Balancing Studies and Wellness: A Student’s Guide to Diet and Training


Navigating the Regular School Period

As a student, maintaining a disciplined approach to diet and training is essential. Here’s a comprehensive guide divided into two parts for the regular school period:

Training Routine

At the beginning of the semester, create a weekly schedule. Designate two days for focused studying, either starting late or finishing early. For instance, set aside Sundays and Wednesdays as shorter study days, concluding by 4:00 p.m. These become your training days with fixed workout times—essential for consistent discipline.

Nutrition Strategy

Establish a lifestyle with regular eating hours. Prepare a bag in advance for the next day, filled with essentials such as snacks, yogurt, cereal, and cut vegetables. Pre-packaged and weighed portions make mornings more efficient. Every Friday, assess and restock to ensure you’re well-prepared for the upcoming week.

Strategies for the Testing Period

As exams approach, adapt your routine:

  • Create a monthly schedule with dedicated study dates.
  • Set a daily routine for waking up, studying, meals, breaks, training, and bedtime.
  • Schedule three training sessions weekly, preferably in the evening, considering the calming effect post-training.

Night Owl Study Sessions

For those who prefer studying at night, adjust your meal times accordingly:

  • Breakfast at 12:00
  • Lunch at 17:00
  • Dinner at 22:00
  • Snacks at midnight and 2:00

On early study days that extend into the night:

  • Prefer two predetermined low-calorie meals (up to 150 calories each).
  • Include low-calorie protein, fresh vegetables, and natural yogurt.
  • Prepare sugar-free tea for a distraction during study sessions.

Consult with a dietitian to ensure calorie balance and avoid harm to your daily caloric deficit.

Recommendations for Exam Days

Exams are typically in the morning (8:00/10:00). Ensure you have breakfast before the exam. If it’s not sufficient, bring a prepared sandwich or yogurt as a snack during the exam.

Exam days are emotionally charged, making it challenging to return to studies afterward. Schedule a workout, coffee with friends, or a restaurant visit to recharge. Organize study material for the next test, maintaining photos and a binder for effective preparation.

Cafeteria at College/University

If you find yourself unprepared and in the cafeteria, choose packaged food with a clear food label. Avoid snacks, sandwiches, pastries, and chocolates. If planning to eat lunch in the cafeteria, inform your dietitian for proper calorie management.

Opt for a salad in the cafeteria, ensuring:

  1. Lean protein (5% cheese, tuna, egg, chicken breast).
  2. Sauce on the side for controlled portions.
  3. Decide in advance on bread or a serving of bulgur/quinoa/corn/sweet potato.

Reduce calories in coffee by choosing an Americano with a little milk or a water-based option.

Snacking While Studying

Snacking while studying is common for stress relief. Choose low-calorie snacks like cut vegetables, low-calorie dairy, or crisps up to 100 calories. Eat in small, measured amounts to control intake. If craving something sweet, choose a closed package with up to 100 calories. Incorporate this into your menu at a fixed time to stay within your daily caloric range.

Cheat – Deviation from the Menu

After a long period of adherence, taking a break is necessary. Plan this routine break:

  1. Plan in advance: when, what, where.
  2. Set a specific time frame—weekly, every 10 days, or bi-weekly.
  3. Avoid dietitian appointments immediately after cheating as it may temporarily affect indices.
  4. Add variety to both daily menus and cheat days for excitement.
  5. Make cheating a celebration—go to a restaurant or café and prepare for it to appreciate the experience.
  6. Prefer cheating at the end of the day to reset for a new day.

Disclaimer: The information provided in this guide is for educational and informational purposes only. It is not intended as a substitute for professional medical or nutritional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your personal nutritional needs. Never disregard professional medical advice or delay in seeking it because of something you have read in this guide.

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