Nutrition in sports and human performance incorporates knowledge of the intersection of human physiology and nutrition. Sports nutrition provides the practical application of nutrition science to optimize and improve overall health and task-specific performance of athletes/professionals.

Nutrition is critical for sports performance. Food is our body’s FUEL. Optimal nutrition enhances physical activity, exercise and athletic performance. The appropriate type, timing and amount of food and fluid consumed may assist your health, delay fatigue during activity, improve recovery from illness or injury, and enhance the ability to train effectively. Proper nutrition promotes adaptation to training and contributes to improvements in athletic performance.

Sports nutrition dietitian are experienced registered dietitians (RDN) who apply the science of sports nutrition to fuel fitness and performance. They assess, educate and counsel athletes and active individuals specific to the individual and their sport/occupational needs and/or requirements. They design, implement and manage safe and effective nutrition strategies that enhance health, fitness and athletic performance.

How Sports Nutrition Differs from Nutrition for Non-Athletes

A diet that is adequate in carbohydrate, protein, healthy fat, vitamins, minerals and fluid is the foundation of day-to-day eating for overall health regardless of whether you are an athlete or not. However, the amount of these nutrients that your body needs vary greatly for athletes versus non-athletes. Nutrition needs of an athlete are based on your specific sport, training schedule and goals.

As important as what to eat, though, is when an athlete eats. The right fuel at the right time influences how well an athlete will perform, recover and feel (before, during and after exercise).

Who Can Benefit From Sports Nutrition Services

Our sports nutrition services are tailored for a wide range of athletes and professionals including:

  • Competitive athletes (involved in either a team or individual sport)
  • Recreational athletes
  • Tactical occupations work (military, law enforcement)
  • Performers in artistic fields (dancers, noncompetitive gymnastics)

If you are a competitive athlete, involved in a team or individual sport, or an avid exerciser wanting to optimize your performance, our Performance Nutrition Visit is for you. The sports nutrition dietitian will address your specific nutrition concerns and develop plan to reach your goal(s). No special work on your part is needed prior to this session, just a desire to improve your performance through nutrition.

How Sports Nutrition Helps

Your sports nutrition dietitian will determine and align your nutrition plan with your individualized goals. The nutrition plan is developed to adapt to fluctuations in the your training and competition cycle to ensure that energy requirements and nutrient needs are properly met.

Nutrition goals of active adults and competitive athletes include the following:

  • Meet the demands for energy, fluid and nutrients imposed by physical activity and athletic endeavors (specific types of training and competition).
    • Sports dietitian will be able to assess and determine your estimated energy needs that will meet requirements for vitamins, minerals and protein using resting metabolic rate measurements and body composition analysis.
  • Achieve and maintain levels of body mass, muscle mass and body fat appropriate for athletic performance and good health.
    • Our sports nutrition services provide routine body composition assessments via impedance analysis (BIA). During BIA measurements, a low, safe level of electric current is conducted through the body (you won’t feel it) and impedance to the flow of electricity is determined.
      All you need to do: Stand on a scale about 15 - 30 seconds while the machine does its job. When the assessment is performed under conditions of proper control by trained technicians, the error of measurement ranges from 3% to 5%.
  • Fuel and hydrate adequately to delay fatigue during training and competition. Discuss strategies for nutrient timing to optimize sports performance. Review food & nutrient intake goals for before (fueling for competition), during and after (recovery optimization) sports performance.
  • Promote recovery after training and competition with adequate fuel, food and fluid.
  • Maintain and promote health and wellness.
  • Prevent illness and injury.
    • Support rehabilitation from injury

Importance of Hydration for Athletes

Hydration is a key component of sports nutrition and is routinely assessed and monitored with all sports nutrition visits.

Why is hydration so important?

  • Enhances the body's ability to regulate temperature and cool efficiently while avoiding unnecessary elevation in heart rate.
  • Improves ability to recover quickly from training and competition.
  • Minimizes muscle cramps.
  • Enhances mental function, decision making, concentration and motor control.
  • Supports effective immune defenses

Sports performance can be negatively impacted by as little as 2 to 3% body weight loss from sweat.

How much water should athletes drink?

Fluid needs are very individual. These are general guidelines and a starting point:

  • One hour before training: 8 - 20 oz. of fluid
  • During training: 16 - 24 oz. fluid/hour (4-6 oz. every 15 minutes)
  • After training: 16 - 24 oz. of fluid for every pound lost through sweat*

*Track your sweat loss by weighing yourself before and after exercise.

Athletic Performance Nutrition Consultation

Our sports nutrition dietitian will address your specific nutrition concerns and develop a plan to reach your goal(s). You can request specific topics to address when meeting with the sports dietitian. No special work on your part is needed prior to this session — just a desire to improve your performance through nutrition.

A Sports Performance Nutrition Consultation/Initial visit with dietitian includes:

  • Review your medical/surgical history, weight/diet history, exercise/activity regimen and goals
  • Assessment and analysis of your body composition, dietary intake and nutrient needs
  • Possible topics:
    • Game day/race day nutrition
    • Nutrient timing
    • Nutrition for recovery
    • Weight management
    • Meal planning
    • Portion control.
    • Interventions may be provided via:
    • Education
    • Meal planning
    • Nutrient timing
    • Specific nutrient delivery strategies
  • Review of realistic and attainable goals and nutrition strategies discussed and agreed upon by you and your dietitian 
  • Follow-up plan determined by the dietitian based on the your goals and nutrition plan

Fee: $90

Follow-Up Nutrition Session

We encourage follow up session(s) with your sports nutrition dietitian to best support you in reaching your nutrition and performance goals. These sessions allow for ongoing nutrition education and adjustments to your nutrition program throughout training seasons, into competition or other specific circumstances.

Fee: $60.00