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.
September: Potassium
Potassium is an electrolyte that is critical for the regulation of blood pressure, acid-base balance in the body, muscle contractions, heart function, and nerve signaling. Potassium creates a balance with sodium in the body, and athletic performance can decline if the balance is thrown off. It is critical to remain hydrated with electrolytes before, during, and after exercise to reach maximum performance. During vigorous exercise, the muscles throughout the body experience fluctuations of sodium and potassium that contribute to feelings of exhaustion post-exercise. The daily requirements for potassium vary depending on age and gender, but they are typically higher for athletes compared to non-athletes.
During exercise, perspiration cools the body down, but also excretes sodium and potassium with it. If potassium reaches low levels, athletes can experience muscle cramping, irregular heartbeats, weakness, excessive thirst, impaired glucose metabolism, and excessive urination. To replace the potassium lost after intense exercise, athletes should eat something with at least 300 mg of potassium depending on the time spent working out. Foods high in potassium include dates, spinach, sweet potatoes, bananas, yogurt, salmon, and lentils. Examples of potassium rich snacks to eat before or after exercise include banana smoothies, avocado on whole wheat toast, yogurt and granola, dates and peanut butter, or dried apricots and mixed nuts.
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
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.
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.
ZoneIn
Enter your data, including body stats and training schedule, then track meals and hydration to improve performance.
