8 Habits That Are Killing Your Student Athlete’s Performance—And How You Can Help

This is a topic I focus on all the time, as I work with many professional student athletes almost every day, helping them take the next step in their performance journey—often with great success. However, I also see parents making critical mistakes when it comes to their athlete’s health and wellness.

The good news is that these are simple, easy-to-implement changes that can make a significant impact. Student athletes have unique nutritional, physical, and mental demands that require careful attention. Unfortunately, many young athletes unknowingly develop habits that hinder their performance, increase their risk of injury, and lead to burnout.

Here are eight habits that may be holding your athlete back—and how you can support them in making better choices.

1. Skipping Breakfast or Eating the Wrong Foods

Why It’s a Problem:
Breakfast provides the fuel for focus, endurance, and strength. Many student athletes either skip it entirely or grab a sugar-laden option like cereal or granola bars, leading to energy crashes.

How to Fix It:
Encourage a protein-packed breakfast with healthy fats and complex carbs, such as:
- Scrambled eggs with avocado & whole-grain toast
- Greek yogurt with chia seeds & berries
- A smoothie with protein powder, spinach, and almond butter

2. Not Eating Enough Protein

Why It’s a Problem:
Muscles need protein for recovery and strength. Many young athletes don’t consume enough, leading to slow muscle repair, fatigue, and increased injury risk.

How to Fix It:
Make sure they get 20-30 grams of protein per meal:
- Chicken, turkey, or grass-fed beef
- Wild-caught salmon or sardines
- Eggs
- Protein smoothies

3. Relying on Processed & Fast Foods

Why It’s a Problem:
Highly processed foods (chips, fries, candy, energy drinks) cause inflammation, slow recovery, zap energy levels and increase the risk of injuries.

How to Fix It:
Stock the kitchen with whole-food snacks:
- Hard-boiled eggs
- Hummus & veggies
- Nuts & seeds
- Fruit with almond butter

4. Not Drinking Enough Water

Why It’s a Problem:
Dehydration causes muscle cramps, dizziness, and sluggishness. A 2% drop in hydration can impact performance by 10%.

How to Fix It:
- Start the day with a full glass of water
- Carry a reusable water bottle that is not plastic (add electrolytes for extra hydration)
- Aim for at least half their body weight in ounces daily

5. Overtraining Without Proper Recovery

Why It’s a Problem:
Too much training without enough rest leads to exhaustion, burnout, and injury. Young athletes often push too hard without balancing recovery.

How to Fix It:
- Prioritize rest days
- Incorporate gentle stretching & mobility work
- Encourage quality sleep (8–10 hours)

6. Poor Sleep Habits

Why It’s a Problem:
This is a common issue I see often. Student athletes need at least 8–10 hours of sleep for optimal performance. However, many stay up too late on screens or doing homework, cutting into crucial recovery time. Sleep is crucial for muscle repair, reaction time, and focus. Reducing screen time before bed and prioritizing rest can make a significant difference in their performance and overall well-being. Many student athletes stay up too late on screens or doing homework, cutting into vital recovery time.

How to Fix It:
- Set a consistent bedtime (no screens 1 hour before)
- Use blue light blockers if studying late
- Encourage a wind-down routine (stretching, reading, or herbal tea)

7. Ignoring Gut Health

Why It’s a Problem:
A poor gut microbiome can weaken immunity, slow digestion, and impact nutrient absorption—all essential for peak performance.

How to Fix It:
- Add fermented foods (kefir, sauerkraut, yogurt)
- Include prebiotic foods (garlic, onions, bananas, asparagus)
- Consider a high-quality probiotic

8. Ignoring Stress & Mental Recovery

Why It’s a Problem:
Mental stress affects physical performance. School, social pressure, and training intensity can lead to anxiety, poor focus, and even performance burnout.

How to Fix It:
- Encourage breathing exercises & mindfulness
- Promote self-care & time away from screens

If your student athlete is struggling with low energy, slow recovery, or performance plateaus, take a look at their daily habits. Small changes in nutrition, hydration, sleep, and recovery can make a massive difference in their athletic success.

Want a custom performance plan for your athlete?

I can help! Learn more about my 1:1 coaching for student athletes by emailing me at nutritionalrestoration@gmail.com.

In health,

Dr Jennette Malsbury