UT Sports Nutrition

University of Toledo Sports Nutrition Twitter account. Helping student-athletes learn how to fuel to perform & eat for life. Go Rockets!

[UT Sports Nutrition @ut_nutrition]

https://t.co/flRQ2RYFvs

[UT Sports Nutrition @ut_nutrition]

Temps about to double by the weekend!? ❄️🥵
It can take a few weeks to get acclimated to heat, so make sure to stay fueled/refuel, get enough sleep & drink fluids often to help stay hydrated as your body adjusts!

[UT Sports Nutrition @ut_nutrition]

Recovery Nutrition from the NCAA! Meal & snack ideas included, as promised!

More snack ideas: PBJ, smoothies, oatmeal+fruit+nuts, string cheese/crackers, trail mix, eggs+toast, tuna packet/crackers, protein bar/fruit, hummus/pretzels, cereal/milk/nuts

https://t.co/35TjlmDhDz

[UT Sports Nutrition @ut_nutrition]

Which would you as a student athlete want to know more about?

[UT Sports Nutrition @ut_nutrition]

Spring Cleaning: Nutrition Edition
🗑Throw out: skipping meals
📆Reorganize your schedule to ensure eating every 3-4hrs
🌱Freshen Up: choose a new food/ snack this week to stay out of a food rut

Cleaning up your routine makes space for fueling, recovery & growth to happen💪

[UT Sports Nutrition @ut_nutrition]

Eat the rainbow 🍅🍊🌽🥑🫐🍇
& you’ll find gold at the end 🏆🥇

Happy St. Patrick’s Day! Great day to have some delicious green foods
🥦🥬🫑🥑🫒🍐🍈🥝🥗🍵
#nutritionmatters #eattherainbow

[UT Sports Nutrition @ut_nutrition]

Popping on to remind you that you can enjoy your week off classes w/o too much🍻🍷🍹

Too much alcohol can impact Hydration 💧
Inflammation 🔥
Sleep quality 💤
Energy use ⚡️
All which impair recovery ❌

If you’re of age, enjoy responsibly in moderation. 1/day🏃🏽‍♀️, 2/day🏃🏽‍♂️

[UT Sports Nutrition @ut_nutrition]

LEVEL UP w/ GOOD NUTRITION
🔥🔥🔥

Muscle & mitochondria have the plasticity for adaptation to training…but the degree it can improve depends on both nutrient environment & availability in the body

🥑🥕🍳🥜🥪🍉🌮🥩🥯🥝🥛🍣
#nutritionmatters #sportsnutrition #fuelup #recover

[UT Sports Nutrition @ut_nutrition]

Make sure if you see Adam Barta today you wish him a very happy birthday!
We are lucky to have you on our team 🎂

[UT Sports Nutrition @ut_nutrition]

It’s National Eating Disorders Awareness Week…ever feel like you’re having a hard time with food? You’re not alone. College athletes are at high risk: it’s nothing to be ashamed of. And it doesn’t have to be this way, support is here for you. Getting help is a life/game changer.

[UT Sports Nutrition @ut_nutrition]

H2O vs sports drink during workout/event?
Sports drinks provide:
1. Source of energy to delay fatigue
2. Electrolytes to help w/ hydration
3. Taste to encourage drinking
4. Fluid to regulate temp
5. All these to ⬇️ RPE

Incorporate if event >45min!

[UT Sports Nutrition @ut_nutrition]

On the road competing? In honor of the Olympics, check out these travel nutrition tips from Team USA! ✈️🏅♥️💙🤍
#sportsnutrition #fuelup #gorockets

https://t.co/ULgSW7qPOR

[UT Sports Nutrition @ut_nutrition]

As we end the most diet-ridden month of the year, remember:

Keto is NOT recommended for athletes & Intermittent Fasting can limit ability to meet energy needs & recover which limits health/ability🚫

Fuel & recover!

Diet Q’s? Drop them below!⬇️
#sportsnutrition #dietsdontwork

[UT Sports Nutrition @ut_nutrition]

High intensity training + insufficient intake = ⬇️ immunity?
When sick, training suffers.

Stay in the game!
🥇Eat enough

Get in your micronutrients: (🍓, 🥬whole🌾, healthy fats🥑!)

🕚Eat throughout the day. (Don’t skip meals)

Fluids Fluids Fluids💦

[UT Sports Nutrition @ut_nutrition]

Welcome back! Who’s ready for a new semester?

Solid nutrition starts with getting enough through the day. 📆🍳
Don’t let a hectic schedule get in the way of your training and health.

Take a moment to plan out where & when you’ll be eating. A small step with a big impact 💪

[Brian Jones @BJonesATC]

GREAT STUFF! Thanks Liz @ut_nutrition for this fantastic information!! #EatHealthy #StaySafe

[Purdue Sports RDs @BoilerFuel]

Light= ~1 hr of non-strenuous activity (light jog or lift, skill work, stretch)
Moderate= ~2 hrs of mod. strenuous activity (conditioning, hard lift, sweating, HR ⬆️)
Hard= 3+ hours of strenuous activity (multiple sessions, prolonged conditioning/lifts, reach max HR at times)

[UT Sports Nutrition @ut_nutrition]

20-25 grams of protein looks like:🤗
🔺1 cup of greek yogurt
🔺4 large eggs
🔺3oz of chicken
🔺1 cup cottage cheese
🔺2.5 oz of deli meat
🔺1 scoop protein powder
🔺1-1.5 cups edamame

[UT Sports Nutrition @ut_nutrition]

Physical activity may be taking a hit but your nutrition habits NOW can benefit your performance later! Continue to prioritize protein during this time to maintain your lean body mass 💪
👉Aim for .7-1g of protein per 1 pound of body weight per day!