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Loyola Strength & Conditioning

NUTRITION

A body can only perform as long as it's getting a ready supply of fuel. An athlete's caloric intake is under high demand throughout the training process. They need adequate calories from all major food groups and minerals that will keep them at peak performance. This is the most underestimated and widely ignored aspect of training. At the collegiate level, this needs to be monitored to ensure the athlete is consuming the right amounts of calories to optimize training and competition, as well as preventing malnutrition and maintain their weight during the season.

Performance Nutrition Principles:

Essential Balance
Athletes' nutritional needs vary on a daily basis with training intensity and duration. Caloric intake and carbohydrate, protein and fat consumption should be adjusted relative to activity levels. Athletes should always include a wide variety of foods in their diets and choose foods that have a high nutrient density.

Hydration
Dehydration is a common cause of fatigue and sub-par performance. The body requires a constant and abundant supply of water to regulate temperature, remove waste products and metabolize food for energy. Adequate hydration before, during and after exercise is essential.

Routine/scheduling
Athletes should strive to keep blood sugar and insulin levels stable throughout the day. This promotes the effective use of food as fuel and provides a favorable environment for muscle growth. Timing food and fluid intake throughout the day, but especially prior to, during, and post exercise is essential for sustaining a high level of performance. 

How the staff assist the student athletes:

  • Body weight and body composition percentage taken five times within the year (Sept, Nov, Jan March, May)
  • Educate players and coaching staff on:
    • Hydration pre, post, and during practice
    • Timing of meals
    • Change in weight
    • Eating right on and off campus
    • Eating for the time of year
  • Work with players on individual meal plans based on:
    • Test results
    • Time of year
    • Personal goals
  • Work with coaching staff to arrange pre/post game meals when team is traveling to assure the most beneficial options are considered.

Nutrition points

  • You should not leave a meal feeling hungry, if you do then re-evaluate your portion size
  • Do not leave a meal feeling “over full” because this will leave you uncomfortable and will make it difficult for your body to digest the meal as well.
  • Eat small meals and snacks every 2 to 3 hours throughout the day. Timing should be planned around practice/game times.
  • Eat a meal 3-4 hours before a game this will keep you from getting hungry and keep your blood sugar from getting low
  • Have a small snack 20-30 minutes prior to exercise and/or games.
  • Start your day early have breakfast by 9 am. This will allow you to take in more energy early in the day.
  • Plan ahead and be prepared by having ample supply of food available at all times.
  • Be consistent with your meal and snack schedule this will allow your body to digest better and will also regulate your blood sugar.
  • Balance your food intake to match your physical activity level for that particular day and/or weekend.
  • Make sure you have a variety of foods everyday rather than having the same food for every meal. This will keep you interested and also will prevent you from getting off schedule.
  • Understand that before any type of activity (practice or game) it is not a good time to try new foods that your body may not be able to digest properly.
  • Avoid eating processed foods, food cooked in heavy oils and fats, food that includes high levels of sugar, fat or starch.
  • Make sure in every meal you have more than one food group represented to get a variety of nutrients throughout the day.
    • Vegetables:3-5 servings (1/2 cup)
    • Fruit: 2-4 servings (1 full piece)
    • Dairy: 2-4 servings (1 cup)
    • Protein: 2-3 servings (variety of options)
    • Carbohydrates:6-10serving (1 piece) 
    • If you do not like to eat prior to activity substitute in liquid carbohydrates, such as a smoothie or meal replacement drink.
    • Do not drink a lot of liquids at meals as it will fill you up faster and displace whole foods.
    • Do not skip a meal because you do not want to get up early enough to eat. This will directly reflect your performance and energy for the remainder of the day.
    • Always consult with a professional prior to taking any type of supplement.
    • Eating healthy does not mean you should only eat salad and vegetables it mean you need to eat with common sense and with a open mind
    • Drinks
      • Water
      • Gatorade (after activity)
      • Unsweetened ice tea
      • 2% or fat free milk
      • Any 100% fruit juices (best-cranberry)
  • Nutrition is just one component to healthy living.
    • Be consistent with your exercise routine
    • Sleeping habits
      • Average 6-8 hours per night

 

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Tuesday, Sept 27
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Men's Golf vs Primland Intercollegiate All Day Live Results
Wednesday, Sept 28
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Women's Soccer at American 4:00 PM Live Stats
Friday, Sept 30
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Women's Volleyball at Holy Cross 7:00 PM Video
Saturday, Oct 1
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Men's Soccer Navy 12:00 PM Live Stats Video
Women's Soccer Boston University 2:30 PM Video
Women's Tennis Loyola Invitational 9:00 AM
Swimming & Diving Green vs. Grey 10:00 AM
Cross Country at Paul Short Run 11:45 AM
Women's Volleyball at Army West Point 4:00 PM Live Stats
Sunday, Oct 2
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Women's Tennis Loyola Invitational 9:00 AM
Wednesday, Oct 5
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Men's Soccer at American 3:00 PM Live Stats
Friday, Oct 7
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Women's Tennis at Mount St. Marys Invitational 3:00 PM
Men's Tennis at Mount St. Marys Invitational 3:00 PM
Swimming & Diving American 6:00 PM
Saturday, Oct 8
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Men's Soccer Boston University 1:00 PM Video
Women's Soccer Lehigh 7:00 PM Video
Women's Tennis at Mount St. Marys Invitational 9:00 AM
Men's Tennis at Mount St. Marys Invitational 9:00 AM
Women's Volleyball Bucknell 2:00 PM
Swimming & Diving Alumni Meet 4:00 PM
Sunday, Oct 9
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Women's Tennis at Mount St. Marys Invitational 9:00 AM
Men's Tennis at Mount St. Marys Invitational 9:00 AM
Women's Volleyball Colgate 2:00 PM
Monday, Oct 10
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Men's Golf vs Alister MacKenzie Invitational All Day
Tuesday, Oct 11
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Men's Soccer at St. Johns 7:00 PM Live Stats
Men's Golf vs Alister MacKenzie Invitational All Day
Friday, Oct 14
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Men's Tennis at Patriot League Kickoff Tournament 12:00 PM
Women's Tennis at Patriot League Kickoff Tournament 12:00 PM
Women's Volleyball American 7:00 PM
Saturday, Oct 15
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Men's Soccer Lehigh 7:00 PM Video
Women's Soccer at Army West Point 7:00 PM Live Stats
Men's Tennis at Patriot League Kickoff Tournament 9:00 AM
Swimming & Diving Colgate 1:00 PM
Women's Volleyball at Navy 4:00 PM
Cross Country at Princeton Invitational TBA
Crew vs Navy Day Regatta All Day
Sunday, Oct 16
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Men's Tennis at Patriot League Kickoff Tournament 9:00 AM
Monday, Oct 17
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Men's Golf vs Elon Phoenix Invitational All Day
Tuesday, Oct 18
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Men's Golf vs Elon Phoenix Invitational All Day
Wednesday, Oct 19
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Women's Soccer Bucknell 7:00 PM Video
Saturday, Oct 22
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Men's Soccer at Army West Point 7:00 PM Video
Live Stats
Women's Soccer Colgate 5:00 PM Video
Swimming & Diving Lafayette 1:00 PM
Crew vs Head of the Charles Regatta All Day
Friday, Oct 28
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Swimming & Diving Johns Hopkins 5:00 PM
Saturday, Oct 29
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Cross Country vs Patriot League Championships 11:00 AM
Crew vs Head of the Schuylkill Regatta All Day
Monday, Oct 31
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Men's Golf vs Kiawah Classic All Day
Thursday, Nov 3
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Men's Basketball Johns Hopkins TBA
Saturday, Nov 5
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Crew vs Head of the Occoquan Regatta All Day
Friday, Nov 11
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Men's Basketball at Duquesne TBA
Women's Basketball Lipscomb TBA
Cross Country vs NCAA Mid-Atlantic Regionals 12:00 PM
Saturday, Nov 12
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Crew vs Frostbite Regatta All Day
Sunday, Nov 13
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Women's Basketball at Cornell TBA
Crew vs Bill Braxton Regatta All Day
Monday, Nov 14
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Men's Basketball Millersville TBA
Tuesday, Nov 15
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Women's Basketball at Fairfield TBA
Wednesday, Nov 16
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Men's Basketball at LIU Brooklyn TBA
Friday, Nov 18
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Men's Basketball at Notre Dame TBA
Saturday, Nov 19
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Women's Basketball St. Francis Brooklyn TBA
Monday, Nov 21
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Women's Basketball at Pittsburgh TBA
Wednesday, Nov 23
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Men's Basketball Fairfield TBA
Wednesday, Nov 30
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Women's Basketball Columbia TBA

Results
Tuesday, Sept 20
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Men's Soccer Pittsburgh W, 2-1 Live Stats | Video
Women's Soccer Monmouth (N.J.) W, 3-2 Live Stats Video
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Friday, Sept 23
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Cross Country Panorama Farms Invitational Men: 14th; Women: 12th Final Results Get Acrobat Reader


| Live Results
Women's Tennis St. Joseph's Invitational 1:00 PM |
Men's Tennis Loyola Invitational 2:00 PM | Tournament Central
Women's Volleyball Lafayette L, 3-2 | Video
Saturday, Sept 24
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Men's Soccer Lafayette W, 2-0 Live Stats | Video
Women's Soccer Navy W, 2-1 (2OT) Live Stats | Video
Men's Tennis Loyola Invitational 9:00 AM | Tournament Central
Women's Tennis St. Joseph's Invitational 9:00 AM |
Women's Volleyball Lehigh L, 3-0 Live Stats | Video
Sunday, Sept 25
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Men's Tennis Loyola Invitational 9:00 AM | Tournament Central
Women's Tennis St. Joseph's Invitational 9:00 AM |
Monday, Sept 26
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Men's Golf Primland Intercollegiate All Day | Live Results
Tuesday, Sept 27
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Men's Golf Primland Intercollegiate All Day | Live Results