The Observer, March 9, 2007
Volume XXXIX, Issue 20
Students should keep their diet in mind while making plans for spring break
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New Year's resolutions made by college students to get into shape can pick up steam during winter break. With more time available, that extra 30 minutes a day on the treadmill or in the weight room seems much more manageable. However, with demands for time attacking the typical Case student's schedule in all directions, these well-intentioned plans for exercise can easily fall by the wayside.
Spring break represents a breath of fresh air in the sense that, once again, more time will be available to exercise. For some students, though, starting a new exercise routine might be an afterthought if they are headed south for a week filled with fun in the sun.
That fun in the sun, though, often includes consumption of alcohol and other nutritional vices. Students who consume a suddenly larger amount of alcohol than usual will suffer its ill effects the most.
"When you consume alcohol, there are certain enzymes you need to quickly metabolize it," said Hope Barkoukis, an assistant professor in the university's department of nutrition. "A lot of this is dependent on prior consumption patterns. Being physically fit doesn't have much of an effect."
For athletes who take a week off and neglect their diet, the effect that an indulgent spring break will have varies from athlete to athlete.
"If they know they are immediately faced with games and performance is critical, they will compromise themselves," Barkoukis said. "It depends on how well they are conditioned, how quickly they will need to be at optimal performance, and how devastating the spring break is. Even the best coach can't train the athlete without the best fuels in their system."
Lady Spartans' basketball player Dana Dempsey, a nutrition major, said that even over a short period of time like spring break, a sudden increase in alcohol consumption can cause undesirable changes in the body.
"Alcohol can cause a deficiency in vitamins and minerals in the body," she said. "It can also disrupt the lining of the stomach and bodily processes. Also, it contains a lot of empty calories."
Students not drinking but instead engaging in a new exercise routine over the break should also be aware of their dietary choices. For example, they may wonder whether they should invest in protein bars or shakes to supplement their workouts. Barkoukis mentioned that there are cheaper ways to gain protein than buying some of the more expensive protein products out on the market.
"One of the least expensive ways is to buy Carnation Instant Breakfast, which is a great source of protein," she said. "Mix in milk, a couple tablespoons of peanut butter, blend in some fruit. Add those together, and for 35 cents, you're going to have the same high-quality protein drink like the other expensive products offer."
While protein is advantageous for muscle building and repair, it won't provide the requisite amount of energy to sustain a rigorous exercise program. Even though they have been panned by fad diets in recent years, carbohydrates remain the best source of energy and a crucial part of any athlete's diet.
"While eating, look at your plate. At least half your food should be from carbohydrates," she said. "They are your best energy sources. Fill in the rest with proteins. A healthy person will use protein for only two to three percent of his or her energy."
Cross country coach Kathy Lanese, who received a B.S. in foods and nutrition at Ohio University, noted water consumption as an important consideration when beginning to exercise more rigorously. Eating more fruits and vegetables is also important.
"Water is the number one adjustment," Lanese said. "As you're exercising, you're sweating more and you have to accommodate for the losses of water. Also, if someone is exercising more, having more fruits and vegetables, to accommodate electrolyte losses, is a good idea. This might be as simple as eating an additional banana or dish of broccoli everyday."
Dempsey noted that many college students do not consume this necessary amount of fruits and vegetables.
"As college students, we eat too many unhealthy foods with too much saturated fat," Dempsey said. "We need to incorporate fresh foods in our diets and try not to have too many quick fixes like frozen foods or snacks out of a vending machine."
Lanese emphasized that each person's dietary needs are slightly different, but that a balanced and healthy diet should be able to accommodate the average student's exercise routine. As long as the student is eating a variety of foods with a variety of colors, the fancy protein shakes and dietary supplements are not completely necessary.
"As long as you're eating a variety of foods, you're going to get what you need," she said.
