Athlete’s Diets

Jordyn McDonnell competing in the 3k Steeplechase event at the Princeton Invite. Photo Courtesy Hofstra University

THE ATHLETE’S DIET

BY FRANCIS ARGUETA

Morning workouts, weight room sessions, breakfast, school and work are just a few things that make up the day of a student athlete. What is indispensable among them is eating, and finding the time to eat is often what athletes leave for last, though it may be the most important part of their days. For some, their diets might consist of roughly the same meals every day to ensure they don’t lose or gain too much weight. For others, their diets might depend on how much time they have to eat in their busy schedules. Regardless of what diet is followed, there are varying methods one can use to eat healthily and get in shape.

While college athletes play sports, they are also students. That means their time is divided between their participation in their sports and classes. Many also hold jobs, often during the week, but also on weekends at times.

College athletes’ time is precious, and how much time they have in their scheddules could make the difference between eating right or not for many.

Jordyn McDonnell, a Hofstra University junior cross-country and long-distance track runner, dorms at school. She finds it difficult to eat at Hofstra because of her busy schedule. “At school, it’s very hard to eat because I’m always rushing around, and I feel like I’m never actually enjoying what food I eat,” McDonnell said.

One to two meals a day gets McDonnell through school and practice, but most important to her is lots of coffee. If she is running late, she might not eat before class and just have her coffee in the afternoon. When she is able to eat, she might have a sandwich, salad or rice bowl with chicken.

Team members traditionally go to the Starbucks on campus after their morning runs, and McDonnell sometimes gets a bagel with cream cheese as well. If she has more time, she orders eggs with home fries on weekends. The track team occasionally goes off campus to parks and fields for its runs, and members eat at other bagel places afterward.

McDonnell said that she doesn’t eat before practice or a meet (only water) and that she eats better during winter and spring breaks because she has more time to herself. “At home, I’ll eat whatever, whenever, because there’s more stuff there than here,” she said.

Dinner is McDonnell’s favorite because it’s her biggest meal of the day and she gets to relax and enjoy it more. She typically has pasta, a rice bowl or anything else that might grab her attention at the student center. If it’s after a race, she and her teammates go out for pizza, Chinese or fast food.

Carlos Santos Jr. is another crosscountry and long-distance track runner from Stony Brook University, where he’s finishing his senior year. Santos averages a five to six meals a day, because as he puts it, “I never get full and I’m always hungry.”

Santos’ meals generally consist of

“I BELIEVE LIFE IS ABOUT BALANCE AND NOT FULLY REMOVING

ANYTHING FROM YOUR LIFE.” - Silvestre Macias, Soccer player

rice, chicken, beans, salads, water or Gatorade. He doesn’t have a go-to dish to eat every day, but he tries to keep it consistent with the normal grains and foods that he’s accustomed to. The meal that Santos eats most often is chicken parmesan and pasta the day before a race to get his carbohydrate levels up.

Santos said he doesn’t change his diet much because he doesn’t want to interfere with his routine. “I’m confident with my diet because it’s easy to follow and consistent,” Santos said. “I’m very healthy, I barely get sick, and my metabolism and immune systems are great.”

Someone who eats just as much as Santos is Justin Umanzor, a junior weightlifter also from Stony Brook University. The 6-foot-1, 215-pound 20-year-old takes his diet very seriously to maintain his weight. He trains year-round, so he doesn’t have a break in his diet either.

Umanzor eats two breakfasts to start his day. His first is made up of two egg sandwiches (two eggs each) on whole wheat bread, with mayonnaise and ketchup. He eats the second breakfast an hour or so later — another egg sandwich, this time with one egg, and a peanut butter and banana sandwich.

His lunches typically include grilled chicken and rice, and he also eats two dinners. The first one is protein based, so he chooses from chicken, steak or salmon. The second is much lighter, as he eats cereal with almond milk and a peanut butter sandwich.

Though Umanzor has a busy schedule, finding time to eat is fairly easy because his meals are typically simple to make, and he’s a fast eater. When asked if he considers himself to be healthy, Umanzor said, “I wouldn’t consider myself healthy because I eat to gain mass and strength. Personal health is a secondary factor.”

Silvestre Macias is a goalkeeper for the Molloy College soccer team who also lifts weights four to six times a week. Macias eats three to four meals a day, with light breakfasts because he has early practices. These generally consist of smoothies or fruits so he doesn’t feel heavy during drills.

“I would say my meals are usually based on high protein, easily digestible meals with frequent consumption [rice and ground beef or turkey] because I often struggle to build up an appetite,” Macias said.

He points to his lack of appetite and busy schedule as reasons that he sometimes struggles to eat, but since he isn’t overly strict about his diet, it’s easier to follow. He thinks he’s “moderately” healthy because, though he’s very active, his struggle to eat and lack of sleep impact his wellbeing.

During breaks from school, he feels looser and doesn’t stress about his diet as much as he does during the soccer season. “I let myself enjoy food a bit more, and I’m more lenient when it comes to going out with friends,” Macias said. “I believe life is about balance and not fully removing anything from your life.”

Whether racing miles in spikes, pumping iron at the gym or stopping balls from flying into a net, student athletes need to eat. There’s more than one way to succeed at your craft, and these athletes justly personify that.

Photo courtesy Crunch Fitness Carlos Santos Jr. running the 3k Steeplechase at the U23 Panamerican Junior Games. Photo Courtesy Pan-American Sports Organization

Photo courtesy Recipes By A Pantry