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.
November: Eating On-The-Go
Getting the proper nutrition while traveling is a huge challenge for many athletes. Understanding and having a plan when it comes to your nutrition and travel is critical for performance fueling. Be sure to check out Eat to Excel tagged items in the convenience store or market to get some inspiration regarding what choices are going to help fuel your body best!
The following travel nutrition tips are inspired by information from the Collegiate and Professional Sports Dietitians Association:
When traveling, pack a variety of different types of snacks. Emphasis on the type of snack (carbs, especially) is still important when fueling on the go!
- Quick, digesting carbs snacks - to consume within 60 minutes of a workout:
- Applesauce or fruit purees; fruit smoothies - lower in fat; fruit juice; pretzels or crackers; sports drinks or gels/chews
- Snacks for sustained energy - whole grains and healthy fats (omega-3s):
- Fruit and nut bars; trail mix; whole grain cereal with milk/ready to drink protein shake; PB & J on whole wheat bread; fresh fruit with string cheese; veggies and hummus
- Protein options - post-workout recovery:
- Beef jerky; hard-boiled eggs; string cheese; Greek yogurt; tuna/chicken pouches; protein powder (NSF certified); nut butters
Other important factors to set yourself up for fueling on the road include maintaining hydration so you don't arrive dehydrated during travel on bus or plane. Focus on packing a source of electrolytes as well. Consume probiotic and prebiotic rich foods to help with gut health as gastrointestinal issues can arise when traveling. And remember to get experience with your 'road snacks and beverages' before you travel so you're sure that they agree with you. You don't want to be experimenting for the first time when you're on the road right before an important event.
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!
