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.
February: Timing of food
Pre-workout - For competitive athletes, it's important to eat a balanced meal before training because your body needs glycogen for energy, muscle growth, and maintenance. Your body receives glycogen from carbohydrates. Without fueling your body with carbohydrates before a workout, glycogen levels will diminish causing a decrease in exercise intensity and work output. This can also cause muscle tissue breakdown. Before a workout, it is a good idea to consume about 30-60 grams of quick digesting carbohydrates. An example of quick digesting carbs is 1 cup of pasta, which delivers 44g of carbohydrates (CHO).
Post-workout - It's equally important to eat a balanced meal after a workout. You will need to eat carbohydrates to replenish glycogen stores as well as protein to repair and rebuild muscle. Protein helps with muscle growth and repair, bone support, tendon and ligament maintenance and helps to support the function of many other tissues in the body. You should eat a post-workout meal no later than 3-4 hours after training or competition. A good rule to follow is for every 3 grams of carbohydrates that you eat, you should eat 1 gram of protein. For example, eat salmon with brown rice. One cup of brown rice delivers 44 g of CHO and 6 g of protein (PRO). Two ounces of salmon provides 10 g of PRO. Total CHO: 44g; Total PRO: 16 g. And that keeps the approximate 3-1 ratio.
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!
