Jan 29, 2015
Tip Sheet

College men’s basketball players lead very busy lives. Between classes, strength workouts, practices, games, and studying, there’s precious little time for them to devote serious attention to their nutritional needs. With concerns like these in mind, the University of North Carolina developed a “full-court press” program designed to provide top-notch nutrition education and support to all its student-athletes.
It covers a range of topics–from game-day meal plans to grocery shopping–and the details of it can be found in an article by Mary Ellen Bingham, MS, RD, CSSD, entitled “Fueled for Takeoff,” appearing in our December 2013 issue. The article can be found here.

In addition to creating individualized nutrition plans for each member of the men’s basketball team, UNC’s sports nutritionists put together a variety of materials that guide the players to make better choices in a dining hall, restaurant, or supermarket. Here’s an example of a nutrition tip sheet given to the players that features phrases commonly used in the program, such as “Good Stuff,” “Choose More,” and “Choose Less:”


Quality proteins for muscle repair

Examples: Grilled chicken, turkey, pork loin, lean beef (sirloin, Tenderloin flank steak, filet), fish, ham, beans, nuts, seeds, eggs

Vegetables and fruit for vitamins, minerals, and antioxidants to reduce muscle

Examples: Spinach, kale, broccoli, Brussels sprouts, asparagus, peppers,
mushrooms, onions, beets, non-fried okra, carrots, green beans, collard greens,
tomatoes, berries, apples, oranges, bananas, melons, cherries, pineapple, peaches,
pears, avocados

“Smart” carbs for longer-lasting energy

Examples: Oats, brown rice, quinoa, potatoes, sweet potatoes, whole
grain breads, pasta, cereals

Low-fat dairy or dairy alternatives for bone health

Examples: Milk, yogurt, cheese, almond milk, kefir

Healthy fats for transport of fat-soluble vitamins (A, D, E, and K) and to reduce

Examples: Salmon, tuna, olive and canola oils, oil-based dressings,
seeds, nuts, nut butters, avocado, coconut oil



Examples: Soda, candy, desserts, pastries, sweet tea, lemonade

Fried foods

Examples: Donuts, fried fish or chicken, French fries, mozzarella sticks,
potato chips, hush puppies, onion rings, fried okra

Cream-based items

Examples: Ice cream, cream cheese, cream-based soups and dressings,
alfredo sauce, sour cream

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