Eat To Excel is a dietary performance program designed for student athletes. The basis of the program is focused on easy-to-understand nutrition education and personalized fueling needs.
Eat to Excel materials guide you to balanced meals based on your unique requirements and help you build your plate during mealtimes based on your training level.
March: Bone Health
Vitamin D and calcium are two very important micronutrients of particular concern in an athlete’s diet as they play a major role in bone health. Athletes require good bone health in order to prevent stress fractures and other, potentially more serious, injuries. Additionally, good bone health in your youth and early 20s is imperative as that is the only time when bone mass is accumulated. After age 30, bone mass is no longer in a continual state of growth but can instead only be maintained. Maintaining good bone health when competing is important for the health of athletes after retirement as well because high-level athletics can be very stressful on the body.
Eating a diet rich in dairy, protein, and a variety of fruits and vegetables should ensure you are meeting all your micronutrient needs, however, depending on dietary choices and requirements, supplementation or special considerations may have to be considered. You should talk to your healthcare provider before you start any new supplements to make sure they're right for you.
Regarding calcium, the body only absorbs about 500 mg at a time so spreading intake throughout the day is ideal. Vitamin D is difficult to attain through diet alone but proper sunlight exposure allows the body to make the needed amounts. About 20 minutes of exposure per day will suffice. Deficiency in Vitamin D and calcium may lead to osteopenia or even osteoporosis.
Training Plate
Each plate is associated with a type of training–easy, moderate, or hard. But it is always important to recognize that there is no one-size-fits-all when fueling your body. Your sport and position, training environment, and body composition are a few ways that determine your unique needs.
Fueling your body is critical for preventing injury, optimal performance, and maintaining daily activities. Your fat and hydration consumption should increase as your training increases.
- Easy can be applied to an easy workout, cross-training, or rest days
- Moderate is your typical workout and practice days and acts as the baseline. Adjust meals based on your needs and your body’s response.
- Hard days require more energy from carbs to fuel, refuel and refresh your body. This plate is for before and after events, when timed correctly.
Training Type and Meal Components
CARBS: Carbohydrates are the primary fuel source for our bodies for moderate to high-intensity exercise. Helps with:
- Muscle contraction
- Maintaining energy levels
- Fuels our brain and muscles throughout the day.
PROTEIN: Unlike carbohydrates or fats, we can’t store protein in our bodies. Regularly consuming adequate amounts of protein ensures we are replenishing the availability of this nutrient. Protein supports:
- Metabolism
- Immune function
- Weight
- Athletic performance
COLORS: Also known as fruits & vegetables:
- Offer a variety of vitamins and minerals for normal function, growth, and maintenance.
THE ICONS: Use these tools to make intentional choices with regards to carbs, protein, and colors while dining on campus.
- Look for these icons on the online menu!
