As an athlete and nutrition student I love all things food and learning how different nutrients help our body function. But as a college student I know how difficult it can be to focus on yet another thing when our brains are already maxed out with classes and training. It's so easy to go the whole day at the library and then realize you haven't had a solid meal all day. Nutrition plays a vital role in your performance both in school and on the ice, but that doesn't mean it has to be overly complicated! Here are my top five tips for nourishing your body through school and practice. 

1. Make sure you're fueling your body with enough! Your body is like a car. When you go to the gas station, you fill up your tank all the way in order to get the most mileage out of your vehicle. We should treat our bodies the same way! Fuel yourself enough to get through that late-night study session and that long program run-through. You don't want to run out of gas halfway through!
2. Eat a carbohydrate-rich snack a half hour to an hour before practice. Carbohydrates fuel our muscles and our brains, which are both necessary before getting on the ice for practice. But some carbs are better than others when it comes to pre-practice fuel. You don't want to be eating a giant bowl of rice right before getting on the ice — you'll probably get a cramp. Instead, choose carbohydrates that digest quickly. The less you have to chew, the better! Foods like applesauce or bananas provide just enough to get you through practice but without the painful cramps. 
3. Get some protein within 30 minutes of practice. This one is something I thought was just a myth. Then I took a sports nutrition class and learned that it's vital in helping muscle recovery! Protein is made up of amino acids which are the building blocks of our muscles. If you want to get specific about it, try eating some eggs, beans, tofu, low fat ricotta cheese or a protein shake. These foods are high in leucine which is the amino acid "key" responsible for growing and repairing our muscles.
4. Include all three macronutrients at each meal. Macronutrients, or more commonly known as carbs, protein and fats, each serve an individual and important purpose. Carbs give us energy, fats protect our vital organs and protein helps us grow and maintain all our muscle and body tissue.
5. Don't forget about micronutrients! Try to include a cup or two of vegetables at dinner. When you're running around on campus all day it can be hard to find a meal that includes a nice serving of vegetables. They can also cause some stomach discomfort if you eat them too close to a workout. Vegetables like broccoli, cauliflower, carrots and greens provide you with healthy micronutrients like Vitamin A, C, potassium and fiber! All of these are necessary to keep us moving and feeling our best. 

Mix and match your meals! 
Charged Up Carbohydrates: 

• Brown Rice 
• Oats 
• Potatoes/Sweet Potatoes 
• Fruits 
• Quinoa 
• Buckwheat 
• Pasta

Powerful Proteins:

• Greek yogurt 
• Chicken breast 
• Lean ground turkey 
• Tofu
• Eggs 

Fabulous Fats: 

• Avocado 
• Nuts
• Nut Butters 
• Olive Oil