Student athlete supplies: Nutrition, recovery and injury care items

The school bell rings, marking the end of the academic day. But for a student athlete, that means it’s time to switch gears and focus on their sport. Are they prepared for the season ahead? There’s more to taking up a sport than uniforms, shoes and balls. This list outlines some of the all-important (but often forgotten) items that go into a winning season: recovery tools, nutrition support and some picks for injury prevention.

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Items beyond traditional “sports gear”

Of course, athletes need their uniforms, helmets, balls and cleats. But what about the items that can help support their overall well-being and health? Below are some health and safety items that go beyond the typical sports gear. These supplies can help fuel play and support recovery.

Water bottle

Hydration is critical to athletic performance, and a handy water bottle makes it easy to carry water. Some water bottles have storage compartments, allowing them to carry protein powder or hydration packets easily. That way, student athletes can mix and drink their nutrients immediately after workouts.

Electrolytes

Electrolytes are found in certain sports drinks like Gatorlyte and powders like Liquid IV. Electrolyte replacement is important for athletes because they help replace the electrolytes athletes lose through sweat. Electrolyte replacement can be especially important for athletes who take up endurance sports, like running, swimming and cycling, as well as those who play sports in hot weather.

Athletes can drink a beverage with electrolytes before workouts to help hydrate and prepare their bodies. During practice, athletes can take a few more sips to help replenish fluids and electrolytes lost through exercise. Energy chews are another option that provide a quick source of energy. After training ends, athletes can finish their drink to rehydrate and help recover for the next day.

Healthy snacks

Packing healthier snacks to eat between the end of the school day and the start of practice can help bridge the gap between meals and prevent energy crashes. Athletes might consider placing protein bars, granola, nuts, seeds or trail mix in their gym bags. Snacks containing carbohydrates, protein and healthy fats help support athletes’ overall well-being. Pre-exercise snacks should be consumed 1 to 4 hours before the athlete’s activity, depending on how each student athlete’s body tolerates food.

Sunscreen

Sunscreen is important for everyone, especially those who participate in outdoor sports. Sunscreen helps to protects the skin from harmful ultraviolet (UV) rays and risk of sunburn. Lip balm with sun protection factor (SPF) helps to shield the delicate skin on the lips from sun damage, thus preventing burns.

Combination locks

Combination locks can be great to help keep gym bags safe in high-traffic areas, such as locker rooms. Unlike keyed locks, kids don’t have to worry about losing a key; instead, they can remember the combination to protect their sports gear, allowing them to focus on their game. Besides gym bags, athletes can use locks for lockers, equipment storage or other personal items that need securing.

Headphones

Headphones can be a great addition to any student athlete’s gear, especially for those bus rides to games. Listening to a favorite pump-up playlist can help athletes get “in the zone” and focus on the competition ahead. Plus, calming music or a relaxing podcast can help ease pre-game jitters. Some teams even create shared playlists to listen together and play on a speaker in order to foster team spirit.

Recovery items and methods for sports season

Injuries might not be fun to think about, but they can be a part of playing sports. Being prepared can help families handle minor muscle strains and basic first aid. Having the right supplies on hand can help support young athletes’ well-being. Below is a list of items that caregivers can use to prepare their athletes for training. 

Tape

If a student athlete feels pain or tension in their shoulders, arms or legs after practice, they can reach for kinesiology therapeutic (KT) tape and apply it to the affected muscles. Taping might help athletes maintain a good range of motion during activity while also helping with their blood flow and keeping inflammation down.

If an athlete hurts their knee during a game, they can use pre-wrap to protect their skin, followed by athletic tape to help stabilize their joints.

Cold therapies

Cold compresses and ice packs can help student athletes by helping to bring down swelling after an injury or a workout. If an athlete gets hurt during a game, using a compress right away can help protect the injury from getting worse. Ice packs also help ease symptoms by numbing the area.

Over-the-counter (OTC) options

After a long match, it’s not uncommon for athletes to reach for something to help their bodies with post-game soreness. Someone might take an OTC option like ibuprofen or acetaminophen to manage muscle aches, while someone else might prefer a topical gel to help soothe a specific area. Since everyone responds differently, an athlete might consider keeping a small stash of pain relief options in their bags (like tablets or creams) to access relief support and treatment quickly.

 Student athletes should speak to a health care provider before starting or stopping any supplement or OTC medication.

Braces

Braces might not be the first thing student athletes think of. But braces are important for addressing injuries and helping prevent further problems. If an injury happens, caregivers can consider options including foot and ankle supports, slings and splints, arm and elbow braces, thigh and knee stabilizers, hand and wrist braces, and shoulder and neck supports. Student athletes can pack these braces in a sports bag as needed or use them at home.

First-aid care

First aid kits often include basic supplies, like bandages, gauze or a roll of tape. But student athletes may also need antibacterial supplies to help clean out scrapes after sliding into home base or diving for a ball. Burn treatment (like CVS Max Strength burn gel) can also help soothe scrapes from falls or friction. An athlete might also find it helpful to keep a small tube of burn cream in their gym bag.

Self-massage tools

For post-workout recovery, massage guns and foam rollers can help relieve deep tissue and muscle tension. Massage balls can also help with targeted areas on the body. An athlete might consider doing light yoga or stretching during a post-workout recovery routine at the end of the day. Student athletes can use massage guns and foam rollers at home — they can even roll out or stretch while watching a show.

Compression socks

Compression socks help student athletes by gently squeezing their legs to increase blood flow, which can help sore muscles after a tough workout.

Sleeping mask

Eye masks help block out light, and darkness triggers the release of melatonin, an important hormone that regulates sleep and helps muscles repair. Studies show that even small improvements in sleep quality can help with a student’s athletic performance. One study even found that better sleep can help with improving speed, vigilance, learning and memory.

Epsom salts

Taking a bath with Epsom salts may help relieve sore muscles, minor sprains and bruises. 

Sanitation and preventative care

Disinfectants and sanitizers

Student athletes can consider using disinfectant sprays for shoes, gym bags and frequently touched surfaces in training areas. Antimicrobial towels are designed to resist the bacteria that grows on them, so these towels can be great options for cleaning up after workouts. Hand sanitizers can be accessible on the field or court by clipping them on to water bottles or backpacks.

Laundry detergent packets

Travel-sized laundry detergent packets can help student athletes easily wash their uniforms or workout clothes on-the-go, especially during away or overnight games. Regularly washing sports gear is important for removing sweat, dirt, injury stains and bacteria that can lead to odor and potential skin irritations. Plus, having clean uniforms helps prevent skin infections that can sideline athletes.

Mental health tools for student athletes

Student athletes can face unique pressures. That’s why nurturing their mental well-being is just as important as caring for their physical heath. Prioritizing both helps student athletes recharge and heal faster, allowing them to compete at their best. Below are some recovery tools that can help students get back to training.  

Meditation

Meditation can be a useful self-care technique that can help student athletes recover, especially when it comes to their mental well-being. Even a few minutes of daily meditation can help lower the stress and anxiety that can come with balancing school, sports and other activities. Meditation can also help with focus, which may help athletes perform better.

Injury prevention tips

While minor aches and pains are part of the game, preventing injuries before they happen is just as important as recovering from them. Alongside OTC care and recovery tools, a few tips can help student athletes stay stronger, mobile and ready for whatever practice brings.

Warming up before practice

Light cardio and dynamic stretches can help loosen muscles and reduce the risk of strains and sprains. Unlike static stretching, which involves holding a position for a period of time, dynamic stretching keeps the body moving. Many experts now recommend it as the preferred method before workouts or games. Research shows that warmed-up muscles are more flexible and less likely to tear. They stretch farther before breaking and act more elastic. 

Cross-training

Athletes in high-impact sports (like runners) benefit from cross-training activities such as weightlifting or swimming to help improve endurance and balance out their muscle use. Cross-training can improve performance and reduce injury risk. But it's recommended to check with a health care provider, coach or trainer before starting any additional exercise programs.

Wearing the right gear and replacing when needed

Uniforms and protective equipment (like mouthguards, pads or protective cups) can reduce stress on joints and muscles. Another important piece of protective equipment — a football player’s helmet — can help reduce head injury risk by up to 75 to 85 percent. It is important that all equipment used by a student athlete is made for their sport and fits them well. Health care providers and coaches can help guide student athletes about what kind of gear is best for their sport. Checking gear regularly for wear-and-tear and replacing old shoe pairs with new ones can also help an athlete avoid injuries.

Using the right form and technique

Using the correct body movements and posture is one of the best ways to protect against overuse injuries. For example, how an athlete positions their knees or aligns their hips can affect their stride and speed. For any sport like lifting, running or swimming, having good posture can help athletes move more efficiently and perform better. If something feels awkward or if a student is unsure about their form, it's okay to ask a coach for feedback. Being proactive about proper technique now can make a big difference in how an athlete feels — and how fast they go.

Listening to the body

If something hurts, it's not recommended to push through it. A sore shoulder from swimming laps might be the body's way of asking for a break. Playing through pain can turn a minor issue into a major one. In fact, nearly half of sports injuries among student athletes in middle school and high school each year comes from overuse. Icing, resting or checking in with a health care provider or a trainer can help. It is better to take a few days off rather than risking a more extensive injury or spending a whole season on the bench.

Key takeaways

When it’s game time for student athletes, having the right supplies is more than just the traditional sports gear. There are often-forgotten recovery tools that can make a difference in a student athlete’s health and overall well-being. Creating a checklist that fits a student’s specific athletic needs can help families support their performance on and off the field.