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.
July: Carbohydrates
Carbohydrates are the body's main energy source, and as such, are essential for athletic performance. Simple carbohydrates work to maintain blood glucose levels during exercise, helping to prevent fatigue. Carbohydrates also fuel repair mechanisms and provide stored energy in the body which allows for the athlete to recover after intense activity. Additionally, while fat, and even protein, can be used for energy synthesis in the body, glucose accounts for the majority of fuel for working muscle. Carbs account for 45-65% of caloric intake for anyone, with athletes typically being at the higher end of the scale.
Depending on current training regimen, sport, physique goals, etc. the typical recommendation for athletes is around 6-10 g of carbs per kg of body weight. Endurance athletes in peak season would be at the higher end of this recommendation, while during the off-season carbohydrate needs decline. Carbohydrate timing is essential in ensuring high level performance throughout exercise and optimal recovery time after exercise.
Current research recommends that 3-4 hours before exercise athletes should consume 1-2 g/kg of carbohydrate foods that are low in fiber and fat. In prolonged physical activity (more than 1 hr), 30-60 g of carbohydrate per hour of high-intensity exercise can be consumed to maintain energy stores. Typically, this is consumed via carbohydrate-electrolyte beverages (Gatorade, Powerade, etc.) Immediately post-activity 1.5g/kg should be consumed, then, over the course of 2-4 hours, 1.2 g/kg can be consumed. If the athlete waits too long to consume carbohydrates after exercise, then the recovery of stored glycogen (energy) will dramatically decrease, making it more difficult to exercise at the same level during the following day(s). For more check out our blog Choosing the Right Carbs to Fuel Your Life.
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.
