Diet and Nutrition Information
The Sports Medicine staff works with Sue A. James, MS, RD, LDN of Pinnacle Health and Wellness and the Strength and Conditioning staff to assist and monitor our student athletes with their dietary or nutritional needs throughout the pre-season, in-season, and off-season.
The following are some general tips to follow for student-athletes eating on the road:
- Order pancakes, French toast, muffins, toast, cereal, fruit, and juices.
- Request that toast, pancakes, etc. be served without butter or margarine. Use small amounts of syrup, jelly, and jam.
- Choose low-fat dairy products (skim or 1% milk, low-fat yogurt, low-fat cheese, etc.)
- Fresh fruit may be expensive or difficult to find. Carry fresh and/or dried fruits.
- Cold cereal can be a good breakfast or snack. Carry boxes in the car or on the bus. Keep low-fat milk in cooler or purchase at convenience stores.
- Look for lower fat meats on sandwiches such as turkey or chicken. Remember the most of the fat in sandwiches is in the spread. Prepare or order without the mayo, special sauce, or butter. User ketchup or mustard instead.
- Choose foods that are broiled, baked, steamed, or broiled rather than fried, and try to avoid breaded items.
- At salad bars, limit the dressing, olives, fried croutons, nuts, and seeds. Choose low-fat dressings, if low-fat dressings aren't available, pack your own.
- Baked potatoes should be ordered with butter and sauces "on the side". Add just enough to moisten the carbohydrate-rich potato.
- Soups and crackers can be good for low-fat meals; stay away from cream soups.
- Juices, low-fat milk, and low-fat milkshakes are a more nutritious choice than soda pop.
- Go to restaurants that offer high-carbohydrate foods such as pasta, baked potatoes, rice, bread, vegetables, salad bars, and fruits.
- Eat thick crust pizzas with low-fat toppings such as green peppers, mushrooms, Canadian bacon, and onions. Avoid fatty meats such as pepperoni or sausage, extra cheese, and olives.
- Eat breads without butter or margarine...use jelly instead. Ask for salads with dressing "on the side" so that you can add minimal amounts yourself. Ask for low-fat salad dressings.
- Whole grain breads, muffins, bagels, tortillas, fruit, fruit breads, low-fat crackers, pretzels, unbuttered popcorn, oatmeal raisin cookie s, fig bars, animal crackers, fruit juice, carrot sticks, cherry tomatoes, breakfast cereal, canned liquid meals, dried and fresh fruit.
Don't forget about fluids: To prevent dehydration, you should keep well hydrated at all times, even on the road, by drinking frequently before, during, and after practice or workouts.
- Do not drown your thirst in calories! Drink plenty of water.
- In restaurants, including fast food ones, ask for water in addition to other beverages. Request a pitcher of water be left at your table.
- You can buy bottled water or mineral water at grocery stores and convenience stores.
- Carry squeeze bottles of water, sports drinks, and fruit juices with you, especially on long airplane flights.
- Limit alcoholic beverages. Alcohol is a diuretic and causes fluid loss.
Please refer to the Pinnacle Health and Wellness website to learn more helpful tips. For any questions feel free to contact any member of the Sports Medicine staff and they will help you in any way possible.
Pinnacle Health and Wellness
Loyola University Maryland Strength and Conditioning
Head Coach Pat Coyle Returns To Reitz Arena
When Loyola University Maryland women's basketball resumes action on Saturday, Dec. 20, there...
MBB At Barclays Vs. Fairfield - Purchase...
Loyola University Maryland men's basketball fans can purchase tickets to the Greyhounds' game...
Quartet Named Preseason All-Americans By Face-O...
Nikko Pontrello was named to the Preseason All-America Second Team, and Pat Frazier, Brian...
Women In Sports Day Set For January 31
Loyola University Maryland will host a celebration of women and their contributions to, and...
Saint Joseph's Runs Lead Hawks Over Men's...
Cam Gregory had a career-high 14 points, but two big Saint Joseph's University runs propelled the...
East Carolina Too Much For Women's Basketball
The Loyola University Maryland women's basketball team fell behind early and was unable to...
Exciting Finish Helps Greyhounds Sweep H2Ounds ...
The Loyola University Maryland men's and women's swimming and diving teams swept Iona, Marist and...
Jesuit Counterparts Meet When Men's Basketball ...
A pair of Jesuit schools meet on the basketball court Tuesday, Dec. 9, when Loyola University...
Saturday, Dec 20 SPORT EVENT TIME COVERAGE Women's Basketball Saint Peters 5:00 PM Video Sunday, Dec 21 SPORT EVENT TIME COVERAGE Men's Basketball at Stony Brook 2:00 PM Monday, Dec 22 SPORT EVENT TIME COVERAGE Women's Basketball Cornell 2:00 PM Video Sunday, Dec 28 SPORT EVENT TIME COVERAGE Men's Basketball at Fairfield 5:00 PM Women's Basketball George Washington 2:00 PM Video Wednesday, Dec 31 SPORT EVENT TIME COVERAGE Men's Basketball at Navy 4:00 PM Video Women's Basketball Navy 2:00 PM Video Saturday, Jan 3 SPORT EVENT TIME COVERAGE Men's Basketball Army 2:00 PM Video Women's Basketball at Army 1:00 PM Sunday, Jan 4 SPORT EVENT TIME COVERAGE Swimming & Diving at Copa Coqui Invitational 11:00 AM Wednesday, Jan 7 SPORT EVENT TIME COVERAGE Men's Basketball American 7:30 PM Video Women's Basketball at American 7:00 PM Saturday, Jan 10 SPORT EVENT TIME COVERAGE Men's Basketball at Lehigh 2:00 PM Video Women's Track at Army Invite All Day Saturday, Jan 17 SPORT EVENT TIME COVERAGE Swimming & Diving Lehigh 1:00 PM Women's Track at Maryland Invitational All Day