Dining During the Holidays

Greetings, Rice Owls!

Holidays are just around the corner. Can you believe it? You have overcome midterms and the semester is heating up and simultaneously winding down. With the anticipation of relaxation spending time with family and friends, and lots of delicious food, one can get carried away with eating or simply not eating enough. Therefore, it is important to prioritize health, properly fueling, and fitness. Thus, consider these helpful tips/recommendations to meet these goals!

Tips:

§ REMEMBER THE ATHLETE’S PLATES! The athletic performance plates are useful all year round and are pivotal to follow at holiday meals. A good source of protein, carbohydrates and fruits/vegetables should each be 1/3rd of your plate. Examples of good protein options include chicken, beef, fish, pork, and certain plant-based options such as tofu or beans. Sources of carbohydrates include whole grain options, such as brown rice, pasta, and bread. Starchier vegetables like brown and sweet potatoes, and corn contain a significant amount of carbohydrates to provide your body with sufficient energy to perform during physical activity. Be sure to include a generous variety of fruits and vegetables on your plate that represent the color of the “rainbow”. These colors are phytochemicals that help to support immune health via antioxidants and reducing inflammation.

§ GOOD/ADEQUATE NUTRITION THAT REPRESENTS YOU! Being home for the holidays can mean being exposed to all your favorite dishes and traditions. Thus, as collegiate athletes and amazing “machine”, good nutrition can be maintained while still enjoying some of your family’s holiday cooking.

§ TRAINING/PHYSICAL ACTIVITY IS STILL IMPORTANT! Your coach, strength coach, or athletic trainer may have provided you with a training program to complete. This is another pivotal responsibility that should be maintained during this time.

§ DIETARY SUPPLEMENTS CAN STILL BE SNEAKY! Supplements do not know when the holiday season has rolled around. Be sure you are still consuming NSF-certified and/or Informed Sports third party certified products. For more information on dietary supplements, please review our previous newsletter explaining their characteristics and what you can do to stay safe.

§ SLEEP, REST, AND RELAXATION! It’s the holidays, right?! What better time to catch up on some much-needed recovery from school and sports than now? Try to aim for 8 to 9 hours of sleep per day by creating a consistent routine.

For more information on sports nutrition Follow us at Rice Owls Sports Nutrition (@riceowlssportsnutrition) • Instagram photos and videos and enjoy your holiday break!

Shynice Allen, Sports Dietetic Intern