How Nutrition Plays a Role in Athletic Performance

By Lauren Moran

Something as simple as a peanut butter and jelly sandwich could potentially affect a college athlete’s performance. That’s why the athletic community is seeing an increase in nutrition education and college coaches and directors are introducing special after-work out snack stations for their teams.

“I think the best thing for coaches and their athletes to do is to constantly have open conversations about nutrition to make sure they are eating enough and that they are taking care of their bodies,” Trisha Brown, head coach of the Women’s Basketball team at Stonehill College, said.

Brown and others have brought in sports nutritionists for programs to help the team nutrition as well as help incoming freshmen adjusting to college athletics.

“More schools are now having conversations about the importance of nutrition and how to make it more accessible,” Dan O’Keefe, athletic director at Stonehill College, said. “There will have to be a shift in priorities with funding, but it will always be for what’s best for our student athlete’s health.”

A study by the American College of Sports Medicine, found sports performance and recovery are enhanced by well-chosen nutrition strategies. Eating protein and carbohydrate-filled foods like peanut butter and jelly sandwiches during recovery from athletic activities leads to an increase in performance, according to the study.

“Your muscles break down and rebuild themselves when you work out and your body needs the correct fuel to adequately rebuild that muscle. Protein and carbohydrates make the best post-workout fuel,” Kim Pierce, a nutritionist at Stonehill College, said.

According to a study by The Canadian Pediatric Society, sports nutrition enhances athletic performance by decreasing fatigue and the risk of injury while also enabling athletes to recover faster.

Although nutrition for athletes is important, many still struggle to eat the right amount and the kind of food needed.

“Every day I find it difficult to plan what time to eat my food before and after practice because of my busy schedule with class,” Meghan Lord, a soccer player at Stonehill, said. “Even when I do find time to eat, I am often lost with knowing what’s best for my body before and after practice.”

Pierce, the nutritionist, said what to eat can be specific according to each person.

“It differs with every athlete, but they should at least eat an hour before their practice, so they aren’t on an empty fuel tank,” Pierce said.

According to the study by The Canadian Pediatric Society carbohydrates like whole grains, vegetables, and or fruits should be in a pregame meal because those natural sugars give athletes the needed energy for optimal performance.

“After practice, they should refuel immediately with protein like yogurt or cereal with milk and a sports drink to replenish electrolytes lost from sweating,” Pierce said.

It’s easier said than done. “One of the hardest things I have had to do was changing my eating habits from high school to college athletics because the schedule is so much more demanding on my body,” Lord said.

“I think your teammates are the biggest help and support for figuring out what to eat as a freshman,” O’Keefe said. “Your teammates are a network of upperclassmen who have been through what you are going through and can give you the best advice.”

To make good nutrition more accessible to athletes, specifically at Stonehill College, Lord said, “On top of the food that we get from our programs I would love to have another option like a grab and go inside the sports complex.”

Having food be accessible in the Sports Complex would make fueling before and after practice easier for the student-athletes, several said.

“I would love for student-athletes to come together to advocate for more options because nutrition is just so important,” Brown said.

Talking about the issue is important for there to be progress, several said.

“Just opening up the conversation about proper nutrition is one step closer to having healthier options be available for the student-athletes on campus,” Pierce said.

Experts say having accessible food options on campus for athletes helps them but, in the end, good nutrition starts with the athlete.

“Athletes have to prioritize their health and actively try to figure out ways to fuel their bodies,” said Pierce. “The best thing athletes could do if they are struggling with nutrition is to either ask their peers on their team or go see a nutritionist at the school.”