Sports Nutrition
Often considered the “missing link” in athletic performance, nutrition can help maximize an athlete’s full potential. Incorporating proper nutrition in conjunction with proper training, rest, and recovery is a critical component for peak performance, injury prevention, and overall health and well-being. As a part of the performance team, LVC Sports Nutrition works closely with athletic trainers, strength coaches, physicians, and mental health professionals to assure quality and continuity in the care of our student-athletes. Below are a few resources to help student-athletes create a willing fueling plan utilizing proper nutrition.
Please reach out to our campus sports dietitian, Morgan Walker, MS, RD, LDN, at
mowalker@lvc.edu for personal questions related to your own nutrition.
Recommended Foods for Peak Performance
As an athlete, it is recommended to prioritize carbohydrates, protein, color (fruit and vegetables), and healthy fats on your plate. All of these fuel components are essential for you to optimize athletic performance and long-term health. Be sure to look for these foods while grocery shopping or eating in the dining hall.
Carbohydrates are our main source of energy. At meals emphasize complex carbohydrates (whole grains and complex starches) for a long-lasting energy source. Choose quick carbohydrates around exercise for rapidly digested fuel (granola bars, dried fruit, fruit snacks, applesauce, refined grains).
Recommended carbohydrate sources at meals include: Whole grain breads & wraps; whole grain pastas; rice; quinoa; starchy veggies (potatoes, sweet potato, corn, peas); beans & legumes; oatmeal; whole grain cereal; granola.
Protein is needed to build, repair, and maintain lean muscle tissue, in addition to replacing worn out cells in the body.
Recommended protein sources for athletes include: poultry (chicken, turkey); fish; lean meat (beef, pork); eggs; low-fat Greek yogurt; low-fat cottage cheese; nuts & seeds; beans & legumes; tofu.
Colorful fruits and vegetables provide vitamins, minerals, and antioxidants which support essential body functions and allow you to perform at a high level. Aim to have a fruit and/or vegetable on your plate at every meal.
Examples include:
Fruits: berries, cherries, peaches, watermelon, apples, oranges, pineapple, grapes
Vegetables: spinach, broccoli, cauliflower, beets, tomato, peppers, onions, brussel sprouts
Healthy fats are consumed in smaller amounts compared to carbohydrates, protein, and color, but play a very important role in promoting an athlete’s health.
Recommended sources of dietary fats include: avocado; nuts & nut butters; seeds (chia, flaxseed, pumpkin, hemp, etc.); cold water fish (salmon, tuna, trout); olive oils & oil-based dressings.
In addition to choosing foods that will benefit your health and performance, adjusting your nutrition intake based on your activity level is also important. The ratios of fuel your body needs will change with training.
Use these performance plates as a guide to periodize your nutrition intake based on activity level.
10 Tips For a Willing Fueling Plan
- Fuel the body frequently (every 3-4 hours) to promote recovery and help keep you energized. Try to avoid skipping meals or going long periods without eating.
- Adjust your intake of nutrients based on activity level. Carbohydrate needs are at their highest with longer/harder training, double sessions, and games.
- Get the most out of your training by including snacks before and after exercise.
- Incorporate nutrient-rich foods at every meal (i.e. healthy fats, fruits, veggies, and whole grains) for improved health, recovery, and injury prevention.
- Hydrate proactively by drinking fluids regularly throughout the day and extra around exercise. Carry a water bottle with you in your backpack.
- Plan ahead! This will prevent settling on last minute sub-optimal food choices. Check your schedule the day before to identify fueling opportunities. Make healthy snacks, water, sports drinks, etc. a part of your training "equipment" or “gear.”
- Practice consistency. Just like you need consistency with training you need consistency with building fueling habits!
- At the start of the week put healthy snacks in your backpack. Some ideas include nuts/trail mix, fresh or dried fruit, peanut butter crackers, string cheese, Greek yogurt, applesauce, dry cereal, and turkey jerky.
- Pack a lunch and snacks when you have back-to-back classes/training sessions. No time for the dining hall, but looking for a meal? Try getting a wrap or salad from the Dutchmen Den, or prepare these Dorm Friendly Recipes ahead of time.
- Trade caffeine for more sleep. Increased sleep duration and improved sleep quality in athletes is associated with improved performance and competitive success.
Nutrition Supplements
NCAA Banned Drug List
Smart Supplementation
Navigating Sports Supplements
Injury & Illness
Energy Availability
Fueling with a Purpose & Disordered Eating
Nutrition Strategies for Injury Rehabilitation
Nutrition Tactics for Concussion
Additional Resources
Exercise Hydration
Eating Before Exercise
Eating During Exercise
Eating for Recovery
Game Day Sample Fueling Plan
Periodization of Carbohydrate Intake
Protein Content of Foods
Plant-Based Protein Sources
Vegetarian Eating for Athletes
Weight Gain Strategies
Nutrition Tips for Travel
Post Collegiate Nutrition: Making the Transition
