Considering August is just around the corner, I thought I would share an article I wrote for the Volleyball Magazine (www.volleyballmag.com). This covers information and tips for the athletes preparing for their collegiate sport and season. Share with those that may benefit!
It’s the beginning of a new season, maybe the first for some of you, and you are faced with practices, two-a-days, new teammates, new classes and new professors. That can be overwhelming for many athletes! Now throw in the end of summer blues while trying to juggle your new schedule and having to stay fit after training hard for months. Where does this energy come from that allows you to do all of this day after day? Many times athletes forget that this energy comes from the food they eat and more often then not, the performance-fueling plan is the first thing that goes out the door. Start this year prepared and committed to fueling your body, mind and performance to keep you on top of your game and at the top of your class.
Back to school fueling
When putting together your plan and choosing what, when and where to eat remember some of the basics. You want to start nourishing and hydrating early, with breakfast or a snack within a half hour of waking, then follow with a healthy meal or snack that is balanced with complex carbohydrates, lean protein and healthy fat about every 3 hours. As an athlete, your calorie needs are going to be higher then most. But you still want those calories and nutrients coming from foods that will help you perform and recover year after year.
Carbohydrates are the body’s most efficient source of energy because they breakdown into glucose which is the body and brain’s primary source of energy. Glucose is needed to maintain blood sugar levels and it is stored in the liver and muscles in the form of glycogen. Adequate glycogen stores are essential for peak athletic performance.
Protein is needed for growth, maintenance and repair of all the body tissues, and helps to keep your immune system strong. A complete protein has contains the 9 essential amino acids (not made by the body) and is found in animal protein (fish, eggs, low-fat dairy products, poultry, lean meats). An incomplete protein is typically lacking one or more of the 9 essential amino acids and is found primarily in plant sources (beans, peas, nuts, seeds, and grain). Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day. You can also combine two or more incomplete proteins (ex: rice and beans, tofu and nuts, soy milk and cereal) to make a complete one.
Fat is an energy rich and important nutrient, but should be consumed in moderation. Aim to eat more of the unsaturated fats (olive oil, nuts, seeds, avocado, fatty fish) that are good for the body and limit the amount of saturated fats (animals products, fried foods, baked goods). Healthy fats play a role in athletic performance, growth, development, and optimal health. The lower the intensity and the longer the duration of exercise, the more fat is used for energy, while the greater the intensity and shorter the duration, the more carbohydrate is used for energy
Fruits and vegetables not only contain essential vitamins and minerals to keep your immune system strong and aid in recovery, help to minimize oxidative damage, but they also contain fiber as well. Fiber helps to keep you regular, feel fuller longer and control cholesterol in your body. Consume a minimum of 5 servings of fruits and vegetables total each day. For the most convenience, have vegetables at your main meals and fresh fruit on the go for snacks.
Cafeteria eating
Navigating the cafeteria can be time consuming and confusing. Keep it simple and keep in mind your fueling basics. We pretty much know the unhealthy options out there: fried foods, greasy burgers, meat-loaded pizza, sugary cereals, bacon, potato chips, ranch dressing…what can you choose instead?
Tip 1: Complex Carbs. Whenever possible, eat brown rice over white rice, baked potatoes over french fries, high-fiber cereal like Kashi over sugary cereal, and choose quinoa, whole wheat pasta, corn tortillas and whole grain bread.
Tip 2: Lean Proteins. Go for grilled over fried and take off the skin! Choose a variety like beans and legumes, fish, eggs, poultry and then lean red meats. Make sandwiches and wraps with tuna, turkey, ham or roast beef. Try to trim beef, pork, chicken and turkey of visible fat (marbling, skin and bread coatings)
Tip 3: Healthy Fats. Add seeds, avocado, and olive oil to your salads. Make fatty fish like salmon or tuna a part of your meal rotation.
Tip 4: Fruits and Vegetables. Load up on fresh veggies (raw, steamed, boiled) as often as you can at lunch and dinner. Take advantage of that salad bar! It’s a good idea to incorporate fresh fruit into other dining hall options by cutting a banana into a bowl of cereal, or by eating fresh strawberries with yogurt, or taking fruit with you to go to eat at class.
Tip 5: Hydrate Water provides an abundance of health benefits! You need to stay hydrated to keep focus and perform. Get into the habit of drinking water first and throughout the day. Hydrate primarily with water and unsweetened teas, but low-fat dairy, dairy alternatives and 100% fruit juice are okay, too.
Tip 6: Dessert. Typically there are a lot of choices! Try low-fat frozen yogurts, sorbet, fresh fruits and oatmeal cookies over the traditional ice cream sundaes and big chocolate chip cookies.
Your athlete bag
This is your back up plan for on the go and your survival pack! Include water, fresh fruit, trail mix, cereal or sports bars, gus/gels for practice, pretzels, and peanut butter sandwiches.
Dorm room eats
Environmental control! You probably have a mini-fridge. So, surround yourself with foods that fit into your optimal fueling plan. Popcorn, veggie chips, hummus, the makings for sandwiches, high-fiber cereals, greek yogurt, raw nuts and seeds, dried fruit, snack bars (ex Lara, Kind, Clif Nectar), fruit, veggies and soups.
Keeping it simple: You need energy! Nourish. Hydrate. Rejuvenate. Your body and mind need fuel to stay strong, fit, focused and healthy! In-season is not the time to try to lose weight. Instead, keep your goals on eating early, often, balanced, staying hydrated and eating clean the majority of the time! This will help you to maintain your stamina and stay lean. Don’t stress out with calorie counting. Pay attention to your energy levels, your performance, how you are sleeping and the time it takes to recover. These are all signs to let you know if your nutrition plan is on track.
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