Nutrition can prove to be the difference between victory and defeat and between peak performance and injury when it comes to college athletics. College athletes, like athletes at all levels, should focus their meals on foods rich in carbohydrates, but should also include moderate amounts of fat and protein. Just as there are types of foods you should include in every meal, there are others you should avoid, especially if you are an athlete.
Carbohydrates
Because they are broken down and converted into energy so quickly, carbohydrates are an ideal component for any college athlete’s diet. Carbohydrates are found in a variety of foods, including breads, fruits, vegetables, pastas and cereals. The majority of an athlete’s diet should consist of these types of foods and should include whole-grain breads and cereals. Enriched white breads, although low in fat, should be passed on in favor of whole-grain breads, which are high in fiber. Substitute whole-grain pastas for enriched pasta when working a pasta dish, such as spaghetti, into your meal plans. Foods rich in complex carbohydrates tend to be more satisfying because of their fiber content.
Protein and Fat
College athletes should pay close attention to their protein intakes because of the role this nutrient plays in the development of muscle mass, strength and endurance. Protein-rich meals have their place in your diet, but they should be kept to a minimum prior to training, practices or games. Proteins are found in an assortment of foods, including dairy, beans, meats and nuts, and can be a larger part of meals eaten after practices, training and games. Choose meats that are lean and low in fat, such as turkey or chicken breast. This does not mean fats should be avoided. In fact, some nutrients need fat to dissolve into the body. The trick here is avoiding the "bad" fats, such as trans and saturated fats. The "good" fats include polyunsaturated and monounsaturated fats. An athlete's fat consumption should focus on the "good" fats and should account for no more than 20 percent of his daily caloric intake.
Examples
A sample day of healthy meals for a college athlete can give you more of an idea of the types of foods you should be eating. A healthy breakfast might include a bowl of whole-grain, low-fat cereal in low-fat milk with banana slices. A slice of whole-wheat toast and a glass of orange juice is a good way to top this nutritious meal. A ham and Swiss cheese sandwich on whole-wheat bread with lettuce, tomatoes and mustard is a healthy lunch that can also include a side of raw baby carrots or an apple. When dinnertime rolls around, a plate of whole-grain spaghetti with marinara sauce and ground turkey meatballs and a green salad with sliced carrots are sure to satisfy while giving your body the nutrients it requires to optimally perform. When making beverage choices, choose water, milk or fruit juices instead of sugary drinks such as soda.
Considerations
If eating before a game, training or practice session, finish your meal two to three hours before the scheduled event begins. Pregame meals should never include foods that may agitate your digestive system. As a rule, your pregame meals should consist of foods you are familiar with and should not be a time for you to try new foods. Your pregame meals should not include foods that are known to cause gas, such as cooked beans and vegetables from the cabbage family.
References
- WorkoutX; Nutrition for Basketball, Part 2; Certified HyperStrike Trainers; January 2006
- IHoops.com; A Nutritional Guide for Basketball Players; Alan Stein, CCS, CSCS
- The Football Times; Pre-Game and Pre-Practice Meals; Dr. Mohammed Alo; December 2006
- MayoClinic.com; Dietary Fats -- Know Which Types to Choose; Mayo Clinic Staff
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