Easy Dorm Room Meals for Student Athletes
Life as a college athlete can become a bit of a scheduling challenge; between balancing your classes, studying for exams, going to practice and weightlifting, getting enough sleep, and having some form of a social life, it can be easy to forget about eating enough throughout the day. It’s important for everyone, especially student athletes, to prioritize nutrition because food is the fuel your body uses to not only perform well at practice, meets, or the big game, but also your brain to perform well in your studies. Without adequate nutrition, student athletes are more at risk of developing an injury and not reaching their fullest performance potential on the court, in the weight room, or in the classroom. Thankfully, there are several nutritious food options that can be prepared in the comfort and convenience of your dorm.
Why Make Food in my Dorm Room When I Have Access to the Dining Hall?
This is a very valid question, because it’s the most practical and convenient option, right? Not necessarily, and here’s some reasons why:
First reason is money. The average cost per day to eat at a college dining hall is $18.75, or $6.25 per meal. You can make 48 servings of oatmeal or 4 dozen eggs for the same price as 1 breakfast meal at the dining hall!
Second reason is time. As mentioned earlier, life as a student athlete can be hectic and you might not have time to sit and have a full meal in the dining hall or wait in long lines for the most nutritious option served that day, so you settle for the quick piece of pizza. Setting aside some time when you are at your dorm to prepare some nutrient dense meals to take with you on the go during your busy days can help ensure that you will be performing at your fullest potential both athletically and academically.
Third reason is that it gives you the opportunity to customize your meals and cater to your specific tastes and energy needs. In order for dining halls to accommodate large amounts of people, they have to make their food in large batches, and it can sometimes sit in steam tables for extended amounts of time, resulting in the food diminishing in both quality and taste. You are also blind to knowing exactly what ingredients are in some of the foods you are eating. Preparing the food yourself ensures freshness, and you know exactly what you are putting in your body.
Final reason is to practice basic cooking skills. Learning how to prepare meals and snacks for yourself is a skill you can carry with you, because a dining hall isn’t always going to be an option moving forward with life.
What type of food can I even prepare in my dorm?
Believe it or not there are several meal and snack options for the poor college student with minimal cooking equipment. The next section will go over quick meals for breakfast, afternoon pre-practice, and post practice.
Breakfast: Eating a nutritious breakfast is beneficial because it provides your body with fuel to start the day, and prevent you from overeating at later meals.
Oatmeal. Oats are a cheap, nutritious way to start your day. Oats are rich in carbohydrates, which gives your body and brain the most efficient source of energy. Having some protein in the morning is also important, which can be easily incorporated by cooking your oats with milk instead of water. Different foods can be added to your oatmeal to add both flavor and extra nutrients, such as berries (fresh, frozen, or dried), nuts, nut butters, or seeds.
Greek Yogurt Parfaits. What makes greek yogurt different from regular yogurt is the way it is processed. Greek yogurt is essentially a more concentrated version of regular yogurt, which means you get a lot more protein in 1 cup of greek yogurt versus 1 cup of regular yogurt, so you get more bang for your buck! Much like oatmeal, you can add different foods to greek yogurt to make it even more nutritious. Layering some berries, fresh or frozen, and granola with greek yogurt to make a parfait is a quick, no cooking required breakfast option.
Egg Sandwiches. Making your own version of the Egg Mcmuffin at home is a great “grab and go” option. No stovetop is required! Simply beat an egg or two in a microwave safe dish, and cook in the microwave for 30-45 seconds. Placing the cooked egg and a sprinkle of cheddar cheese in between a sliced english muffin is a quick source of carbohydrates and protein to get you started in the morning. You can even add some fresh spinach or avocado to your sandwich to add some color and micronutrients.
Pre Workout Meal. Having an energy dense snack or mini meal on hand to enjoy about 2-4 hours before practice ensures your body will not deplete its fuel stores before practice even starts. Here are some ideas that you can pack with you while you attend your classes, and enjoy while you study at the library.
Trail Mix. Trail mix can be prepared in large batches in advance, making for an easy grab-and-go option. If you feel like being extra organized, you can pre portion the trail mix into small containers or snack sized bags. The key to a good pre-workout trail mix is having both carbohydrates and proteins to give you a balanced snack to keep your body fueled until practice. Some carbohydrates that you can add to trail mixes are: mini pretzels (regular or yogurt covered), dry cereal (Cheerios or Chex), dried fruits, dark chocolate chips, chocolate covered espresso beans, and popcorn. Protein additions include: slivered almonds, roasted peanuts, pepitas, sunflower seeds, hemp seeds, and pistachios.
Peanut Butter and Banana Sandwich. This is another easily packed snack with a good balance of carbohydrates and protein to fuel your body before your workout. This is also a great use for any bananas that have ripened past your liking. Replacing a ripened, sliced banana with the more traditional choice of jelly on your peanut butter sandwich provides some added nutrients such as potassium.
Tuna Salad with Baked Pita Chips. Tuna salad doesn’t have to be just for sandwiches, you can use it as a dip too! Tuna is a lean protein, and also contains healthy fats. Pairing the tuna salad with baked pita chips gives you the carbohydrates necessary for fuel, along with a satisfying crunch.
Post Practice Meal. You’ve just had an intense workout which depleted most of your energy stores and did some damage to your muscles. It’s important to have a meal within 2 hours of your workout with high quality protein for muscle repair and plenty of carbohydrates to restore your body’s energy stores. Here are some ideas for post workout meals to have while you recover in your dorm room.
Avocado Toast with Eggs. Eggs don’t have to be just for breakfast! Having a couple pieces of toast (carbohydrates) with some mashed avocado (healthy fat) and topped with a couple eggs (protein) gives you everything your body needs to recover with each delicious bite. If you have access to a stove top, hard boiling or frying the eggs are a good option, but if all you have is a microwave, scrambling works as well. Having a piece of fruit with the toast can boost your carbohydrates during this meal even more.
Loaded Sweet Potato. Fun fact- you can cook whole sweet potatoes in your microwave in just 5 minutes! Simply poke the potato a few times with a fork to allow for steam to escape and cook on high for about 5 minutes. Sweet potatoes are a good source of carbohydrates and are also rich in vitamins and minerals. Protein additions to your cooked sweet potato include cottage cheese, canned chicken breast, canned beans, and greek yogurt. Feel free to jazz up your potato with other foods like sour cream, salsa, shredded cheese, or avocado.
Cottage Cheese and Fruit Bowl. 1 cup of lowfat cottage cheese provides 28g of protein! Cottage cheese is inexpensive, and can be easily stored in your mini fridge. Pairing this protein packed food with fruits like mixed berries, banana, and pineapple makes for a well balanced, quick meal to have after a hard workout.
Life as a student athlete can be challenging, but creating nutritious meals in your dorm doesn’t have to be. Keeping the right foods in your dorm can save you money, free up time that you would normally use to walk to the dining hall, give you confidence that you are fueling your body with proper nutrition, and sharpen your skills as a home chef.