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Winning Nutrition Habits for Busy Athletes
Jan 2021
By Beth Hickey
SCORE, Career Path Intern
As a student athlete, practicing good nutrition is essential with energy constantly being exerted rushing from one thing to another: practice, class, weights, study hall and team meetings (not to mention traveling and competing). This enormous amount of physical and mental strain we place on ourselves requires us to provide our bodies with the energy and nutrients to not only recover, but to endure these demands day in and out so that we may get better. These same things that make practicing good nutrition so important for student athletes can also make it a challenge. Fortunately, there are some habits that you can build to ensure you are able to correctly fuel your body no matter how busy your schedule.
Carry Water and Snacks
Did you know that a 2% sweat loss can significantly decrease performance? Keep a bottle of water with you to remind you to drink regularly. It also saves money and is environmentally friendly. Plus, having snacks on hand provides on-the-go fueling, especially for pre- and post-practice when getting food in is non-negotiable. Try these portable snacks: muesli bars, trail mix, pretzels, bananas, apples, string cheese, and bagels.
Embrace Meal Prep
Prepare meals and snacks in bulk during your day off or when there is a gap in your schedule. By cooking a bulk batch, you only have to cook once and can reheat meals quickly. Prepare a complete meal or separate components (aim for a protein, carb and a couple of different vegetables) to mix and match during the week. Meal prep let you can get a meal in quickly after a workout to help your body recover.
Set Aside Regular Meal Times
Seeing the benefits of good nutrition requires consistency just like training. Set regular mealtimes around your class and practice schedules so your body knows it will get energy regularly throughout the day. Building a routine around eating can also minimize any digestion issues that can be cause be eating at random times and going long periods of time without food before overeating.
Help Each Other Out
Teammates are a great source of support and can help hold you accountable to your nutrition goals. Arrange a meal swap with teammates where you each cook a dish and give each other a serving to have a variety of ready-to-go meals. If you live with teammates take turns cooking dinner. Grocery shopping can also be made less of a chore by going together and planning meals and snacks that you find exciting and will stick to.
Nutrition is closely tied to performance. As athlete’s we put in the work in the weight room, in the training room, and on the field. To maximize the gains you make, good nutrition is a must:
- Consume enough calories
- Incorporate protein for recovery and building muscle
- Prioritize carbohydrate for fueling activity
- Eat a variety of healthy foods to get the vitamins and minerals to minimize the chance of illness and injury
Under fueling can negate any progress made in training, and greatly increase the risk of injury. You wouldn’t compromise on your workout so don’t compromise on your nutrition.
If you are struggling to do any of these things don’t hesitate to ask for help. A Registered Dietitian can provide support and guidance while developing the best nutrition strategy for you.
