Performance Circle
Performance Circle is a fueling and education program designed specifically for student-athletes and active students. Through balanced, nutrient-rich meals and resources backed by sports science, Performance Circle aims to support performance and recovery and help all students thrive as they transition into independent nutrition management in college.
Fueling Performance
An athlete’s guide to dining on campus.
Guidelines
Athlete’s Diet:
- Eat 3-4 meals and 2-3 snacks per day
- Focus on whole grains, fruits, vegetables, lean protein, and healthy fats
- Stay hydrated: Consume water throughout the day and sports drinks before, during, and after training
- Limit fried foods and foods high in added sugar
Why Nutrition Matter: Consequences of not fueling adequately
- Slow recovery from training and competition
- Increased mental and physical fatigue
- Decreased coordination and endurance
- Decreased muscle strength and power
- Frequent illness or injury
Light Training
Performance Circle: Fueling performance made easy
Type of Training:
- Rest day
- Light day
- Off-season
Lunch/Dinner:
- 1/4 Lean Protein: Chicken breast, pork loin, or tofu
- 1/4 Carbohydrates: Rice, quinoa, or sweet potato wedges
- 1/2 Fruits & Vegetables: Roasted vegetables and fresh fruit
Moderate Training
Performance Circle: Fueling performance made easy
Type of Training:
- In-season
- Practices
- Most workouts
Lunch/Dinner:
- 1/3 Lean Protein: Stir-fried chicken, tofu, or pork tenderloin
- 1/3 Carbohydrates: Brown rice or pad Thai noodles
- Fruits & Vegetables: Stir-fried vegetable blend such as red bell peppers, mushrooms, broccoli, carrots, etc.
Intense Training
Performance Circle: Fueling performance made easy
Type of Training:
- 2-a-days
- Competition/meet day
Breakfast:
- 1/4 Lean Protein: Scrambled eggs with bacon (2 pieces) or turkey sausage
- 1/2 Carbohydrates: 1 waffle with syrup or 1/4 plate of hashbrowns
- 1/4 Fruits & Vegetables: Whole banana or orange
Lunch/Dinner:
- 1/4 Lean Protein: Shrimp, BBQ pulled pork, or chicken thighs
- 1/2 Carbohydrates: Rice, pasta, mac-n-cheese, or baked beans and bread or dinner roll
- 1/4 Fruits & Vegetables: Green beans and apple
Pre- and Post-Exercise
Pre-Exercise Meal
2 to 3 hours before exercise, eat a meal that is:
- High in carbohydrates
- Moderate in protein
- Low in fat + fiber
Pre-Exercise Snack
15 to 30 minutes before exercise eat a snack that is:
- High in carbohydrates
- Minimal fat, protein + fiber
Post-Exercise Nutrition
Within 15 to 30 minutes after exercise, eat a snack that is protein + carbohydrate rich to help with muscle recovery
Hydration
Hydration is important before, during and after training and competition. A combination of water and sports drinks should be consumed to maintain optimal hydration status.
General Rule of Thumb: Drink half your body weight (in pounds) in fluid ounces of hydrating beverages per day. Ex: An athlete weighing 200 lbs should consume no less than 100 oz of fluid per day.