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.
May Highlight - Sodium:
Sodium is an essential nutrient, but your body cannot make it and you need to consume it. Sodium maintains fluid balance which is a working part of our blood, sweat, and tears. Our muscles and nerves also use sodium to operate. Too much sodium can lead to health issues, however, it is extremely important for athletes to consume an adequate amount. This is because our bodies lose sodium when we sweat. Most of the sodium we receive is through salt. For a non-athlete, the recommendation for sodium is limiting intake to 2,300 mg per day. That is about a teaspoon of salt. However, athletes typically need more than this and need to consume more when exercising regularly. This is especially true when they are losing a significant amount of sweat, for example, in situations of high humidity or higher temperatures. For every hour of heavy sweat loss, it is recommended to add 1,000 mg of sodium. Although many athletes tend to focus on sodium consumption via sports drinks, sodium can come from many different sources of food including, cheese, deli meat, pickles, soy sauce, vegetable juice, soup, and jerky. But remember, when you're not in a period of intense training, to return to normal (2,300 mg or less) sodium per day to avoid the downsides of too much sodium consumption.
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.
