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.
December: Gut Health
Gut health is a newly researched topic around athletic performance. The gut microbiome is a relatively unknown world and research is really just getting started when it comes to understanding how a healthy gut microbiome can help maximize performance. A healthy "microbiota" can help to:
- Stimulate the immune system
- Break down potentially toxic food compounds
- Synthesize certain vitamins and amino acids, including the B vitamins and vitamin K
- Enhance nutrient absorption and reduce inflammation
- Reduce symptoms from lactose intolerance, constipation, or irritable bowel syndrome
PRObiotics are live bacteria cultures that are known as the "good" bacteria for your gut. When your body has enough probiotics in the gut, it thrives. Food sources of probiotics include yogurt, kefir, sauerkraut, kimchi, miso, sourdough bread, and kombucha.
To maintain this positive environment, you need to consume enough PREbiotics, which is the food the probiotics (good bacteria) consume in your gut. Food sources of prebiotics include legumes, whole grains, almonds, apples, artichokes, bananas, cocoa, flax seed, garlic, and onions.
So, remember, you're eating not just for you-but for your millions (or billions) of microbiota that are working hard every day to keep you healthy and power you to success.
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!
ZoneIn
Enter your data, including body stats and training schedule, then track meals and hydration to improve performance.
