FUEL TO WIN: Smart Nutrition for a Strong Season

Written by Madison Degenfelder

Build Your Performance Plate

Welcome back, Knights! Whether you’re lacing up for your first preseason or heading into your senior year, fueling your body is just as important as showing up to practice. The right meals can boost energy, support recovery, and help you perform at your best all season long.

• Before practice (<1 hr): Choose quick carbs (fruit, pretzels, applesauce). Skip heavy protein and fats so your stomach isn’t working harder than your muscles.
• During practice: Under 45 minutes? Water is enough. For longer sessions, sip a sports drink every 15–20 minutes.
• After practice: Refuel within an hour. Aim for protein (20–25g) plus carbs (40–70g). Try chocolate milk, a yogurt parfait, or a build-your-own bowl at Arugula in Letchworth.

Your nutrition needs will change between hard training days and lighter recovery days. Think more carbs and calories when intensity is high, and lighter balanced meals during offseason or rest days.

Key Nutrients for Athletes

• Carbohydrates → Your main energy source. Pair quick carbs (white rice, sports drinks, fruit) before workouts with complex carbs (oats, whole grains, beans) to keep energy steady.
• Protein → Spread intake throughout the day (4–5 meals/snacks). Dairy-free? Try Mary’s new parfaits made with dairy-free yogurt.
• Fats → Choose healthy fats like nuts, seeds, avocado, or olive oil. They protect your organs, support recovery, and fuel long workouts.
• Iron & Vitamin D → Both are critical for strength and stamina. Look for iron-rich foods like lean beef, beans, and spinach. Salmon—offered weekly in dining halls—is a top source of vitamin D.

On-Campus Fuel Options This Fall

Dining is your training partner—here are some athlete-friendly choices:

• NEW Vegan Beyond Burger → Protein-packed, plant-based fuel. Available daily at all grill stations.
• NY State Burger → Local flavor, served fresh at all grill stations.
• Mary Jemison → Dairy-free yogurt parfaits and smoothies, plus new nutritional signage at the deli.
• Arugula (Letchworth) → Build a customized greens & grains bowl with plenty of protein options.
• Clean Eats (Letchworth) → Allergen-friendly meals with halal chicken and beef.
• Roots (Red Jacket) → Dedicated vegan station loaded with plant-based proteins.
• Twisted Fork (Red Jacket) → Rotating bowls (poke, katsu, fried rice) for post-practice variety.

Quick Tips for Success

• Stay hydrated—especially during travel or long practices.
• Mix protein and carbs into each meal to support muscle recovery.
• Keep portable snacks like fruit, trail mix, or hummus cups on hand.
• Plan ahead! Stock up on smart grab-and-go items from our retail cafés or vending.

Written by Madison Degenfelder
CAS Nutrition Intern, BS in Nutritional Sciences

For personalized nutrition support, contact Nutrition & Wellness Manager, Heather Carrera, DCN, MS, CNS, CDN: carrera@geneseo.edu. Book a one-on-one sessions with Heather here.