Nutrition - Idaho State University Strength & Conditioning

Below you will find links to nutrition resources, menus, and other valuable nutrition information for athletes.

Good Eating Habits

How to eat:

Eat proteins by itself or with vegetables
Eat carbohydrates by itself or with vegetables
Fruits should be eaten alone but can be eaten with any of the other food groups.
You daily intake of food should consist of 50% complex carbohydrates, 25% proteins, and 25% fats. 10% of your carbs should be sugar.
Athletes in training should increase their carbohydrate intake to 60%-70%. And cut down fats and proteins to 15%.
If you are eating enough and eating correctly you probably don’t need to take supplements, but if you do not get enough nutrients in your daily intake, you can supplement your daily intake with vitamin and mineral products. Try to avoid multivitamins.
Minerals are great supplements but should be taken in liquid form for quick and proper absorption.

Be as active as possible (Increase exercise)
Schedule a specific time each day to exercise
Find a partner to work out with
Burn more calories than you eat
Do a combination of cardiovascular training and weight training
Do a minimum of 30 minutes of each activity a minimum of 4 times a week
Weight training should consist of using major muscle group exercises. (Major muscles are chest, back, legs)
Proper weight loss while maintaining your metabolism should be to lose 1-2 pounds a week.
Drink cold water before, during, and after exercise.
Learn proper breathing and exercise techniques when starting an exercise program.
Throw away your scale. You can’t judge your health by what number shows on the scale. Health and happiness comes from how you feel about yourself, the energy you have, and the functional ability of your body.
Limit yourself to 20-40 grams of fat per day.