One of the biggest problems with high school athletes (and athletes in general) is their diet. They will eat fast food 2-3x per week and skip breakfast half the time. Skipping breakfast is the biggest no-no, but, lack of good food after training can also limit your recovery ability as well.
Notice all the different colors of fruits. Get a wide variety of colors in your diet. It definitely helps. Not to mention all of that food is just delicious!! You have to eat for performance. Every meal has to have a reason or a purpose. My main meat sources are not included here (Tilapia, Salmon, Chicken Breast, Tuna, Steak, Ground Beef), but these are some of the things that should be going on the side of your plate (along with some good greens).
In order to be great you have to have ALL aspects of your life in check. That includes sleep, diet, social life, minimal stress, training, and of course the right mindset. Lack of commitment in any area will result in a failure to produce your best performance when it counts.
A great way to mix all of these in on a daily basis is in your post workout nutrition shake. What I do is mix 1.5 scoops of Elite Gourmet protein in with 1/2 cup of strawberries, blueberries, ice cubes, 1c milk, and 1c water. Since the 2nd most important meal (after breakfast) is your post workout meal, this can get you your protein fast, as well as all of those powerful antioxidants and simple sugars to start that recovery process as soon as possible.
Don’t make the mistake of seeing your diet as a small factor…You can only perform on the fuel your body gives you. Give yourself all the fuel you need to keep that fire burning strong!!