SDSU Sports Nutrition Cooperative

Our mission is to educate and support SDSU athletes about sports nutrition through presentations, grocery store tours, and individualized consultations.

Our goal is to help improve the nutrition and lifestyles of students and enhance performance of our athletes at SDSU. We are passionate about providing nutrition education to Division I, Adapted, and recreational athletes. We are here to help YOU! Contact us today at [email protected]!

Operating as usual

Photos from SDSU Sports Nutrition Cooperative's post 12/23/2021

Just as essential as pre-exercise nutrition, post-exercise consumption is vital for replenishing energy and essential for post-training recovery. What are your favorites meals to eat after training?

Photos from SDSU Sports Nutrition Cooperative's post 12/21/2021

The Science of Sleep (Amy)
Being busy student athletes you’re probably trying to fit SO many things into each day and schedules could be constantly changing, which might lead to late nights studying or early morning practices without adequat sleep. Not getting enough sleep can lead to reduced performance like: slower sprint time, reduced endurance, increased heart rate as well as reported changes in mood. Irregular sleep patterns have also been shown to diminish performance in school and other aspects of an athlete’s life. Prioritizing your sleep is important for performance and overall health!
• Deep sleep helps enhance the release of growth hormone, leading to enhanced muscle repair and muscle protein synthesis. Sleep deprivation decreases growth hormone, increases stress hormones and affects appetite-regulating hormones, causing adverse effects on glucose tolerance, lean mass and dietary intake.
• Increased quantity and quality of sleep helps athletes improve performance
• inadequate sleep can lead to mental fatigue and poorer reaction times or poor memory

12/17/2021

Inflammation is a normal part of training, however, too much inflammation can hinder sports performance. Along with proper hydration and adequate sleep, adding foods that decrease inflammation to your regular diet are essential.

Eat plenty of foods rich with omega-3 fatty acids like salmon, nuts, avocado, and leafy greens. VItamin E is also good for its anti-inflammatory properties and you can find it in vegetable oils like olive oil, nuts, sunflower seeds and wheat germ.

Inflammation is a normal part of training, however, too much inflammation can hinder sports performance. Along with proper hydration and adequate sleep, adding foods that decrease inflammation to your regular diet are essential.

Eat plenty of foods rich with omega-3 fatty acids like salmon, nuts, avocado, and leafy greens. VItamin E is also good for its anti-inflammatory properties and you can find it in vegetable oils like olive oil, nuts, sunflower seeds and wheat germ.

12/13/2021

Balanced nutrition is important for all athletes when it comes to exercise, especially carbohydrates!

Balanced nutrition is important for all athletes when it comes to exercise, especially carbohydrates!

12/09/2021

Try out this delicious breakfast recipe!

Try out this delicious breakfast recipe!

Photos from SDSU Sports Nutrition Cooperative's post 12/06/2021

Yogurt is rich in nutrients and may boost your health when consumed regularly. Swipe above to learn different ways to incorporate yogurt into your diet!

Photos from SDSU Sports Nutrition Cooperative's post 11/29/2021

Food allergy vs food intolerances! Swipe to learn more!

11/23/2021

Did you know there are 5 different types of fats? Each one has its own unique characteristics and contributes to our health in some way. All three types of unsaturated fats are some of the best sources and can decrease inflammation in our bodies after stress from a hard workout occurs. Most unsaturated fats come from plant sources like avocados, olive oil, nuts, and many more! Saturated fats are considered less healthier but can be consumed in moderation. These fats tend to come from tropical sources like coconuts! Trans fats are the least healthiest and they are the fats we want to avoid most as they can accumulate in our blood vessels and cause chronic diseases like heart disease, which is the leading cause of death. However, moderation and balance is key when consuming fats and they should never be completely avoided as they are prominent in maintaining our overall health!

Did you know there are 5 different types of fats? Each one has its own unique characteristics and contributes to our health in some way. All three types of unsaturated fats are some of the best sources and can decrease inflammation in our bodies after stress from a hard workout occurs. Most unsaturated fats come from plant sources like avocados, olive oil, nuts, and many more! Saturated fats are considered less healthier but can be consumed in moderation. These fats tend to come from tropical sources like coconuts! Trans fats are the least healthiest and they are the fats we want to avoid most as they can accumulate in our blood vessels and cause chronic diseases like heart disease, which is the leading cause of death. However, moderation and balance is key when consuming fats and they should never be completely avoided as they are prominent in maintaining our overall health!

Photos from SDSU Sports Nutrition Cooperative's post 11/09/2021

Meet our new member, April! #meettheteam #meettheteammonday

Photos from SDSU Sports Nutrition Cooperative's post 11/01/2021

Meet our new member, Nicole!

10/28/2021

When a favorite athlete you've worked with months ago to improve her performance through nutrition contacts you out of the blue, just to say thank you. You made our week, Shelby!

When a favorite athlete you've worked with months ago to improve her performance through nutrition contacts you out of the blue, just to say thank you. You made our week, Shelby!

Photos from SDSU Sports Nutrition Cooperative's post 10/25/2021

Welcome our new member, Jessica!

Photos from SDSU Sports Nutrition Cooperative's post 10/21/2021

Pre-exercise nutrition is essential for proper performance. While repetition in the gym and on the field can get you far, repetition with your meals will maintain/potentially increase your energy for game play.

Photos from SDSU Sports Nutrition Cooperative's post 10/18/2021

Meet our new member, Carsen! #meettheteam #meettheteammonday

10/14/2021

Vitamin C plays a key role in preventing damage to our cells. It helps keep our immune system strong by protecting it from Reactive Oxygen Species which over time can be detrimental to our health.
Vitamin C also helps convert non-Heme iron to Heme iron. Heme iron is more easily absorbed by our body which means more oxygen availability to our tissues.
Since our bodies don't produce Vitamin C, it's important that we acquire it from our diet.
Here are some sources of Vitamin C: Papaya, Oranges, Cantaloupe, Strawberries, Kale, Potatoes, and Kiwi.

Vitamin C plays a key role in preventing damage to our cells. It helps keep our immune system strong by protecting it from Reactive Oxygen Species which over time can be detrimental to our health.
Vitamin C also helps convert non-Heme iron to Heme iron. Heme iron is more easily absorbed by our body which means more oxygen availability to our tissues.
Since our bodies don't produce Vitamin C, it's important that we acquire it from our diet.
Here are some sources of Vitamin C: Papaya, Oranges, Cantaloupe, Strawberries, Kale, Potatoes, and Kiwi.

10/12/2021

Ever wondered about what foods you should eat during your rest days? High quality protein, fiber-rich carbohydrates, and omega 3’s are important and should be eaten on days when you still aren’t exercising.

Ever wondered about what foods you should eat during your rest days? High quality protein, fiber-rich carbohydrates, and omega 3’s are important and should be eaten on days when you still aren’t exercising.

10/01/2021

Let's talk about Alcohol! I'm sure we've all heard that too much alcohol is no good. That is true but does that mean we can't enjoy a nice cold beer, cocktail, or for my liquor lovers a nice glass of whiskey.
Here's the bottom line.
Excessive drinking will impact an athlete's performance because it will impair the body's ability to regulate body temperature, act as a diuretic which can lead to dehydration, and can decrease performance by 11.4% the day after drinking if you binge drink. So if you have training or a game the next day, I would highly suggest to avoid too much alcohol consumption because these negative effects of alcohol consumption on performance can last up to 72 hours!
How much is too much?
Women: >2 drinks per day
Men: >3 drinks per day
Excessive or "binge“ drinking= >2 drinks in 2hrs. There is NO BENEFICIAL EFFECT of alcohol on sport performance. It is best to avoid alcohol within 48 hours of training or competition. Remember, alcohol affects you both physically and mentally so it's imperative to be mindful of your alcohol consumption.

Let's talk about Alcohol! I'm sure we've all heard that too much alcohol is no good. That is true but does that mean we can't enjoy a nice cold beer, cocktail, or for my liquor lovers a nice glass of whiskey.
Here's the bottom line.
Excessive drinking will impact an athlete's performance because it will impair the body's ability to regulate body temperature, act as a diuretic which can lead to dehydration, and can decrease performance by 11.4% the day after drinking if you binge drink. So if you have training or a game the next day, I would highly suggest to avoid too much alcohol consumption because these negative effects of alcohol consumption on performance can last up to 72 hours!
How much is too much?
Women: >2 drinks per day
Men: >3 drinks per day
Excessive or "binge“ drinking= >2 drinks in 2hrs. There is NO BENEFICIAL EFFECT of alcohol on sport performance. It is best to avoid alcohol within 48 hours of training or competition. Remember, alcohol affects you both physically and mentally so it's imperative to be mindful of your alcohol consumption.

Photos from SDSU Sports Nutrition Cooperative's post 09/27/2021

Meet our new team member, Angela Smith! #Welcometotheteam #Meettheteammondays

09/22/2021

Giving a quick shoutout to this fun event we were able to participate in! We loved being a part of it in order to support and partner with SDSU Adapted Athletics!

Giving a quick shoutout to this fun event we were able to participate in! We loved being a part of it in order to support and partner with SDSU Adapted Athletics!

09/13/2021

Tips on how athletes can support their immune function.

Tips on how athletes can support their immune function.

09/09/2021

Use these tips for proper fueling before training! 🏋🏻‍♀️

Use these tips for proper fueling before training! 🏋🏻‍♀️

09/02/2021

This is so important after training in order to recover for your next training session! You don’t want to compromise your performance because your body didn’t recover properly the day before.

This is so important after training in order to recover for your next training session! You don’t want to compromise your performance because your body didn’t recover properly the day before.

Photos from SDSU Sports Nutrition Cooperative's post 08/30/2021

Meet our new member, Maile Scranton! Welcome to the team! 😊

08/24/2021

Happy first day of class aztecs!

Happy first day of class aztecs!

Timeline Photos 06/08/2021

Recommendations for athletes are 1.2-2.0 grams of protein per kilogram (g/kg) of body weight.

If an athlete is training at a high intensity with the desire of increasing lean body mass and losing fat mass, he/she should aim for about 2.0 grams of protein per kilogram (g/kg) of body mass. This also applies to an athlete that is injured.

To maximize muscle growth, athletes should aim to consume around 25-30g of high-quality protein within 2 hours after training and every 4 hours while you are awake.

Any other protein questions, drop below in the comments!👇🏻

Recommendations for athletes are 1.2-2.0 grams of protein per kilogram (g/kg) of body weight.

If an athlete is training at a high intensity with the desire of increasing lean body mass and losing fat mass, he/she should aim for about 2.0 grams of protein per kilogram (g/kg) of body mass. This also applies to an athlete that is injured.

To maximize muscle growth, athletes should aim to consume around 25-30g of high-quality protein within 2 hours after training and every 4 hours while you are awake.

Any other protein questions, drop below in the comments!👇🏻

Timeline Photos 05/15/2021

Congratulations graduating Aztecs and a special shout out to our SNC graduates who have exciting and important plans coming as they get one step closer to becoming Registered Dietitians!
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One full year of school down during a pandemic ✔️ and the SNC was more successful than ever! We couldn’t have done it without these AMAZING members ❤️🖤🤍

Congratulations graduating Aztecs and a special shout out to our SNC graduates who have exciting and important plans coming as they get one step closer to becoming Registered Dietitians!
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.
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One full year of school down during a pandemic ✔️ and the SNC was more successful than ever! We couldn’t have done it without these AMAZING members ❤️🖤🤍

Photos from SDSU Sports Nutrition Cooperative's post 05/04/2021

Meet our team member, Justin P! #meettheteam

Photos from SDSU Sports Nutrition Cooperative's post 04/27/2021

What’s the deal with fiber???
It’s not just raisin bran and prunes.. and can help you with some smoooooth mooovesss…

Fiber is a dietary substance that helps keep food moving smoothly and efficiently throughout the body and is an important part of a healthy diet. Fiber treats and prevents constipation, increases satiety, and decreases blood cholesterol levels. Fiber also optimizes immunity by acting as a prebiotic and keeping the good gut bacteria healthy.

Recommended daily intakes:
adult men ages 18-50, 38 grams/day
Adult women ages 18-50, 25 grams/day

When looking to add it good sources of fiber into your diet, great sources include: Whole-grain product, Fruit, Vegetables, Beans, peas and other legumes, & Nuts and seeds. Consuming fiber from a variety of sources is suggested to gain the maximum benefit from your meals.

When looking to increase your fiber intake, take it slow and gradually!! If you are not meeting the recommended intake, add no more than 5 grams of fiber every 3 days for 6 to 8 weeks to avoid gastrointestinal issues like gas and bloating. Drink plenty of water to help move high-fiber foods through!

Photos from SDSU Sports Nutrition Cooperative's post 04/26/2021

Meet our team member, April! Thanks April for leading our social media this past year!! 😊

04/23/2021

How do you Carb load?

Our bodies store carbohydrates as glycogen. Carbohydrate Loading is the technique athletes use to store up extra glycogen to perform for a longer period of time before reaching exhaustion.

To carbohydrate load you’ll want to increase your carbohydrate intake to 65-70% of your total calories while also reducing your exercise training volume for at least 3 days prior to your event. This will allow your body to store ample amounts of carbohydrates.

Carbohydrate loading is not right for every athlete or every sport, so come talk to SNC to see if carbohydrate loading is right for you!

How do you Carb load?

Our bodies store carbohydrates as glycogen. Carbohydrate Loading is the technique athletes use to store up extra glycogen to perform for a longer period of time before reaching exhaustion.

To carbohydrate load you’ll want to increase your carbohydrate intake to 65-70% of your total calories while also reducing your exercise training volume for at least 3 days prior to your event. This will allow your body to store ample amounts of carbohydrates.

Carbohydrate loading is not right for every athlete or every sport, so come talk to SNC to see if carbohydrate loading is right for you!

Photos from SDSU Sports Nutrition Cooperative's post 04/13/2021

Macronutrients & micronutrients play important roles in our health and performance. Here’s some basic nutrient foundations:

Carbohydrates are FUEL. Carbohydrates are the main source of energy & provide fuel for exercise, helping maintain intensity & preventing muscle breakdown.

Protein is STRUCTURE. Proteins make up all our tissues (including muscle), enzymes (facilitating reactions like metabolism of food), hormones, and antibodies (for immune function).

Fat is ESSENTIAL. Fat has many functions like maintaining body temperature, supporting immune function, nerve transmission, vitamin absorption and a source of energy for long-term, low intensity aerobic exercise.

Vitamin & Minerals for overall HEALTH and performance. They perform numerous roles in the body. Helping with muscle repair and building, energy production, bone health, supporting immune function and much more! Consuming a diverse variety of whole foods will ensure you are getting a variety of vitamins and minerals.

Look to nourish your body with well-balanced meals focusing on whole foods to gain the benefits from all these nutrient categories.

**Macronutrient needs vary depending on sport, season of competition, length and intensity of exercise and individually with athlete’s height, weight, s*x & age.

Location

Address


5500 Campanile Dr
San Diego, CA
UNITED STATES

General information

Sports nutrition for training, practice, and competitions.
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