Nutrition: You Are What You Eat

By Patrice Jones, CPC, CWDS

Garbage in, garbage out! Food is like the gas in your car, and if you buy cheap gas, your car doesn’t run well. Your body is a complex, finely-tuned machine and requires varying levels of macronutrients, vitamins, and minerals to support you in your winterguard journey.

Macronutrients are proteins, fats, and carbohydrates. To support muscle mass, muscle repair, and recovery, you will need a higher percentage of protein than you’re probably getting. Most people eat meat once a day which probably equates to about 30-50 grams. To calculate how much protein you should be taking in, use Google to convert your weight from pounds to kilograms (pounds divided by 2.2). Multiply that number by 1.5 and that’s the amount of protein in grams you should be taking in per day to support this athletic endeavor. This means adding meat or plant sources to every meal.

Nutrition plays a vital role in enhancing the performance and well-being of winterguard members. Whether you're preparing for intense rehearsals, grueling performances, or competitive events, fueling your body with the right nutrients is essential. Here's a comprehensive guide outlining nutritional recommendations for winterguard athletes, along with food choices to support your training and performance. A meat diet is recommended, but vegetarian options are listed below as well. The difference is a vegetarian diet will take more planning to combine foods properly to make complete proteins.

Hydration

• Stay hydrated throughout the day no matter if it’s a rehearsal, performance, or an off day.

• Drink one ounce of water per pound of body weight containing electrolytes. I recommend and use LMNT.

• Obtain and use a gallon jug and drink your water/electrolyte mix regularly. Every break should be spent sipping on that jug. Never chug water, and never replace fluid losses with just plain water. This is very dangerous.

• Avoid sugary drinks, excessive caffeine, and alcholo as they can lead to dehydration.

Proteins

• Proteins are essential for maintaining muscle mass, facilitating muscle repair, and recovery.

• Choose lean sources of protein such as beef, pork, chicken, turkey, fish, and eggs.

• Eggs are a wonderful source of cholesterol which is needed to support hormonal processes in your body and nerve health.

• Incorporate protein into each meal to support muscle growth and recovery.

Carbohydrates

• Carbohydrates are your body's primary energy source, crucial for endurance.

• Consume complex carbohydrates such as whole grains, fruits, vegetables, and legumes.

• Opt for whole wheat pasta, brown rice, quinoa, sweet potatoes, and oatmeal.

• Include complex carbohydrates in every meal to maintain energy levels.

Healthy Fats

• Healthy fats provide sustained energy and support overall health.

• Healthy fats are more satiating that complex carbohydrates and will sustain you longer.

• Include sources of omega-3 fatty acids such as salmon, walnuts, flaxseeds, and chia seeds.

• Use olive oil, coconut oil, avocado, and nuts in moderation for added healthy fats. Olive and avocado oils are the primary oils for performance and recovery.

Fruits and Vegetables

• Fruits and vegetables contain vitamins, minerals, and antioxidants.

• Include a variety of fruits and vegetables to ensure you get a wide range of nutrients.

• Berries are the fruity of choice and a great source of nutrients, but keep in mind that fruits are very high in sugar.

Pre-Workout Fuel

• Consume a balanced meal containing carbohydrates, proteins, and a small amount of healthy fats 2-3 hours before workouts or before rehearsal days and competitions. Skipping meals is not a good idea.

• Examples include whole grain toast with peanut butter and banana, Greek yogurt with berries and granola, or a turkey sandwich on whole wheat bread.

Post-Workout Recovery

• Refuel your body within 30-60 minutes after intense rehearsals or performances.

• Opt for a combination of carbohydrates and protein to replenish glycogen stores and promote muscle recovery.

• Examples include chocolate milk, a protein smoothie with fruit, or a turkey wrap with vegetables.

• Bring your lunch, so you don’t have to rely on whatever fast food places are close by. The only thing fast food offers is calories — nothing else. Subway or HEB can have acceptable options.

Snack Options

• Choose nutrient-dense snacks that contain protein to keep energy levels stable between meals.

• Examples include trail mix, Greek yogurt with honey, whole grain crackers with cheese, hummus and vegetable sticks, or a piece of fruit with nut butter.

Avoid Sugary and Processed Foods

• Limit your intake of sugary snacks, candies, sodas, and processed foods.

• These can lead to energy crashes and poor performance.

• Opt for whole, unprocessed foods whenever possible.

Listen to Your Body

• Pay attention to hunger and fullness cues.

• Eat when you're hungry and stop when you're satisfied.

• Experiment with different foods and meal timings to find what works best for your body.

• If you have a medical need to eat more often, please let me know so we can accommodate you.

Supplements

• While a well-balanced diet should provide most of your nutritional needs, some athletes may benefit from supplements such as vitamin D, omega-3 fatty acids, or complete protein drinks. Consult with your healthcare professional or dietician before starting any new supplements.

• A note about creatine…while creatine offers many benefits, it is often used incorrectly. Dry scooping has become a common practice, but it’s dangerous and should never be done.

Protein Drinks/Shakes

• Protein drinks and shakes are an easy way to get complete proteins, but not every option is created equally. If you want to supplement with a protein shake, you can make your own or you can purchase them commercially. The only one I recommend is Core Power Fairlife Elite. They come in 42g and 24g options. For your money, the 42g bottle is a better choice, and they come in chocolate, strawberry, or vanilla.

• Click here to purchase on Amazon. These are sold at various stores, but they usually cost more than Amazon.

Caffeine

• Caffeine is a stimulant and weak diuretic. The key is to take in a consistent, minimal amount in the morning (so it doesn’t interfere with your sleep) and stay away for energy drinks with high amounts of caffeine.

• Caffeine is one of the few drugs that has no antidote.

Rest and Recovery

• Adequate rest and recovery are just as important as nutrition for optimal performance.

• Aim for 7-9 hours of consistent, quality sleep each night to support recovery and muscle growth.

Consult with a Registered Dietitian

• For personalized nutrition advice and guidance, consider consulting with a registered dietitian who specializes in sports nutrition.

• They can help you develop a customized meal plan based on your individual needs, goals, and dietary preferences.

• I am a nutritionist with a certification in sports nutrition. There are many evidence-based, formally-trained nutritionists, but anyone can call themselves a nutritionist. I mention this, so you know the difference. A registered dietitian is someone with at least a Bachelor’s degree in nutrition, and they are licensed. Dietitians specialize in medical nutrition therapy, whereas nutritionists do not. I can help you with general nutrition planning, teach you about hydration and macronutrients, but if you have a medical condition such as hypertension, diabetes (types 1 or 2), POTS, etc., a registered dietitian is best.

Vegetarian Fueling for Winterguard Performers (Protein, Recovery, & Performance Support)

Why This Matters

Vegetarian winterguard performers can meet all performance and recovery needs with proper planning. However, the combination of high training demand, limited rehearsal days, and frequent travel weekends means that intentional protein intake is especially important.

Protein supports:

• Muscle repair

• Injury prevention

• Energy stability

• Recovery between rehearsal days

Understanding Plant-Based Proteins

Many plant-based protein sources are described as “incomplete” because they may be lower in one or more essential amino acids. However, this does not mean they are inadequate.

Important Rule (Updated Science)

You do NOT need to combine plant proteins in the same meal to make them “complete.”

Your body maintains an amino acid pool, combining proteins eaten across the entire day. As long as you eat a variety of plant protein sources throughout the day, your body can meet its essential amino acid needs.

Here are some examples of complete protein sources for vegetarians:

• Quinoa: Quinoa is a versatile pseudo-grain that contains all nine essential amino acids. It's also high in fiber and rich in nutrients like iron and magnesium.

• Soy Products: Soybeans and soy products such as tofu, tempeh, edamame, and soy milk are excellent sources of complete protein. They are also rich in other nutrients like calcium, iron, and vitamin B12.

• Buckwheat: Despite its name, buckwheat is not related to wheat and is gluten-free. Buckwheat contains all essential amino acids and is a good source of fiber, magnesium, and antioxidants and is a great way to boost protein content.

• Chia Seeds: Chia seeds are tiny seeds packed with protein, fiber, omega-3 fatty acids, and various micronutrients. They can be added to smoothies, yogurt, or oatmeal to boost protein intake.

• Hemp Seeds: Hemp seeds are a complete protein source rich in omega-3 and omega-6 fatty acids, as well as magnesium, iron, and zinc. They have a nutty flavor and can be sprinkled on salads, cereal, or yogurt.

• Quorn: Quorn is a meat substitute made from mycoprotein, a type of fungus. It's a complete protein source and comes in various forms like burgers, nuggets, and mince.

• Amaranth: Amaranth is a gluten-free pseudo-grain that's rich in protein, fiber, and micronutrients. It contains all essential amino acids and can be cooked like rice or quinoa.

• Spirulina: Spirulina is a type of blue-green algae that is exceptionally nutrient-dense. It's a complete protein source and provides vitamins, minerals, and antioxidants.

• Combining Plant-Based Proteins: While individual plant-based foods may not contain all essential amino acids, combining complementary protein sources can create complete proteins. For example, combining legumes (beans, lentils, chickpeas) with grains (rice, wheat, corn) or nuts/seeds with grains can provide all essential amino acids.

What Actually Matters for Vegetarian Performers

1. Protein Variety Across the Day

Aim to include plant protein sources from different categories:

• Legumes (lentils, chickpeas, beans)

• Soy products (tofu, tempeh, edamame)

• Dairy or eggs (if included)

• Nuts and seeds

• Whole grains

Variety matters more than same-meal pairing.

2. Adequate Total Protein Intake

Vegetarian athletes may need slightly higher total protein intake, especially during rehearsal weekends.

Best practice:
Include a protein source at every meal and snack, particularly:

• Breakfast

• Post-rehearsal meals

• Evening recovery snacks

3. Leucine for Muscle Recovery

Leucine is a key amino acid that helps trigger muscle repair.

Higher-leucine vegetarian options include:

• Soy products (tofu, tempeh, soy milk)

• Lentils

• Chickpeas (think hummus)

• Pea protein

• Pumpkin seeds

• Dairy (if included)

Practical Vegetarian Protein Examples

Remember, these do not need to be eaten together at the same meal:

• Greek yogurt or soy yogurt at breakfast

• Lentil or bean-based lunch

• Rice, quinoa, or pasta with vegetables at dinner

• Nuts, seeds, or hummus as snacks

The body will combine amino acids over the course of the day.

When Pairing Proteins Can Be Helpful

While not required, pairing proteins in the same meal can be useful:

• During short fueling windows (during or after rehearsal)

• When food access is limited during travel

• For simplicity on rehearsal weekends

Examples:

• Rice + beans

• Hummus + pita

• Peanut butter + whole-grain bread

Common Pitfalls to Avoid

• Skipping meals

• Relying only on vegetables without protein

• Under-eating due to busy rehearsal schedules

• Fear-based restrictions around carbohydrates or fats

These increase fatigue, injury risk, and burnout. Remember, in the marching arts, your fatigue can injure others, not just yourself.

Bottom Line for Vegetarian Winterguard Performers

Vegetarian fueling can fully support high-level winterguard performance when it includes:

• Consistent meals

• Adequate protein

• Variety across the day

• Enough total energy intake

Fueling is part of training.

Weight, Weight Loss, & Weight Control

Why This Section Exists

Weight and body composition are often discussed—directly or indirectly—in aesthetic and performance spaces like winterguard. This can create confusion, pressure, or misinformation. The purpose of this section is to provide accurate, health-centered guidance that prioritizes performance, safety, and well-being over appearance.

Winterguard performance depends on:

• Strength

• Endurance

• Coordination

• Injury resilience

• Mental focus

These outcomes are not reliably predicted by body weight.

Weight Is Not a Performance Metric

Current evidence shows that:

• Body weight alone does not determine strength, stamina, or skill

• Athletes of many body types perform at elite levels

• Attempts to force weight change during a competitive season often reduce performance and increase injury risk

There is no single “ideal” weight for winterguard performers.

Weight Loss During the Season: What the Evidence Says

Intentional weight loss during an active WGI season is generally not recommended, especially when:

• Rehearsal demands are high

• Recovery time is limited

• Travel and sleep schedules are inconsistent

Research consistently shows that calorie restriction during heavy training periods increases risk for:

• Fatigue

• Muscle loss

• Stress fractures

• Tendon injuries

• Hormonal disruption

• Poor concentration and mood changes

For performers, this can translate to:

• Decreased endurance

• Increased mistakes

• Higher injury rates

• Burnout

Energy Availability: The Real Priority

Rather than focusing on weight, sports nutrition focuses on energy availability—the amount of energy left for basic body functions after training demands are met.

Low energy availability can occur at any body size and is associated with:

• Frequent injuries

• Delayed healing

• Menstrual irregularities

• GI issues

• Anxiety and depression

• Reduced performance

Adequate fueling is essential for both physical and mental health.

Weight Changes That Happen Naturally

Some performers may notice natural weight fluctuations during the season due to:

• Increased activity

• Changes in routine

• Hydration shifts

• Muscle adaptation

These changes are:

• Highly individual

• Not a goal or expectation

• Not a measure of success or commitment

Intentional manipulation of weight is not required to perform at a high level.

When Weight Conversations May Be Appropriate

Weight-related concerns should only be addressed:

• With a licensed healthcare professional

• In the context of overall health, not aesthetics

• Without pressure or comparison

Appropriate professionals include:

• Registered Dietitians (RD/RDN), ideally with sports experience

• Physicians, nurse practitioners, or physician assistants

• Licensed mental health professionals

Red Flags to Take Seriously

Seek support if you or a teammate experiences:

• Fear of eating or guilt around food

• Use of laxatives, diuretics, stimulants, or purging

• Skipping meals to “make up” for rehearsals

• Obsessive body checking or weighing

• Training despite injury or extreme fatigue

• Dizziness, fainting, or frequent illness

• Loss of motivation or joy in performance

These are health concerns, not discipline issues.

Healthy Weight Stability Strategies

Rather than weight loss or control, evidence supports:

• Eating regular meals and snacks

• Including carbohydrates, protein, and fats consistently

• Hydrating adequately

• Prioritizing sleep

• Allowing the body to adapt naturally to training demands

Stable fueling supports:

• Strength retention

• Injury prevention

• Faster recovery

• Mental clarity

Remember…

• Weight is not a requirement, goal, or metric of success in winterguard

• Intentional weight loss during the season is not evidence-based

• Health, recovery, and performance improve when the body is adequately fueled

• Support is available, and asking for help is a strength

Winterguard excellence is built on skill, preparation, resilience, and teamwork—not a number on a scale.

Website Disclaimer

The information provided on this website is for educational and informational purposes only and is not intended as, nor should it be considered, medical, nutritional, psychological, or therapeutic advice. Content is not a substitute for professional diagnosis, treatment, or individualized care from a licensed healthcare provider. Participation in winterguard and other performing arts involves inherent physical and mental demands; individuals should consult qualified professionals regarding their personal health needs. Use of this information is voluntary, and the author and organization disclaim any liability for injury, loss, or adverse outcomes resulting from the use or interpretation of the content.