The key to having a great season as a college athlete is being in shape–you could have all the skills in the world but if you're not conditioned, you're not going to be able to perform well for the whole game. There are many ways to make sure that you're in your best shape for the season. It could be by doing some extra cardio, working on your footwork, or watching film…but the most important thing is having the right diet. College athletes, regardless of their sport, should focus on the following nutrition habits before, during, and after your season.

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Eat Protein and Carbs in the Pre-season

When the preseason comes around, you should be eating a lot of protein and carbs such as sandwiches, grilled burgers, chicken, rice, pasta, and a lot of vegetables. You want to stay away from anything fried or breaded. Eating those kinds of foods will rob the body of the vitamins, minerals, and Phyto-nutrients, which are also known as food compounds, needed to produce a good workout. 

Up the Carbs In-Season

During the season you should be loading up on the carbs as they should make up about 60% of the calories your intake a day. The rest should be protein and fats (but make sure fats are kept at a moderate level). In other words, your diet should be 2/3 carbs and 1/3 protein but having an emphasis on moderate fats.  

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Keep it Up in the Offseason (But Have Some Fun!)

When the season comes to end you don't need to be as strict but that doesn't mean start eating unhealthily every day. You should continue to have a lot of bread, pasta, rice, potatoes, fruits, and vegetables as you train in the offseason. This will make sure you have your carbs and you're staying in shape, but you should also allow yourself to have more freedom such as occasional fast food, desserts, and anything fried. 

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* Originally published on August 31, 2022, by Chris Russo