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The pressure of the high quality performance culture at a Division I college such as Syracuse University can feel like a burden. Whether you’re preparing for an exam or gearing up for a game, good nutrition provides the energy and mental clarity needed to perform at your best. For students and student-athletes alike, diet plays a bigger role in your success than you might think.

For those facing midterms after spending half a semester living on a diet of Varsity pizza and ramen, it turns out that might not be the best strategy. College life at SU is fast-paced and demanding. Between classes, extracurriculars and trying to maintain a social life, it’s easy to let nutrition slip to the bottom of your priority list. However, in both academic and athletic pursuits, the food you choose can either fuel your success or hold you back.

Did you know that the brain uses about 20% of the body’s energy, even at rest? This means that what you eat has a direct impact on your brain’s ability to function effectively. A balanced diet fuels the brain, boosts memory and focus and ultimately helps students stay on top of their responsibilities in and outside the classroom. In contrast, poor eating habits can lead to low energy, trouble concentrating and overall sluggishness – not the mindset you want when needing to focus on a paper or perform well on the field.

When you feed your body the nutrients it needs like omega-3s, vitamins and minerals, you’re also fueling your brain. These nutrients improve memory retention and boost overall cognitive function, which means you’ll be sharper and more focused during class and while studying.

Conversely, junk foods that are composed of refined sugars and saturated fats can increase anxiety and leave you drained. It’s not just about getting through finals week; it’s about staying sharp all semester.

The connection between what we eat and how well we perform is well-documented. Research from Dr. Dayeon Shin, an assistant professor of nutrition at SU, highlights how nutrition plays a key role in mental health, which directly affects academic performance. Shin’s study explored how certain diets and genetic factors influence mental health issues like depression, showing that eating well can reduce stress and help maintain focus — two things every college student could use more of.

It’s easy to think only athletes need to focus on their diet to perform well. But nutrition impacts everyone, not just those competing. Proper nutrition is crucial for physical endurance and energy levels, helping you maintain the stamina needed for late-night study sessions, participating in student organizations or just surviving a busy schedule.

Fortunately, SU makes healthy eating accessible. From salad bars and lean protein options in dining halls, to Otto’s Juice Box, there are plenty of nutritious options available on campus.

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Yet, many students still reach for fast food out of convenience or habit. Let’s be honest: who hasn’t grabbed something quick between classes without thinking about its nutritional value? Something to bear in mind is that small dietary choices like these can have long-lasting detrimental effects.

Instead of grabbing chips or candy when you’re stopping by Shaw or Ernie, opt for snacks like fruits, nuts or vegetables. A personal favorite of mine is carrot sticks with hummus. It’s a simple way to curb hunger, get in some protein and still enjoy something flavorful.

Downing an energy drink and powering through an all-nighter seems like a solution. But the long-term effects of poor nutrition habits like this including fatigue, lack of focus and even mental health struggles just aren’t worth the risk. By consistently eating balanced meals, students can improve not just their academic outcomes, but their overall well-being.

It’s understandable that many students feel like healthy eating is unrealistic in college. Between limited budgets and the convenience of fast food, it can feel like an uphill battle, but even minor adjustments can make a noticeable difference over time.

Swapping sugary drinks for water, choosing a healthier snack and taking advantage of SU’s healthy dining options are all manageable steps that can make a difference without taking up too much time or money.

Good nutrition is a game-changer. The relationship between what we eat and how we perform is undeniable, but it’s often underestimated. By making intentional, healthier food choices, we can drastically improve not just how we feel day-to-day, but how we perform academically, physically and mentally.

The choices we make today can fuel our long-term success, helping us reach our full potential at SU and in the future. You have the tools and the resources at SU to make these choices. It’s up to each of us to fuel our bodies and minds for success.

Sudiksha Khemka is a freshman majoring in nutrition. Her column appears bi-weekly. She can be reached at skhemka@syr.edu.

Published on September 24, 2024 at 11:13 pm