SDSU Sports Nutrition Cooperative

That’s a wrap! It’s pretty safe to safe that we crushed Fall 2020! It was long and it was a lot. We juggled school, work, internships, volunteer work, and student group memberships (just to name a few!). On top of typical lives, we handled the move to online learning as well as new emotional and mental stressors brought on by the pandemic. And yet our team was resilient and stayed strong, together! . We moved our presentations and work with our Aztec athletes online and we were busier than ever! Shout out to @sdsuadaptedathletics for a strong collaboration, @ajtruestrength for amazing support and @aztecwarriorwellness for connecting us with our D1 athletes! . Wishing everyone a safe, healthy, and relaxing winter break #goaztecs #strongertogether

When it comes to sports nutrition, we typically think about perfect macro ratios that are adhered to 100% every day of the week, and the lean, ripped bodies of athletes as a result of that. However, we cannot ignore the psychological and social aspects of an athlete's health. Athletes are more than just muscles and willpower; they are real human beings with strong personalities and unique social circles, as well as personal desires and fears. As an athlete, find out wh...at really makes you tick. Self-evaluate your inner-mental environment as well as your external social environment to ensure everything is in-line with your personal goals. Self-awareness of these factors is key to enable yourself to truly flourish. See more

Let’s talk post-workout food! Remember... Proper recovery = proper growth. After a strenuous day of training/exercise, it’s imperative to hydrate and refuel with a nutritious meal; remember to focus on the main components - electrolytes, protein and carbohydrates. ... Protein and Carbohydrates are the primary focus for recovery, since they help refuel the body and facilitate repair on damaged muscles. Electrolytes help replace what’s lost in sweat during exercise. Here are 3 snack/meal ideas for replenishing electrolytes, protein, and carbohydrates! 1: Chocolate milk with banana. * Chocolate milk has a great carb to protein ratio which facilitates muscle recovery. * Bananas provides ~400mg of potassium (electrolyte), which is important to replenish since some is lost via sweat. Note: Potassium is a mineral that, among other things, helps muscles contract, helps regulate fluid and mineral balance in an out of body cells, and helps maintain normal blood pressure by limiting the effect of sodium. Males need about 3400mg/day, females 2600mg/day. 2: Grilled meat/fish/poultry (MFP) such as fish, chicken, or lean steak + roasted potatoes, and carrots. Grilled MFP are an excellent source of protein, and roasted potatoes provide carbohydrates that will help refuel the body. Carrots provide micronutrients and fiber that will help keep you full longer. 3: Veggie egg white omelet w/whole wheat toast. Veggies are a great source of micronutrients that also helps with hydration as veggies typically contain a good amount of water. Whole wheat toast is a great source of a complex carbohydrate that the body will utilize to replenish its energy stores. What are some of your favorite post workout snacks or meals? Comment below! See more

The holidays are upon us! How do you feel about holiday eating? Excited? Stressed? Mental health is SO important, it's everything! If the holidays + food = stress for you... Take care of your mental health by giving yourself permission to choose the foods you’re craving without shame, judgement or guilt. Release yourself from any rules of restriction. ... Try to remember that there are no good or bad foods and there's nothing you "should" or "should not" eat! You're allowed to eat the foods you enjoy without guilt or shame. You're human and besides... let's get real... it's mashed potatoes and gravy! What are you favorite Thanksgiving day plate selections? Mine is yorkshire pudding (I'll explain later) with gravy and mashed potatoes! Give me all the caaaaaaarbs! I'm also one of those weirdos who LOVES canned cranberry on my turkey! Tell me... canned cranberry or no? Favorite Thanksgiving dish? COMMENT below! See more

What is gluten exactly? Gluten is a family of storage proteins (prolamins) that are naturally found in certain cereal grains, such as wheat, barley and rye. Gluten offers a variety of functional culinary benefits and is responsible for the soft, chewy texture that is characteristic of many gluten containing, grain-based foods. When heated, gluten proteins form in elastic network that can stretch and trap gas, allowing for optimal leavening or rising and maintenance of mo...isture in breads, pasta, and other similar products. Should the average person avoid gluten? Well... Unless you have been diagnosed with Celiac disease, there is no need to avoid gluten. (Phew, right?!) Some popular diets often eliminate the consumption of gluten because there’s a belief that eliminating it from the diet will make you lose weight. However, this is not true. So... What is celiac disease? Celiac disease is an an autoimmune disease in which the lining of the small intestine becomes damaged when you eat foods that contain gluten and therefore must avoid gluten completely. Those with celiac disease experience abdominal pain, diarrhea constipation, nausea, and vomiting when eating gluten. In conclusion, it is not necessary to go on a gluten-free diet unless you need to!

Plant-Based Protein Absorption A main concern for most athletes who are on plant-based diets (vegetarian/vegan) is that they typically have to increase their protein intake from a wide array of foods. The reason for this is that vegetable proteins typically have a lower absorption rate in the intestines than animal proteins due, meaning that you may not truly be consuming the exact amount of protein you believe you are. In order to counteract this, increasing total protein... intake on a plant based diet is an effective tactic for making sure you’re still consuming the proper daily amount needed. #sportsnutrition #plantbased #plantbasedathletes #fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices #teamtalks See more

Fall into fall season with these delicious pumpkin pancakes! Swipe to see the recipe! Remember breakfast is always important at the start of your day in order to jump start your metabolism and boost your energy levels. You can easily make this recipe more nutritious by adding protein powder in the mix or make them as is with a side of eggs for more added protein. Tag us if you try out the recipe!

Recovery is important for every athlete! Not only is nutrition a key component of recovery, but so is taking care of your muscles and connective tissues. Foam rolling is a great way to help improve your mobility that can be done before or after a workout. It works by working through deep layers of muscle and connective tissue. ... For a thoracic spine roll, start at the top of your rib cage and roll slowly down to the end of your rib cage. When you feel a spot that feels tight, focus on that area by rolling up and down a few inches for 30 seconds. Pro Tips: Switch up your arm positions! Crossing your arms over your chest allows you to access the muscles under the scapula Roll slowly to get more benefits from rolling out your thoracic spine Roll out often Make sure you have good posture and engage your abs when rolling out #sportsnutrition #foamrolling #recovery #fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices #teamtalks See more

Lets’ talk lactose intolerance? What is it? Lactose is a sugar that is in milk. We use an enzyme lactase to be able to breakdown lactose and absorb it into our bodies. However, people with lactose intolerance are unable to digest lactose because they cannot produce the lactase enzyme. ... How do you know if you are lactose intolerant? Although symptoms may vary, the most common ones are gas, diarrhea, abdominal distension, and generalized abdominal pain. What foods should I avoid? You should avoid milk and milk products such as yogurt, cheese, and butter. Other foods that you may want to avoid include these following dairy products: ice cream, frozen yogurt, buttermilk, sour cream, and whipped cream. In addition, some prepared foods may contain lactose such as breakfast cereals, cake mixes, luncheon meals, salad dressings, etc. What foods can I eat? Meat, poultry, seafood, fruits, vegetables. P.S You shouldn’t feel too bad because lactose intolerance is the most common food intolerance in the world. #sportsnutrition #fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices #teamtalks

A picture is worth a thousand words so is your plate! Team USA provides this detailed picture of what your plate should look like on an easy training day. Shoot for your plate to be filled half way up with veggies, and the remainder split between protein and carbs. Remember your fats on the side! Portioning your plate this way can help you maintain your weight during season and also encourage proper recovery between hard training days. #sportsnutrition #preworkout #fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices #teamtalks

Happy National Coffee Day! Do you know how to incorporate caffeine into your training? Strategies for using caffeine for sports performance and training include consuming about one hour before training or competition, for exercise lasting longer than two hours and may be helpful to top off with another low-dose of caffeine (80-120mg) but make sure you don’t overdo it. Tolerance is highly individualized, but 1 to 3 mg/kg is usually recommended.... What are some of the positive effects of coffee/caffeine? Well... Coffee can enhance endurance exercise performance, improve reaction time, concentration and self perceived energy levels. Caffeine in low doses increases energy expenditure and oxygen uptake without changing perceived effort, exercising heart rate or fuel usage. Caffeine can also delay feelings of fatigue and lessen the sensation of exertion and pain. Pretty amazing stuff. Caffeine is the most widely excepted and commonly consumed drug in the world! Note: Possible side effects include anxiety, nervousness, a jittery feeling, mental confusion, GI distress and elevated heart rate. Caffeine should never be used as an alternative for insufficient fueling in recovery! See more

We LOVE working with our Mountain West champion Swim & Dive team! . . . Here are some highlights for our Sports Nutrition for Peak Performance presentation!... . . . #goaztecs (and stay hydrated) . . . #sportsnutrition#fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices#teamtalks#swimanddive#mountainwestconference

Ensuring you have proper recovery will be beneficial to promoting proper growth. After a strenuous day of training/exercise it’s imperative to hydrate and refuel with a nutritious meal with the main components being electrolytes, protein and carbohydrates. Protein and Carbohydrates are the primary focus for recovery, since they help refuel the body and facilitate repair on damaged muscles. #sportsnutrition #athleterecovery #fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices #teamtalks

!!!Attention Soccer players!!! Feeling like you don’t have the energy during soccer practice or games? Have you thought about how your nutrition plays an integral role in your success on the pitch? Don’t worry, SNC has your back! This post yields helpful tips that assist with the type of foods you should be consuming pre and post practice/competition to ensure you’re performing at a maximum level. #sportsnutrition #soccer #fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices #teamtalks

Proteins are so important for the body. There are so many roles that proteins play in proper body function. They are enzymes, structural elements (muscles), fluid balancers, transporters, and so many other roles. - One of those roles, which is incredibly important these days with the global pandemic is immunoprotectors, AKA immunoglobulins or antibodies. They are produced by a type of white blood cell and fiction by binding to a bacteria or virus that has entered the body.... - These antibodies will create complexes that will help to destroy the foreign substance in the body. This is a reason why getting your protein is so important in these crazy times in the world. It is best to eat whole protein foods. Lean meats such as chicken and turkey, fish, legumes, eggs, and dairy. #sportsnutrition #protein #fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices #teamtalks See more

SDSU Adapted Athletics Fall 2020 kick off meeting! . . . #goaztecs #sdsu #paralympics #sportsnutrition #fuelingperformance #sportsperformance

Fall 2020, here we go! With all of the uncertainty these last few months of classes going online and the news of fall sports being cancelled... at least we have our amazing food options available on campus again! . . . Remember to wear your masks ... . . . Welcome back, Aztecs . . #sportsnutrition #fuelingperformance#sdsusports #sdsu #sportsdietetics#sportsdietitian #healthysnacks#mealprep #gains #preworkoutmeal#postworkoutmeal #healthysnacks#healthyeating #sportsperformance#healthytips #nutrition#nutritionforathletes #athleticnutrition#healthychoices #teamtalks See more