Kart Smarts: March Fuel Ness: Three Nutrition Habits That Win Every Time

Every March, fans fill the brackets, cheer for the cheerleaders, and call for the buzzer beaters that keep them on the edge of their seats. While only one team eventually lowers the net, the habits that get them there are formed long before tip-off. Nutrition works the same way. If you’re trying to level up your food sampling this spring, here are three tournament-tested strategies to bring to your kitchen.

In basketball, top teams don’t win by accident, they focus on fundamentals that actually move the scoreboard. With nutrition, not all habits are created equal. Instead of trying to fix everything at once, pick a few “top seeds” like prioritizing protein at breakfast, staying hydrated, planning meals and making balanced plates most days. Then layer in small supportive behaviors that make these big habits easier to implement, like protein shakes the night before, pre-wash produce, or packing snacks before you leave the house.

No team shows up to a game under fuel and expects to perform, yet many adults try to power through busy days on caffeine and convenience carbs alone. The result: cravings, less energy, and more food later in the day. A simple, athlete-inspired fueling approach centered around protein for satiety and muscle repair, fiber for digestion and blood sugar support, and hydration for sustained energy.

A practical system might look like 20+ grams of protein in the morning, consistent fluids throughout the day, and intentional snacking between meals to avoid prolonged fasting. The goal isn’t to limit yourself, it’s to make sure your body has the resources to perform the games you ask it to run. Over time, these small habits add up—supporting consistent energy, better focus, and more consistent performance throughout the day.

Every tournament has its ups and downs. Nutrition has its prescription: sick kids, schedule changes, travel days, low motivation, or limited convenience options. People who maintain healthy habits for a long time are not those who never mess up. They are the ones who have a bench they can lean on when life gets stressful.

A solid nutrition bench includes easy protein options (like edamame added to a salad or a grain bowl), shelf-stable grains or beans, ready-to-eat produce, portable fruit (fresh, frozen, or dried fruit work well here), and balanced meals that prevent you from going long without fuel.

March Madness is exciting because it’s unpredictable, social, and full of movement changes. Nutrition can feel the same when we shift our mindset from perfection to strategy and from restriction to fuel. You don’t need a full bracket to improve your habits, just a solid game plan, flexible execution, and small wins that take you to the next round.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

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Services: 1-2

For Smoothie Base:

• 1 cup frozen mango slices
• 1 small frozen banana (or half a large one)
• ¾ – 1 cup soy milk (not sweetened or vanilla)
• 1 scoop soy protein powder (vanilla or unflavored)
• 1 tablespoon chia seeds (optional, for fiber)

Toppings (choose 2-4):

• Fresh mango cubes
• granola
• Hemp hearts or chia seeds
• Unpleasant pieces of coconut
• I am a drizzle of ice
• Barry

1. Add the frozen mango, banana, soy milk, protein powder, and chia seeds (if using) to the blender.
2. Blend until thick and smooth, starting with ¾ cup soy milk and adding more as needed to reach a spoonable consistency.
3. Pour into a bowl and top with your favorite toppings for crunch, color and flavor.

Olivia Teddy is a Hy-Vee Corporate Registered Dietitian.