Being an athlete is challenging, especially when it comes to maintaining a balanced diet without completely cutting out treats that may be considered unhealthy. Athletes need the right balance of protein, carbohydrates, healthy fats, and plenty of fluids. Managing eating habits can be difficult, but soccer and rugby player Charlotte Jones seems to have found a system that works.

Early morning games can be especially tough. Eating too much beforehand can cause discomfort and negatively affect performance, so Charlotte recommends keeping it simple. She said, “I usually eat a banana and drink plenty of water before an early game. It fuels me enough and doesn’t cause any discomfort.” For evening games, she explained, “I’ll have a sandwich and some fruit. It gives me the protein and nutrients I need from the vegetables and meats.”

Cravings for unhealthy foods can still happen, and Charlotte believes the key is not to restrict yourself completely. “By cutting yourself off entirely, you actually make your cravings stronger, which isn’t helpful,” she explained. She added, “I try to eat fruits and vegetables whenever I can, and when I do have cravings, I enjoy them in small portions.”

Food plays a major role in an athlete’s performance. What and how much an athlete eats can have a big impact on energy and focus. Charlotte said, “It fuels me for games and practices so that I have energy.” Carbohydrates are especially important because they provide the energy needed for high intensity activity. Eating too little before a game or practice can leave athletes feeling tired and sluggish early on.

“Keeping a good diet as an athlete doesn’t have to be hard,” Charlotte said. Instead of cutting out unhealthy foods completely, it is all about balance, enjoying the foods you love while still giving your body the nutrients it needs.