Nutrition Tips from a Former Division I Athlete

Megan Logue
Aug 19
5 min read

Updated: Aug 20

As a former Division I athlete, a marathon runner, and a degree in Nutrition; health and wellness, I learned that nutrition is just as important as training. It fuels your body, aids recovery, and can even enhance performance. Whether you are an athlete or just someone looking to improve your health, understanding nutrition can make a significant difference. In this post, I will share some essential nutrition tips that helped me during my athletic career.

The Importance of Balanced Meals

One of the first things I learned was the importance of balanced meals. A balanced meal includes carbohydrates, proteins, and fats. Each of these macronutrients plays a vital role in your body.

Carbohydrates provide energy. They are the primary fuel source for athletes. Foods like whole grains, fruits, and vegetables are excellent sources.
Proteins are essential for muscle repair and growth. Lean meats, fish, eggs, and plant-based proteins like beans and lentils are great options.
Fats support cell function and hormone production. Healthy fats can be found in avocados, nuts, and olive oil.

By including all three macronutrients in your meals, you ensure that your body gets the nutrients it needs to perform at its best.

Hydration is Key

Staying hydrated is crucial for everyone, especially athletes. Dehydration can lead to fatigue, decreased performance, and even injury. Here are some tips to stay hydrated:

Drink water throughout the day. Aim for at least eight glasses, but more if you are active.
Monitor your urine color. Light yellow usually indicates good hydration, while dark yellow suggests you need more fluids.
Include hydrating foods. Fruits and vegetables like watermelon, cucumbers, and oranges can help keep you hydrated.

Hydration should not be an afterthought. Make it a priority in your daily routine.

Timing Your Meals

Meal timing can also impact your performance and recovery. Eating at the right times can help you maximize your energy levels and recovery. Here are some guidelines:

Pre-workout meals: Aim to eat a balanced meal 2-3 hours before exercising. This meal should include carbohydrates and protein. A good example is a bowl of oatmeal with fruit and a scoop of yogurt.
Post-workout meals: After exercising, your body needs nutrients to recover. Try to eat within 30 minutes to two hours after your workout. A protein shake with a banana or a chicken salad can be great options.
Snacks: Healthy snacks can help maintain energy levels throughout the day. Consider options like nuts, yogurt, or fruit.

By timing your meals and snacks properly, you can enhance your performance and recovery.

Focus on Whole Foods

While it can be tempting to reach for processed foods, focusing on whole foods is a better choice for your health. Whole foods are less processed and contain more nutrients. Here are some examples:

Fruits and vegetables: Aim for a variety of colors to get a range of nutrients.
Whole grains: Choose brown rice, quinoa, and whole-grain bread over white rice and white bread.
Lean proteins: Opt for chicken, fish, beans, and legumes instead of fatty cuts of meat.

Incorporating more whole foods into your diet can lead to better health and improved athletic performance.

Listen to Your Body

One of the most important lessons I learned was to listen to my body. Everyone's nutritional needs are different, and what works for one person may not work for another. Here are some tips to help you tune in to your body:

Pay attention to hunger cues. Eat when you are hungry and stop when you are full.
Notice how foods make you feel. Some foods may give you energy, while others may leave you feeling sluggish.
Adjust your diet as needed. If you find that certain foods do not agree with you, consider making changes.

Listening to your body can help you make better food choices and improve your overall well-being.

Meal Prep for Success

Meal prepping can save you time and help you stick to your nutrition goals. By preparing meals in advance, you can avoid the temptation of unhealthy options. Here are some tips for effective meal prep:

Choose a day to prep. Set aside a few hours each week to prepare your meals.
Plan your meals. Decide what you want to eat for the week and create a shopping list.
Batch cook. Prepare large quantities of grains, proteins, and vegetables that you can mix and match throughout the week.
Use containers. Invest in good-quality containers to store your meals. This makes it easy to grab and go.

Meal prepping can simplify your life and help you stay on track with your nutrition.

Supplements: Do You Need Them?

As an athlete, I often wondered if I needed supplements. While whole foods should be your primary source of nutrients, some supplements can be beneficial. Here are a few to consider:

Protein powder: If you struggle to meet your protein needs through food, a protein supplement can help.
Multivitamins: A good multivitamin can fill in any gaps in your diet.
Omega-3 fatty acids: These can support heart health and reduce inflammation.

Before starting any supplement, it is essential to consult with a healthcare professional. They can help you determine what is right for you.

The Role of Mindset

Nutrition is not just about food; it is also about mindset. Developing a positive relationship with food can lead to better choices. Here are some tips to cultivate a healthy mindset:

Avoid labeling foods as "good" or "bad." Instead, focus on balance and moderation.
Practice mindful eating. Take time to enjoy your meals and pay attention to your hunger and fullness cues.
Be kind to yourself. If you indulge occasionally, do not beat yourself up. Just get back on track with your next meal.

A positive mindset can make a significant difference in your nutrition journey.

Finding What Works for You

Ultimately, the best nutrition plan is one that works for you. Experiment with different foods, meal timings, and strategies to find what suits your lifestyle. Here are some final tips:

Keep a food journal. Tracking what you eat can help you identify patterns and make adjustments.
Stay flexible. Life can be unpredictable, so be open to changing your routine as needed.
Seek support. Whether it is from a nutritionist, coach, or friends, having support can help you stay accountable.

Finding what works for you is a personal journey, and it may take time.

Embrace the Journey

Nutrition is a lifelong journey, not a destination. As a former Division I athlete, I learned that the right nutrition can enhance performance and overall health. By focusing on balanced meals, hydration, meal timing, whole foods, and a positive mindset, you can set yourself up for success.

Remember, it is not about perfection. It is about making better choices and enjoying the process. Embrace your journey, and you will find that nutrition can be both rewarding and enjoyable.