Everyone knows that sports activities are great for building character and learning how to work with a team, whether it’s in little league or in a competitive college environment. Most high school and college athletes know that it’s important to make sure that they fuel up for the day ahead. However, with the hustle and bustle of everyday life, it’s easy to overlook all the things that can ensure good health and wellness before hitting the field or the court. This is especially true for athletes who are going through a big transition—such as high school players who are heading off to college.
Learning to manage a whole new independent lifestyle while keeping up with practice and studying is a huge learning curve. College athletes have to juggle a lot of different responsibilities while keeping their diet, health, and routine in check. So how can they do it? Here are 6 ways young athletes can stay healthy and in top condition during their years in college.
Keep Your Body Healthy
If you’re an athlete, then you’re already doing a great job of maintaining your wellness by participating in extracurricular activities. In fact, you’re well ahead of the pack. Healthy habits take time to develop, and by staying active when you’re young, you’re more likely to continue to exercise as you get older and prevent common problems like obesity.
Keeping your body healthy means you need to focus on several different areas of wellness. Both the body and the mind influence your overall health. Regular workouts (not just practices) will help you stay strong and fit, while working on your mind with practices like yoga and meditation will help you reduce stress and improve your well-being. Athletes also need to drink plenty of water, rest up, and make time for some fun!
Stay Charged up by Watching Your Diet
Food fuels the body—every athlete knows it. When you want to play your best, you have to fuel yourself with the best. Dietitians recommend that young athletes consume 45- to 60-percent of their daily calories from carbs for best performance. But that doesn’t mean loading up on pizza and ice cream in the dining hall—you’ll want to choose healthy, nutrient-dense carbs like fruits and veggies, beans, and whole grains. Healthy fats and protein round out the athlete’s diet. You might have to get creative with the options available on your meal plan, but it’s worth it to fuel your body well.
Watch Out for Waster Calories
For the first time, you might not have anyone telling you to eat your vegetables. While you might be tempted to eat mac and cheese at every meal or candy for breakfast, don’t give in! These “waster” calories won’t do your performance any good. The same goes for alcohol—you don’t want to be nursing a hangover while you’re trying to do drills. That’s not to say you can’t have the occasional treat—just make sure that the majority of your calories come from healthy carb sources.
Get Your Sleep
Going to bed early might not make you the coolest person on campus, but it will help your performance on and off the field or court. Getting enough sleep will help you stay sharp and strong during practices and games. You’ll also be less likely to injure yourself. If you do become injured, take the time to rest and recover so you don’t make things worse.
Keep Your Balance
Mental wellness is just as important as physical health. Do yourself a favor and take up mindfulness practices before you get stressed out—not after. Yoga, meditation, and even breathing exercises can all be great ways to stay balanced and feeling calm, even when classes and practices seem overwhelming.
Take Care of Yourself and Stretch Your Body
Warming up and stretching before workouts and practice is key for avoiding injury. The whole concept of “no pain, no gain” is a recipe for injury. Listen to your body and if something feels wrong, stop. Take injuries seriously. By continuing to play or work out with an injury, you’re likely to put yourself out of commission for longer. Get medical attention when you need it and rest any injuries for as long as necessary.
Find What Works for You
Being a college athletes has its challenges and rewards, but most students are willing to make the sacrifices necessary to balance school and sports. It’s an increasingly popular way to get ahead—the number of high school students who enroll in sports annually has increased for the last 26 years.
What’s most important is finding out what works for you. Discover your own routines and the diet that makes you feel your best. Make sure you carve out enough time for sports, studies, and yourself! Finding balance is what helps college athletes stay motivated and happy throughout their years in school.
