College life can be a challenging time for many young adults, but what can be even more challenging, is being a young adult going to college without the right energy. All those times your parents told you to eat your vegetables, will become increasingly evident as to why very quickly while attending college. It’s important to put the right fuel in your tank in order to run efficiently on a day to day basis. So here are a few helpful resources for anyone interested in acquiring sufficient energy levels to help you study and perform well in the classroom, as well as educate you about maintaining healthy eating habits. In turn, these resources will help give you the fundamental knowledge of eating healthy, building a healthy diet and learning to eat in moderation.
provides a wide range of food options that will prove beneficial for majority of people throughout all facets of geographical locations and body types. Based off of these basic guidelines, highly active people in sport and recreation, or people looking to shed a few pounds, will expand their understanding food nutrients needed for specific goal acquisition.
The Gatorade Sports Science Institute has an outstanding bank of research publications to browse over. Lots of interesting and specific topics are available from relationships between Carbohydrates, Protein, Electrolytes and your physical performances, to hydration, body and mind fatigue, dietary supplements, training adaptations and body compositions. This resource will give all those interested in acquiring a better understanding of nutritional characteristics necessary to elevate their sports and recreational performance.
The following are Case Scenario examples for people in search of acquiring different health and fitness goals. Of course, everyone is made differently so it is important to remember these are simply dietary guidelines complex, yet generic enough that results may vary. For more details regarding these Dietary Examples, commit to the research provided by the multiple resources within Wellness Services
High Energy Demands
There will come a time, probably many times, when you will need to commit to several hours on a given project or studying for an important exam. This requires plenty of beneficial food items necessary to give you the adequate energy stores to complete you tasks. Click HERE to read a short article written by AIS Sports Nutrition, highlighting a few tips that you can try out – essentially;
- Eat More Frequently - healthy snacks in between big meals, this will aid in speeding up your metabolism, food portion control, easier to digest and lowers blood sugar and cholesterol
- Plan ahead
- Whip up a nutritious Drink – smoothies are great options
This is a great case scenario for all those Student-Athletes in post-secondary
Click HERE for Sports Science articles regarding proper fueling while participating in recreation and in team sports
Study Break - Tips
When putting in long hours in the library or your favourite place to study, it's important to take short study breaks so to reenergize your body and mind for another session. During these breaks, instead of just eating, take a brief walk around the College for 5-10 minutes every hour of studying to engage your mind and your body but to give your mind a break. Bring a health snack with you while you walk.
If you're going for a quick jaunt during your break, why not keep track of your steps at the same time. Use a Pedometer and record your steps to see just how far you've walked and the approximate calories you burned in a day. That way you'll be able to put a numerical value on your activity for the day. Go to the Student Wellness Walking Routes webpage for more information regarding our current routes throughout the halls of GPRC. Acquire a high number of steps taken, and the knowledge of the layout of GPRC and all that takes place within its walls.
Carbohydrates are one of the main sources of energy necessary to sustain normal daily activity. They function as a quick source for the body and mind, easily being converted to glucose, which is a fuel for the body's cells. Whether you're a person of moderate activity, or an elite athlete training 6 days a week, using an appropriate combination of Simple and Complex Carbs will allow for high levels of nutrients to be converted to energy and be utilized effectively throughout the body and mind. That means by being knowledgeable about Carbohydrates, you will become more energized and ready to take on any challenge in front of you!
It's very important to find the balance between maintaining a healthy weight and use of Carbohydrates for Recreational and Elite Level athletes. Click on the AIS article link below for a great source of information
AIS Sports Nutrition Article
Several Research Publications available through the Gatorade Sports Science Institute
Common Misconception about Carbohydrates - provided by Diary Farmers of Canada;
Carbs are bad, contribute to weight gain and should be avoided - WRONG!
"Research has shown that the amount of weight lost on either a low-carb or high-carb diet is the same when total calories are equal - in other words, it's total calories that matters most in weight management. What's more, our bodies need carbohydrates for fuel and optimal brain function, and carbohydrate foods provide essential vitamins, minerals and fibre. Vegetables and Fruit and Grain Products are the best sources, and strictly avoiding either of these puts one at risk of nutritional deficiencies."
Go to the DairyGoodness.com for more information about Carbs and leading a life with Good Health options
Wanting to Lose Weight
Basic Helpful Tips:
- Stay Active - go for a 10 minute walk, throw the Frisbee around, commute by bicycle
- Find food items that make you feel full and give you tons of nutritional value at the same time
- 'Break the Fast' and eat Breakfast!
- Don't over indulge and consume too much during meal time - Establish proper portion sizes
- Plan your meals ahead of time
- Pack your lunch and snacks the night before
- Read food item Nutrition Value Label
- Eat lots of Fruits and Veggies
- Increase Fibre
- Limit Sodium - this increases your body's salt content which holds onto water in body tissue
- Limit Alcohol Intake
- Be happy about consistent progress - Weight Loss is not a race, view it as a long-term change in lifestyle
Articles that might help...
AIS Sports Nutrition Article on Weight Loss
Wanting to Gain Muscle Mass
AIS Sports Nutrition Article on Increasing Muscle Mass
AIS Sports Nutrition Article on Eating Before Exercise - A few simple food item ideas to consider when about to compete or train in a physically demanding environment. Some common questions are answered as they highlight the importance of experimenting a little in order to determine what works best for YOU, and allow you to develop a working routine so you may obtain a beneficial training session or a strong performance during competition.
Protein - Research Articles available at the Gatorade Sports Science Institute website.
- Protein Consumption and Resistance Exercise: Maximizing Anabolic Potential
- Nutrition and the Molecular Response to Strength Training
- And more
Dairy Nutrition's Article - Optimal Muscle Mass For Life
The following Food App options are terrific resources to help you develop and maintain healthy eating habits. Take a look at their websites and get a feel for which app best suits you and start tracking your progress!
My Food Guide App
MyPlate Calorie Tracker & Fitness Program
My Fitness Pal App
My Food Guide - An interactive tool just for you
- Customize your meal plan by choosing your favourite types of foods from each one of the four food groups, and set goals to help you along the way.
- The toolkit was created by the Government of Alberta and features plenty of helpful resources to achieve your goals. Utilize your personal logbook, feel more organized at work by instilling time for nutritious meals and activities.