MS, RD, CSSD

Balancing school, studying for exams, making it to practice, all while traveling for competition can be difficult. With long hours both in the classroom and on the field, gym or court, it is not uncommon for athletes to feel depleted by the end of the day or to find periods of time when they begin dozing off because of lack of energy. Taking steps to get more sleep, increase foods that help boost energy and managing stress can help athletes make it through exam season!  

Sleep 

Students are taking on more than previous generations. In addition to athletics and school, some students take on internships, jobs and extracurricular activities that can interfere with adequate rest. According to UCLA’s Sleep Disorder Center, most teens do not get the sleep that they need on a daily basis during their growth and development stages, sleep is vital. With the many demands that are placed on teens, it can be hard for them to get to sleep on time.1 Imagine adding athletics to this too! When it comes to college athletes, a NCAA study showed that one-third of student-athletes get fewer than seven hours of sleep.2 The balancing act of being both a student and an athlete, while having a well-rounded college experience affects the time they go to sleep and their duration of sleep.2 Traveling across different time zones for competition and early morning classes and practices are all risk factors for inadequate and disruptive sleep. Taking steps to boost sleep quality and to make sleep more of a priority can help student-athletes better manage time, stress, boost cognitive performance and in return their overall quality of sleep! 

Tips to boost sleep for physical and mental performance: 

• Be aware of times where your sleep may be disrupted. Find ways to be proactive about getting more rest during those times or readjusting your sleep schedule to meet planned travel sleep times.

• Take steps to limit social media use, especially during times where you have set aside to study. According to a recent study, the average time spent on social media is about two hours per day in 2019. 

• Set a consistent sleep schedule. 

• Turn off mobile, television and computer devices as the blue light emitted can interfere with our bodies’ internal clocks. 

• Keep caffeine consumption to before noon as this can affect sleep duration and quality if consumed too close to bed time. Focus on hydrating with water, low-sugar non-caffeinated beverages. 

• A short 20-30 minute nap can be incorporated to boost short-term alertness without causing grogginess or interfering with sleep.3

Nutrition

Choices we make around food can help athletes feel more energized. To start, calories provide energy. The body needs a good amount of energy to simply provide energy to allow for the body to function its daily processes such as breathing, regulating temperature, digestion and energy for the brain (just to name a few!) In addition to providing the body’s processes with energy, the body also requires additional energy to fuel athletic performance and recovery. Not meeting energy needs can increase the risk of poor performance on both exams and athletic training. When working with athletes who tell me their concern is low energy, I start off by asking:

1. Are they skipping meals? As mentioned in previous posts, consistent intake (average of every 3-4 hours) is important for blood sugar regulation which when not skipping meals helps to keep energy levels stable.

2. Is their intake including variety? By this I mean, are there carbohydrates (whether grains, legumes and fruits or veggies), protein and healthy fats on their plate? The more variety on a plate, the more stable the energy!

3. Are they consuming foods rich in iron? Low iron levels can decrease oxygen that is delivered to muscles and other tissues within the body. Foods rich in iron include animal protein sources (heme iron sources) and plant sources of iron (non-heme iron sources) including spinach and lentils (a couple of my favorite iron-rich sources). Athletes should also make sure when consuming non-heme iron sources that they are also adding vitamin C, such as orange juice, kiwis and melons to increase the absorption of these sources. 

4. Is their daily intake rich in fiber? The average American needs about 25-30 gm of fiber per day. One way to get more fiber is by choosing more “whole grain” foods rather than refined alternatives (white flours and breads). In addition to fiber, these sources also provide more vitamins and minerals. Examples of foods with a good source of fiber includes legumes (beans, chickpeas and lentils), potatoes, brown rice, quinoa, barley, oats, whole-wheat pastas, fruits, veggies, flax seeds, and nuts. Foods with fiber take longer for the body to break down which helps to keep energy stable. Try adding a fiber-rich food source with every meal and snack especially around study times and class periods! Examples of study snacks include: Rice cakes with avocado, rice cakes with almond butter, trail mix with nuts and cereal, oats, carrots with hummus and whole-grain pita chips with a lentil dip. 

5. Are you turning to quick energy sources that are higher in caffeine or sugar? Although caffeine can help boost short-term mental performance and memory, it provides a spike in energy but then can cause a decrease in energy afterwards. Foods high in added sugars (not including natural sugar sources from dairy and fruits) can also spike energy levels and then cause a drop after about 1-2 hours. If wanting to consume caffeine, try consuming it earlier on in the day and do so in moderation. According to the 2015-2020 Dietary Guidelines for Americans, a healthy adult can safely consume up to 400 milligrams of caffeine per day. When consumed in moderate amounts of 200-300 mg per day (equivalent to about 2 cups of brewed coffee) there is evidence to support benefits for both physical and mental performance.4 Having said this, having a well-balanced meal and not just caffeine is recommended in a healthy diet that can also help contribute to energy! 

Managing stress

Chronic stress and anxiety have been shown to increase levels of cortisol which can impact sleep. As mentioned earlier, inadequate sleep can affect energy. Finding ways to manage stress can help to increase productivity and boost energy. It is easier said than done to simply state, that an athlete should decrease stress, especially during exam season. I recommend athletes connect with their advisors and athletic trainers to see how they can meet with counselors during the school year. I have found that having people to talk to about school and athletic stressors is helpful. Other ways to alleviate stress can include finding ways to write in a journal, meditate and spend time connecting with family and friends. 

Conclusion

Incorporating ways to get more sleep, increasing foods that boost energy, and finding support to manage stress can help athletes be on top of their mental game during midterms and finals season. Using a food-first approach that includes variety, and by limiting quick fixes for energy will also support a foundation of healthy behaviors to increase mental well-being and performance.

ABOUT: YASI ANSARI

Yasi is a Registered Dietitian Nutritionist (RDN) and Certified Specialist in Sports Dietetics (CSSD). She specializes in sports nutrition and women's health. She is based in California and currently consults one-on-one with female athletes, coaches and sports teams at local universities and high schools. Growing up in the performing arts, Yasi understands the importance nutrition plays in the day-to-day of an athlete.

Her goal is to empower female athletes through nutrition education and to help them improve health and performance by adopting sustainable and sound nutrition practices that will help meet high training demands and recovery needs. Yasi Ansari earned her undergraduate degree in Mass Communication Studies from the University of California, Los Angeles (UCLA), and a Master of Science Degree in Family and Consumer Sciences with a distinction in Nutrition and Dietetics from the California State University, Northridge.

Instagram: @yasiansarinutrition

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References:

1. Sleep and teens. UCLA Sleep Disorders Center. https://www.uclahealth.org/sleepcenter/sleep-and-teens

2. Gradner M. Mind, body and sport: Sleeping disorders. NCAA- Sport Science Institute. http://www.ncaa.org/sport-science-institute/mind-body-and-sport-sleeping-disorders

3. Napping. National Sleep Foundation. https://www.sleepfoundation.org/articles/napping

4. Caffeine and athletic performance. Created by: NCAA: Sports Science Institute, CPSDA and Sports, Cardiovascular and Wellness Nutrition (SCAN). https://www.sportsrd.org/wp-content/uploads/2018/11/Caffeine_and_Athletic_Performance_WEB.pdf