Elizabeth Hesen
Class of 2024
Health Science
As expected, being an athlete in college can be very busy and hectic. Trying to juggle school, lacrosse, work life, eating, and sleep can be very challenging. But also, at the same time, it has been beneficial to help set me up for the many challenges and obstacles I will face after college. Being active and healthy has always been an essential aspect of my life. Still, over the past four years of college, I have noticed how much I have changed and truly valued it.
Before, as a young athlete, food was a low priority for me. I would eat whatever I wanted or was convenient. Eating was inserted around my other activities. I would also procrastinate my homework and stay up late, not prioritizing my sleep. When I was younger, lack of sleep seemed to not be as hard on my body, but after a while, it started to catch up to me. I began to notice the impact sleep and eating had on my performance. When I didn’t get enough sleep, I noticed that it was harder to stay focused and learn information on the field since I would fight the urge to doze off. I also saw that sleep was overall just important for my mood and staying motivated on and off the field. Sleep and nutrition have made a major difference as an athlete in my play and as a human being over the past few years.
Yes, as an athlete, it is crucial to eat enough since you are burning a lot of calories, but it’s also essential to feed your body with the right nutrients. I noticed whenever I ate junk food or what was convenient, it wouldn’t affect me right away, but during practice, it slowed me down, and my stomach would hurt. I also realized that if I didn’t eat enough before a practice or game, I didn’t have enough energy to fuel me. Before a practice or game, it is important to have fuel on board. I eat a carb heavy meal 1-2 hours before a practice or game in order for it to be digested properly. These foods can include oatmeal/overnight oats with fruit, whole-grain toast with peanut butter, bagel, pasta, rice, potatoes, beans, and broccoli. Then, 30 minutes closer to game time or practice, I try to eat a small snack like a granola bar, applesauce, beef jerky stick, or trail mix. Refueling after an intense workout and providing your body with carbs and protein is vital. One of my favorite post-workout snacks is chocolate milk and pretzels.
Rest and/or sleep are also crucial as an athlete for your body’s recovery. Many collegiate sports have two practices a day, some starting at 6am and some ending as late as 10pm. With these practices, many athletes have class and homework squeezed in between as well. Athletes need more sleep than most and should get between 8 and 10 hours or a 30-minute nap during the day if they can. Sleep is one of the best forms of recovery, ensuring athletes’ performance and making them less likely to get injured.
Over the past four years of playing lacrosse, I learned the significance and impact of sleep and nutrition on my overall health and well-being as an athlete. I want to spread more knowledge to others. Everyone is different, and what works for one person might not always work for everyone. However, figuring out what works for you is extremely valuable, especially as a busy athlete.