different health goals. Senior volleyball player Noah Brown bases his diet on the fact he stays light on his feet to jump around the court. Staying at a low body fat percentage reflects his goal. “If I eat better, I feel better physically and mentally,” said Brown. “My biggest goal is to have high protein meals and filler sides like vegetables with a low total calorie count.”
A well-nourished athlete makes a good athlete. “I’m very conscious of what I put in my body and what it needs for peak performance,” said Brown.
Posted on 4/8/25
Photos by Elisa Qoku, Dayami Viloria, and Kaylee Weingarten
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