It's Always In-Season for Nutrition
Feb 2022
Shannon Haderlie
MS in Nutrition Dietetic Internship Student, Idaho State University
Nutrition is the same for everyone right? Wrong!
Student athletes burn a lot of calories preparing for and competing in their sports. Athletes experience higher nutrient needs as they support and improve their performance. For example, athletes may have increased risk factors for anemia, stress fractures, sport injuries and eating disorders. Ultimately, keeping a body in top form takes time, effort, and some nutrition basics. No matter the sport, no matter the season, nutrition is always a team player for performance.
Being aware of risk factors can protect your game long term. Consider energy levels, performance indicators, and academic outcomes. If one or more of these areas is not working right now, consider consulting with a sports dietitian to see how a shift in nutrition may help.
In season, fueling movement, supporting growth, and improving performance is the focus of sports nutrition.
Stay hydrated:
- During a hot summer or a cold winter, water is a basic building block of metabolism.
- Cells can’t keep making energy without water.
- The body can’t cool itself without sufficient water either.
- Keeping water going in and out of the body through the day is a good indicator of being well hydrated.
Fuel regularly:
- Pre-workout, post workout, between classes, before bed, breakfast…it’s always a time to refill the tank.
- Athletes are generally practiced at knowing when their bodies need more food.
- Don’t try outsmarting that system, instead fuel up so performance can be at a peak.
- Snacks and meals with plenty of carbohydrates AND protein fuel muscles with energy and keep building strong muscle tissues.
- Both protein and carbs are essential for building healthy athletes.
Get enough rest:
- While not part of putting good things into the body, rest allows the body to use all the great fuel in the most efficient ways.
- A rested, fueled system is ready to go for the next practice, game or meet.
- So, do your best to get those ZZZZZZZs!
Sports are nothing without athletes to play them. Sportsmanship, courage, and teams are built by individual athletes working together. So, come with a supported and prepared body to be there for yourself and your team.
Go Bengals!
Photo Credits: Hydration: Jamie Street, Fueling: Joseph Gonzalez, Rest: Mpho Mojapelo
