Each athlete seeks a competitive advantage. A thorough dietary plan aligned with the demands of daily training and recovery is essential. Below, we explore the essential elements of peak nutritional performance designed to enhance your training and competition.

Balanced Macronutrients for athletes

PROTEIN: Essential for muscle repair and growth.

Provide energy for training and competition.

Important for overall health and endurance.

Stay well-hydrated before, during, and after exercise. Dehydration can negatively impact performance and recovery.


  • Whole eggs (white and yolk)
  • Greek yogurt
  • Milk
  • String cheese
  • Lean red meats
  • Poultry
  • Fish
  • Hummus


  • Fruit
  • Oatmeal
  • Starchy vegetables (sweet/white potatoes, squash)
  • Non-starchy vegetables (broccoli, leafy greens)
  • Whole-grain bread or crackers
  • High-fiber, non-sugary cereals
  • Quinoa
  • Brown or wild rice


  • Avocado
  • Peanut butter
  • Nuts and seeds
  • Olive or canola oil (the latter, if baking)
  • Coconut oil
  • Flax seed (add to baking or cooking)

Timing of Meals FOR ATHELETES

  • Eat a balanced meal 2-3 hours before training or competition to ensure proper fueling.
  • Have a smaller, easily digestible snack 30-60 minutes before exercise for immediate energy.
  • Post-exercise, consume a combination of protein and carbohydrates within 30 minutes to aid recovery.
diet for athletes


Peak performance during competition means eating nutritious food while traveling. Relying on the concession stand for food during competition is an almost certain failure. Players (and parents) should prepare by packing a variety of food and beverages.

Choose some energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken. Pair any of these options with fruit/vegetable and milk and you’ve got a great meal.

More info about game day nutrition.

Less Healthy
Grilled chicken, turkey or fish Fried, breaded chicken or fish
Lean  grilled beef Burger, sausage, bacon
Fruits, vegetables, salads French fries, fried rice
Nuts, trail mix, seeds and peanut butter Chips, cheese curls
Egg or egg substitute Omelet loaded with hash brown, sausages, bacon
Dairy products Dairy product with excessive sugar.
Whole grain bread, rice, pasta Highly processed rice, pasta, bread

Health Snacks Ideas for Athletes

  • Bagel with sliced avocado and turkey
  • Black bean dip with baked tortilla chips
  • Cheese stick with pretzels
  • Cottage cheese with pineapple and chia seeds
  • Fruit smoothie
  • Greek yogurt guacamole with pita chips (recipe from Oikos®)
  • Greek yogurt with berries and granola
  • Hard-boiled eggs and breakfast bars
  • Hummus with pita chips
  • Jerky and crunchy granola bars
  • Kodiak Cakes® waffles with nut butter and sliced banana
  • Nuts with fresh fruit (i.e., almonds with apple slices)
  • Peanut butter and jelly sandwich with a banana
  • Protein muffin and grapes
  • Protein overnight oats (great to enjoy as a snack!)
  • Sliced deli ham, whole grain crackers, orange wedges
  • String cheese and fig bars
  • Trail mix (made with pretzels, dried fruit, nuts, seeds, whole grain breakfast cereal)
  • Tuna fish and whole grain crackers
  • Turkey and cheese wrap
  • Whole grain ( low sugar) breakfast cereal with high-protein milk

At Elite we offer Sports Nutritional Consultation includes;

  • Meeting with the Sports Nutritionist to discuss goals
  • Body composition SECA scan and analysis
  • Customized meal plan
  • Access to nutrition tracking app (no additional fee)
  • Bi-Weekly body composition follow-up scans and analysis up to 3 months

Our Sports Nutrition team can determine exactly what you need before, during, and after your sport’s season so that you can be at your best at all times. Contact us to find out more, and all the options we offer to help you with reaching your goals.