Nutrition For Student-Athletes
If you are an athlete in middle school, high school or college, it’s not a secret that you’ll need to fuel yourself differently than the average student. Due to the increased needs of performance and endurance (depending on your sport) you will need adequate amounts of carbohydrate, protein and fat to support the results you desire. This is true for not only your physical body but you mental stamina and focus as well. Below we’ve listed some important information to keep in mind when you are seeking to make the most out of your meals:
The body uses carbohydrates first when looking for energy, so remember to eat your carbs!! Protein is currently being championed a lot in the media, and don’t get us wrong, it is SO essential for building and maintaining muscle, however, carbohydrates and fat play important parts as well. Trying to fill your plate with all 3 macronutrients is key as your body isn’t able to function as well when you cut out an entire macronutrient groups…fad diets are NOT sustainable or performance-enhancing.
When looking for pre-performance fuel, something that is higher in energy carbs (oatmeal, pasta, potatoes, etc.) is a great place to start. This is why endurance athletes are told to increase their carbohydrate (“carb-load”) in the days leading up to their events! Other examples for quick energy right before a workout include energy chews, stroopwafels, go-go squeezes, bananas. On another note, eating a meal that is high in fat or protein right before an event is likely to cause stomach pain, nausea, bloating, gas, or even diarrhea! Our bodies go into “fight or flight” mode when we are getting ready to exercise, so our digestive processes can slow and food can settle into where it is in the digestive tract or be quickly booted out (i.e. diarrhea). Eating foods that are quick to digest and familiar is key.
Drinking water is important, but so are electrolytes (essential minerals such as potassium, sodium, calcium). Your body actually re-hydrates best when you are drinking both water and electrolytes, especially if you sweat a lot. Losing salt = losing electrolytes, so it is important to replenish them! Gatorade, Powerade, Nuun, LiquidIV, LMNT, Body Armor, coconut water, and cherry juice are great options! The supplement market is saturated with electrolyte aids, so make sure to check the ingredients and consult a dietitian if you are unsure of what would be best for you. There may be a period of trial and error with this process as you discover what tastes best and works best for you.
Lastly, in order to properly build muscle, recovery nutrition is a game-changer. If you are an endurance athlete, a 3:1 ratio of carbs to protein is the ideal snack within 1 hour post-workout. When you replenish your glycogen (the stored form of carbohydrate) following exercise, this promotes repair and growth of muscles.
3:1 snack options:
A plain turkey sandwich with whole-grain bread slices
Bean dip with tortilla chips
Nut/seed butter with an apple or banana wrapped in a tortilla
Greek yogurt with granola
Protein shake with a granola bar
Cottage cheese with a bagel
Protein bar with fruit
At Radiant Nutrition, we want you to feel your best while moving AND while you are not, no matter what your body looks like. If you are struggling to find support, reach out to us!
Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C