Jordan is a collegiate coach at NCAA Division II Northern State University . She enters her fourth season after spending a year as a volunteer assistant at the University of Missouri . She was selected for the 2022-23 Class of the United Soccer Coaches 30 Under 30 Program and holds her U . S . Soccer C License . Quinlan also spent time as an assistant at NJCAA Division I Iowa Western finishing third at the NJCAA National Tournament . She received her Bachelor of Science in Nutrition and Exercise Physiology from the University of Missouri and her Master of Science in Sport Psychology from Northwest Missouri State University .

During my time as an undergraduate student at the University of Missouri completing an internship with Mizzou Sport ’ s Nutrition , I gained valuable experience from our Sports Performance department . We focused on overall athlete performance and utilized an acronym to teach athletes how to get F . A . S . T . E . R . Since 2016 , I have incorporated and added to this information to educate , motivate and inspire my student athletes to take ownership of their nutrition and daily habits .

College athletes are typically on their own for the first time in their life and must make daily choices of how they are fueling their body , which can be overwhelming . They are faced with making choices in the dining halls or at the grocery store , and it is imperative to teach them simple tips and tricks on how to portion their plates and what their bodies need to be at optimal performance for their sport .

Lean Proteins

» Skinless chicken breast / thighs , pork loin / chops , 90 % or leaner ground beef , shrimp , turkey breast , turkey bacon / sausage , low-sodium lunch meat

» Salmon , tuna , tilapia , tofu , beans , quinoa , lentils

» Greek yogurt , skim milk , eggs / whites , cottage cheese , nut butter , seeds

Protein Per Day 120 #: 90g / day 140 #: 105g / day 160 #: 120g / day

180 #: 135g / day 200 #: 150g / day 220 #: 165g / day

Protein needs = ( weight in pounds x 0.75 )

» Eat breakfast every day

» Fuel your body pre- and post-workout ( within an hour and a half of either to prepare for training / competition and / or replenish what was lost )

» Meals need to consist of lean protein , carbohydrates , fruits and / or vegetables

» Snacks must include protein and carbohydrates

» Consume water throughout the day ( you should always have a water bottle with you )

» Eat every 3-4 hours - > 4-5 smaller meals / day

» Napping 20-30 minutes at a time improves mood , alertness and performance

» Avoid the use of electronics 30-60 minutes before bed for best quality of sleep

» Sleep allows for muscle repair , building muscles , bone growth and an improved immune system

» Prepare for sleep in a dark , cool room absent of noise ( can use eye masks or sound machines )

» Your body needs 7-10 hours of sleep / night to perform at peak levels in the classroom , weight room and on the field

Inadequate sleep increases risk of injury . n

Most people overconsume the amount of protein needed per day and the body stores the extra calories as fat .

29