MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Hitting the wall is not inevitable. With the right fueling and pacing plan, energy levels can remain steady for the duration of your competition, and even provide a kick at the end.
Hitting the wall is not inevitable. With the right fueling and pacing plan, energy levels can remain steady for the duration of your competition, and even provide a kick at the end.
By Kate, Cochran, NCAA Division III track and field athlete.
I often get asked my opinion on “tracking macros” and whether or not I do it as an athlete. While I think tracking your macronutrients as an athlete can be a good tool to ensure you’re eating enough to improve performance, I personally do not do it.
These slides are examples from a presentation designed for high school athletes, highlighting key topics such as a performance plate, nutrient timing and hydration. They provide a preview of the type of content that can be shared in a team or classroom setting, offering practical, age-appropriate guidance that athletes can easily apply to their training, competition, and daily routines.
My favorite meals for athletes! Refuel your energy with this list below.
Written by Kate Cochran, Nutrition Intern
Fueling properly for your sport can feel both straightforward and surprisingly complex. For endurance runners, a solid baseline is three balanced meals focused on carbs for energy, protein for recovery, and fats for satiety, with snacks in between.