Many college athletes feel invincible. They are young, healthy and the quality of food they place in their mouths may not be as important as how it tastes. However, more and more athletes are recognizing that nutrition can make the difference between a good season and a great one.
Sports nutrition is about timing and frequency for peak performance and recovery. But it is also about preventing and healing quickly from injury and illness. With busy school and training schedules, as well as living away from home, perhaps for the first time, nutritent deficiences can be quite common.
Common nutrient deficiencies in athletes include calcium, iron, vitamin D, B vitamins (especially folate) and zinc. These nutrients help with bone strength, red blood cell formation (oxygen carrying capacity), metabolism, wound and injury healing.
They also help with staying healthy during the sport season. When athletes are worn down from double practices or under-fueled there is an increased likelihood of becoming sick, injured or perhaps worse, a shortened season.
Other important nutrients to stay healthy include omega-3’s and antioxidants.
Food should be a preferred source of these nutrients, but some people cannot eat enough to meet actual needs.
Talk to a registered dietitian if you have questions about your health and nutrition needs.
Athletes in college are known to under eat. Macronutrients (carbohydrate, protein and fat) are all needed for energy, muscle building, recovery, cell membrane health, immunity and cognitive function. Without adequate carbohydrate intake glycogen stores become depleted (energy stored in the muscle and liver needed for prolonged activity or explosive based sports).
Athletes who do not get enough carbohydrate are more irritable, have a harder time paying attention in school (or listening to their coach), and have less restful sleep. Protein is important for muscle development, recovery and immunity.
Protein and carbohydrate should be consumed post work-out for muscle repair. It is also recommended to eat 20g of protein at each meal. Essential fatty acids (healthy fats) help with memory, mood, immunity and protection of internal organs. An extremely low-fat diet is not appropriate for athletes, and an extremely high fat diet has other challenges.
To stay healthy during your season, look for whole foods that provide a variety of vitamins, minerals, color and fiber. A colorful plate is a healthy plate.
Make an appointment with the campus dietitian to address your nutrition concerns, including healthy eating, weight management, sports nutrition, disordered eating and food allergies.
Sources of needed nutrients
Calcium: Milk, fortified orange juice, cereal, almonds, broccoli.
Vitamin D: Sunlight, salmon, white tuna, mushrooms, milk and other fortified dairy. Fortified soy and almond milk.
Iron: Red meat, dark green leafy vegetables (spinach, collard greens), fortified cereals, quinoa, tofu, prunes.
Zinc: Legumes (peanuts and beans), 100 percent whole wheat, beef, pork, chicken, yogurt, pumpkin seeds, nuts, dark chocolate.
B-vitamins: Fortified cereal, 100 percent whole wheat bread, green leafy vegetables.
Omega-3’s: Flax seed, cold-water fish, brussel sprouts, kale, spinach.
Antioxidants: Bright colored fruit and vegetables — oranges, cantaloupe, berries, sweet potato, broccoli, bell peppers, garlic, beets, red/yellow spices.
Contact Mindy Rice MS, RDN, LD at [email protected] or 208- 885-6717.