Good morning! This is your Wellness Wake-Up Call with University of Illinois Extension.
As students are gearing up for a busy and active athletic season, it is more important than ever that they focus on good nutrition. A balanced diet supports physical performance, recovery, academic achievement, and overall health, all key components for healthy student-athletes.
Proper nutrition fuels workouts, promotes muscle repair and helps reduce the risk of injury. One of the most important steps is to avoid skipping meals or following restrictive diets during the sports season. Inadequate energy intake can lead to fatigue, poor performance, increased injury risk, and unwanted muscle loss.
To support athletes’ energy needs and recovery, keep healthy snacks easily accessible throughout the day. Include options like fruits, vegetables, whole grains, nuts, yogurt, and low-fat dairy to provide lasting energy and essential nutrients.
As training demands and intensity change throughout the year, calorie and nutrient intake should adjust accordingly. During high-intensity training or competition, athletes may need more calories and protein to support muscle growth and recovery. In the off-season, calorie intake may need to be reduced to prevent unwanted weight gain.
Don’t forget hydration. Student-athletes must drink enough fluids to maintain performance, regulate body temperature, and help remove waste from the body. Electrolytes are also needed during periods of prolonged exercise.
Support your student-athlete with proper nutrition and hydration strategies to help them stay strong, recover faster, and perform their best on the field and in the classroom.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Diane Reinhold, nutrition and wellness educator for University of Illinois Extension.
