Student athletes have busy schedules during the school year which makes it difficult to think about the right kind of foods to eat or even to make the time to sit down to a full balanced and healthy meal. They are also challenged with fatigue and dehydration, which are important to prevent throughout the semester. Speaking to a registered dietitian (RD) who specializes in sports (Board Certified Specialist in Sports Dietetics, CSSD) is the best way to improve your diet to support optimal performance and recovery. You can start by making an appointment with a peer nutrition counselor (PNC) at the CSUN Student Health Center who will provide you with free one-on-one nutrition counseling and dietary analysis. The first appointment is an hour long and follow-up appointments last 30 minutes. To make an appointment, call (818) 677-5492.
The following are common sports nutrition topics that may help athletes perform better or simply eat a better balanced diet.
Athlete's Nutrition e-book
Download this FREE Athlete's Cookbook written by the Nutrition and Food Experts at CSUN. This e-cookbook covers recipes for breakfast, pre-workout fuel, post-workout fuel, lunch and dinner.
Sports Nutrition Quick Guide
Download this FREE Sports Nutrition e-book written by the Nutrition Experts at CSUN. This quick guide covers protein, carbohydrates, and fats to fuel your workout.
Nutrition Tips for Athletes
Fact sheets from the Academy of Nutrition and Dietetics practice group Sports, Cardiovascular, and Wellness Nutrition (SCAN), including hydration, nutrient timing, gluten sensitivity, iron deficiency, and weight gain.
Click here for a list of SCAN Fact Sheets.
http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/
2012-2013 NCAA Sports Medicine Handbook
This handbook is helpful for both coaches and students to learn more information about the prevention and care of various sports related issues.
Download here:
http://www.ncaapublications.com/productdownloads/MD12.pdf
Hydration
Hydration is crucial for optimizing athletic performance. Dehydration occurs when your body does not have enough fluid to maintain normal body functions. It not only affects athletic performance, but can also result in serious health consequences. Dehydration also increases the risk of heat-related injury. This risk greatly increases if you train during summer months, wear protective clothing or sports gear, or if you happened to be a heavy sweater. Hydration should start before the day of training or competition and continue during and after exercise.
Click on the links below to read more about hydration for athletes.
SCAN Fact Sheets
Includes fact sheets for several sports nutrition topics, including:
Performance Hydration
Exercise Hydration
Understanding Sweat Loss
http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/
NCAA Fact Sheets
Provides fact sheets for several sports nutrition-related topics:
Assessing Hydration Status –– Match your urine color to the color on the chart to assess your hydration status.
http://www.ncaa.org/health-and-safety/nutrition-and-performance/nutrition
Nutrient Timing
The timing of nutrients (protein, fat, and carbohydrates) is important to prepare your body throughout the many stages of exercise: before and during practice, and after exercise to replenish what is lost. Performance can decline if you are not eating enough calories to meet the increased demands that your body needs for energy and to support your muscle mass. The types of nutrients you eat before during and after practice are also important. Generally, carbohydrates are the most important nutrient when it comes to exercise. Athletes should eat a diet rich in all types of carbohydrates, such as whole grains, fruits, and starchy vegetables (ie. potatoes). Carbohydrates are important fuel before a workout to supply energy for your active body, and they are also important afterwards to replenish the stored energy that was used up during your training or sport. Protein is also important for maintaining muscle mass and should be consumed in small amounts throughout the day, especially following a work out (lean meats, poultry, nuts, seeds, beans, dairy). Low-fat cow’s milk is a great example of a high quality protein that athletes can have after practice to help replenish the muscles. In general, it’s best to avoid fat and a lot of fiber directly after your workout because your body needs to refuel and these nutrients are slow to digest and absorb.
To learn more about nutrient timing, follow the link to the SCAN fact sheets:
Fact sheets include:
Eating Before Exercise
Eating During Exercise
Eating for Recovery
Eating on the Road
http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/
General Sports Nutrition Information
NCAA Fact Sheets
Provides fact sheets for several sports nutrition-related topics:
Eating Frequency
Fueling for Recovery
Nutrition and Performance
Understanding Dietary Supplements
http://www.ncaa.org/health-and-safety/nutrition-and-performance/nutrition
SCAN Fact Sheets: include several sports nutrition related topics:
Fueling the Pregnant Athlete
Caffeine and Athletic Performance
Optimal Bone Health
Athletes with Type 1 Diabetes
Foods to Promote Immune Function
http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/
Nutrition and Fitness Apps: Your guide to some of the best nutrition apps available. Compiled by Melanie Dutra, CSUN Dietetic Intern 2012-2013.
Eating Disorders
Eating disorders are complex illnesses that can be life-threatening. There are several types of eating disorders related to social, psychological, emotional, and biological factors. If you or someone you know has an eating disorder it’s important to talk to someone in order to get the support from a doctor, therapist, and a dietitian. The following links provide more information on eating disorders and resources for treatment.
Academy for Eating Disorders (AED)
Fast facts on eating disorders
http://www.aedweb.org/AM/Template.cfm?Section=Resources_for_the_Press&Template=/CM/ContentDisplay.cfm&ContentID=3564#.UoEk-CTag7A
AED – educational videos on eating disorders
http://www.aedweb.org/AM/Template.cfm?Section=Resources_for_the_Public&Template=/CM/ContentDisplay.cfm&ContentID=3363#.UoElxCTag7A
National Eating Disorder Association (NEDA)
Free confidential help line and website: http://www.nationaleatingdisorders.org/find-help-support
1-800-931-2237, Monday-Thursday from 9:00 am – 9:00 pm and Friday from 9:00 am – 5:00 pm (EST). Offers treatment referrals, support groups, and research studies
NEDA: Toolkit for coaches and athletic trainers
http://www.nationaleatingdisorders.org/coach-trainer
NEDA – Do you think you may have an eating disorder?
Take an anonymous screening here:
https://www.mentalhealthscreening.org/screening/NEDA
National Association of Anorexia Nervosa and Associated Disorders (ANAD)
Free confidential helpline & email:
http://www.anad.org/eating-disorders-get-help/eating-disorders-helpline-email/
ANAD Eating Disorders Helpline 630-577.1330 is open Monday-Friday, 9:00 am-5:00 pm, Central Time.
ANAD also has a special email address, anadhelp@anad.org
that may be used by those who prefer email instead of calling.
ANAD – General Information (includes “Understanding Eating Disorders” video – (includes definitions, causes, signs, & symptoms)
http://www.anad.org/get-information/about-eating-disorders/general-information/
Female Athlete Triad
The Female Athlete Triad consists of low energy availability, disturbance of menstrual function, and decline in bone health. To be diagnosed, all three components must be present. Consistently low energy levels in female athletes are often the cause of absent menstruation (amenorrhea), poor bone health, and a decline in other body systems. This leads to poor athletic performance, hormonal imbalances, and compromised immune function. To learn more about the Female Athlete Triad and its consequences, choose any of the resources below.
SCAN (Sports, Cardiovascular and Wellness Nutrition) Female Athlete Triad Fact Sheet –
Provides information about the Female Athlete Triad including the consequences and treatment goals. To find this fact sheet, click on the link below:
http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/
Female Athlete Triad Coalition – Educational Videos about the Female Athlete Triad
http://www.femaleathletetriad.org/educational-materials/
Making Up an Energy Deficit: Food and Meal Ideas – Food and meal ideas for athletes who need to consume more calories.
By: Dr. Barrack-Gardner, Assistant Professor at CSUN
Follow the link below to find resource:
http://www.femaleathletetriad.org/nutrition-advice-center/nutrition-resources-for-physically-active-women/
Alcohol
Drinking any amount of alcohol can be detrimental to your performance as an athlete. Alcohol causes dehydration, impaired motor skills, impaired judgment, and many other negative effects, especially if you drink the night before practice. As an athlete, alcohol interferes with muscle development and recovery, hinders your ability to learn new plays and strategies, and inhibits absorption of important vitamins and nutrients necessary to maintain your weight, metabolism, and overall conditioning. Consuming five or more alcoholic beverages in one night can affect brain and body activities for up to three days, and two consecutive nights of drinking five or more alcoholic beverages can affect brain and body activities for up to five days. To learn more about how alcohol can affect sports performance, visit the links below.
More than just a drink: effects of alcohol on training and competition
Alcohol and performance fact sheet – Information on alcohol’s effects on athletic performance. Click the link below to find this resource.
http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/
Wellness and substance abuse resources
http://www.ncaa.org/health-and-safety/nutrition-and-performance/wellness