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STUDENT ATHLETE NUTRITION GUIDE

Amya McKreith

Created on February 18, 2025

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Transcript

SELECTING SAFE SUPPLEMENTS

Meal Timing with a Busy Schedule

Common Safe Supplements:

  • Protein Powder (whey, plant-based): Helps meet protein needs
  • Electrolyte Drinks: Supports hydration after intense workouts
  • Creatine: Can enhance high-intensity performance
Avoid:
  • Unverified or banned substances
  • Products with excessive caffeine or unknown ingredients

  • Pre-Workout: (1-3 hours before training):
    • Focus on carbohydrates for energy and moderate protein for muscle support.
    • Example: Oatmeal with banana and peanut butter, or a turkey sandwich on whole-grain bread.
  • During Workout: (For sessions > 1 hour)
    • Hydrate with water or sports drinks.
    • Consume quick-digesting carbohydrates (e.g., energy gels, fruit).
  • Post-Workout: (Within 30-60 minutes)
    • Prioritize protein and carbohydrates to aid recovery.
    • Example: Greek yogurt with granola, or a protein smoothie with fruit and milk.
  • Daily Meals:
    • Aim for 3 balanced meals and 2-3 healthy snacks.
    • Keep portable options like nuts, protein bars, and fruit on hand.

STUDENT ATHLETE NUTRITION GUIDE

Nutrient Recommendations for Student Athletes

Balancing academics, training, and competitions can be challenging for student-athletes. Proper nutrition plays a crucial role in enhancing performance, recovery, and overall well-being. This guide provides essential tips on meal timing, nutrient recommendations, and supplement safety to help you stay at the top of your game.

  • Carbohydrates: Primary energy source
    • Sources: Whole grains, fruits, vegetables, rice, pasta, oats
  • Protein: Muscle repair and growth
    • Sources: Lean meats, eggs, dairy, legumes, nuts, tofu
  • Healthy Fats: Essential for endurance and brain function
    • Sources: Avocados, nuts, olive oil, fatty fish
  • Hydration: Prevents fatigue and cramping
    • Aim for at least 8-12 cups of water daily
Reliable Sources
  • Academy of Nutrition and Dietetics: www.eatright.org
  • International Society of Sports Nutrition: www.issn.net
  • National Collegiate Athletic Association: www.ncaa.org
Amya McKreith