Game Changers: Athlete Edition – Episode: Brian Parana (Part 1)

Show Description In this insightful episode of Game Changers Athlete Edition, hosts Kortney Harmon and Julie Jones welcome sports nutrition expert and high school health coach Brian Parana. Brian, a former competitive runner and triathlete, brings over two decades of experience working with individuals on optimizing health, fitness, and performance—especially for young athletes. In part one of his conversation with the Game Changers team, Brian dishes practical, no-nonsense advice on fueling athletic excellence, demystifying protein intake, nutrient timing, and building food habits that stick for life. Whether you’re a parent, an athlete, or a coach, this episode is packed with relatable stories, actionable nutrition strategies, and a clear-eyed approach to developing a healthy relationship with food.

Episode Highlights

Meet Brian Parana

• Family, fitness, and food: Brian shares his background as a husband, father of four active kids, and someone passionate about nutrition and travel.

• Professional focus: 23+ years of coaching people of all ages and health backgrounds, with an emphasis on lifelong nutrition—not just quick fixes.

How Nutrition Fuels Performance

• Brian and Julie reflect on learning about sports nutrition before it was mainstream, and how nutrition shaped their own athletic journeys.

• Nutrient timing: The importance of eating carbohydrates before activity for performance and recovery.

• Misconceptions: Debunking myths like “pizza is always bad before a game,” and emphasizing individualized, context-driven choices.

Young Athletes and Common Nutrition Mistakes

• Distraction and under-preparedness: Today’s young athletes often lack nutritional awareness and a plan for fueling.

• Impact on performance: Poor food choices or skipping meals affects training intensity, recovery, and long-term results.

• “Every yes is a no”: Choosing snacks like goldfish and pretzels over balanced meals means missing out on vital recovery and energy.

Protein, Carbs, and Building the Athletic Plate

• Practical rules: Strive for balance—one-third protein, one-third veggies or fruit, one-third starch.

• Protein demystified:

  • General guideline for high school athletes: 0.8–1.0 grams of protein per pound of body weight, adjusted for sport and goals.

  • Visualize portions: A deck of cards = about 3–4 ounces = ~30 grams protein.

  • Spread intake between 3–4 meals; don’t chase extreme protein supplement routines.

• Carbohydrates for energy: The more intense your sport and training, the more carbs (think rice, potatoes, pasta) you need to support performance and sleep.

Practical Planning & Life Hacks for Busy Athletes

• Plan to automate: Brian shares automation and routines that help families (and athletes) stay consistent with nutrition, even with busy schedules.

• Prep over “winging it”: Whether it’s packing lunch the night before or meal prepping on weekends, successful nutrition comes down to forethought, not luck.

• The power of triggers: Setting alarms, post-it reminders, or family routines ensures food decisions are proactive, not reactive.

Mindset and Motivation

• Tie nutrition to “your why”: When good nutrition is connected to performance goals and personal aspirations, it becomes far more meaningful—and sustainable.

• Habits, not hacks: Brian emphasizes real behavior change—moving more, eating better, and practicing portion control—over fads, quick fixes, or supplements.

Key Takeaways for Athletes and Parents

• Nutritional awareness is a game-changer: What you eat and when you eat matters for training, recovery, and overall results.

• Balanced meals trump endless snacking: Prioritize real, whole foods, not convenience snacks.

• Preparation is a superpower: Set yourself up for success by planning and prepping, not leaving nutrition to chance.

• Protein and carbs are your friends: Don’t be afraid of either; just get them in the right amounts for your sport and body.

• Building habits takes intention: Use reminders, routines, and language that empower you to make better choices, not just for a season but for life.

• Connect food to outcomes: Remind yourself (and your athletes!) that every food decision is either fueling or draining your performance.

Quotes from the Episode

• “Every time you say yes to something, you’re saying no to something else.”

• “I want people saying, ‘Brian taught me how to eat balanced meals, be more prepared with my food, and practice portion control.’”

• “You have to slow down a little bit to be able to speed back up.”

• “If you’re saying yes to handfuls of goldfish crackers, you’re saying no to a balanced meal—so which will really help you recover and perform?”

Connect & Share

• Follow us on social media @GameChangersPod

• Subscribe to Game Changers wherever you listen to podcasts

• Share this episode with your team, a parent, or anyone who wants to elevate their nutrition and their game

Disclaimer
This episode is for educational and informational purposes only and does not constitute professional nutritional, medical, or coaching advice. Always seek personalized guidance from qualified professionals before making major changes to diet or training. Guests’ views are their own and do not necessarily reflect those of Game Changers: Athlete Edition or its hosts. Results may vary; use this information at your own risk.