registered dietitian

Fueling for gold: How nutrition impacts strength, speed, and recovery in Olympic athletes

Taylor Thomas — Wed, 18 Feb 2026 17:31:25 +0000

Fueling for gold: How nutrition impacts strength, speed, and recovery in Olympic athletes Taylor Thomas Wed, 02/18/2026 - 12:31

If our bodies are machines and food is fuel, it is safe to say that elite performance requires high-octane nutrition. As the Winter Olympics continue in Italy, the world watches as top athletes display the highest capabilities of the human body. Behind the scenes, nutritionists and dietitians are working to ensure these athletes are ready to compete at the peak level.

Allison McKay, board-certified sports dietitian, registered dietitian and Clinical Coordinator of the Graduate Program in Nutrition and Dietetics at �鶹��Ƶ’s College of Public Health, answers questions about the importance of nutrition in keeping athletes in top shape so they’re ready to go for gold.

Olympic athletes are competing at the highest level. How does nutrition fuel peak performance in training and competition?

Elite performance does not occur by chance; it emerges when multiple variables align to create an environment that supports adaptation, resilience, and execution at the highest level. Nutrition is foundational. During both training and competition, fueling is one of the few performance variables that can be intentionally controlled and strategically manipulated. Like a high-performance engine that cannot run without adequate fuel, the human body depends on sufficient energy availability to sustain workload, support physiological adaptation, and ultimately translate preparation into performance.

Athletes must navigate complex and often competing demands, including high training loads, rigorous travel schedules, jet lag, variable environmental conditions, sport-specific cultural norms, and interpersonal or performance-related stressors. Each of these factors influences appetite, metabolism, hydration needs, and food access. Effective sports nutrition practice requires both scientific rigor and practical adaptability. Sports dietitians must anticipate barriers, individualize strategies, and implement creative solutions to ensure that fueling plans remain feasible, evidence-based, and aligned with the athlete’s performance goals.

What does a typical day of fueling look like for an elite winter athlete, such as a skier, skater, or hockey player?

Fueling strategies for elite athletes are designed to support the full spectrum of performance demands: meeting energy requirements for training and competition, facilitating recovery, and promoting the physiological adaptations that underpin long-term improvement. Meals are intentionally structured around the demands of a given day. Total energy needs may range from 1,500 to 4,000 calories more than the average adult, depending on the athlete’s physical attributes and training schedule. Even within the same athlete, energy requirements can change in the middle of a training cycle. Accordingly, meals must be individualized and adjusted to align with sport-specific demands and performance goals. A high-volume training day will differ from a competition day in both structure and nutrient timing.

Carbohydrate intake before, during, and after exercise helps maintain blood glucose levels, preserve glycogen stores, and delay fatigue. Hydration should occur before, during, and after activity, and electrolyte replacement should be incorporated as needed to support fluid balance and neuromuscular function. Protein intake becomes particularly important in the recovery period.

The amount of nutrients required depends on body size, training intensity, and duration. Meals on a typical training day, for example, an Olympic hockey player may look like a high-carb early pre-training meal, strategic carbohydrate and fluid intake during a two- to four-hour, practice session, a carbohydrate-packed high-protein snack for recovery, and lunches and dinners packed with nutrient-dense carbohydrate sources and adequate protein distribution. This diet is carefully crafted to sustain energy, maintain hydration, and support muscle repair. Pre-competition meals are often adjusted to prioritize easily digestible foods lower in fiber and fat to reduce gastrointestinal distress while still maintaining energy availability.

What role do hydration, timing of meals, and recovery nutrition play in maximizing performance and preventing injury?

Proper hydration is fundamental to performance. In addition to normal daily fluid losses, exercise substantially increases fluid loss through sweat. Sweat plays a critical role in maintaining a stable core temperature during physical activity. When fluid losses (such as sweat) are not adequately replaced, dehydration can occur, leading to increased cardiovascular strain, elevated core temperature, and disruption of metabolic processes. Even a tiny reduction in body weight due to fluid loss can impair cognitive function, reaction time, and neuromuscular coordination, effects that are particularly concerning in sports requiring rapid decision-making and precision, such as skiing or hockey.

Nutrient timing also plays a strategic role in performance and recovery. Optimal refueling ensures that the physiological stress of training translates into adaptation rather than excessive fatigue. Recovery is essential for sustained performance. Heavy training loads can temporarily suppress immune function, increasing vulnerability to illness. Monitoring overall energy intake and micronutrient adequacy is therefore critical. Nutrients that support immune health include omega-3 fatty acids, iron, zinc, selenium, magnesium, folate, vitamins B6 and B12, and vitamin C. While these nutrients are important, excessive supplementation is not advised. The objective is to maintain health and resilience without interfering with the natural adaptive processes that drive improved performance.

How do sports dietitians individualize nutrition plans based on an athlete’s sport, body composition goals, and metabolic demands?

Sports dietitians function as integral members of a multidisciplinary performance team dedicated to optimizing athlete health and competitive outcomes. Sports dietitians anticipate logistical challenges, including identifying appropriate food options and menu availability during travel and strategies to mitigate the effects of jet lag. They translate evidence-based nutrition science into practical, feasible plans that align with competition schedules and training cycles.

Most importantly, no two athletes are identical. Nutritional strategies must be individualized to reflect differences in physiology, performance goals, tolerance, and personal context. Through personalized planning and collaborative care, the sports dietitian helps create the conditions necessary for athletes to perform at their highest potential.

For students interested in working with elite or competitive athletes, what training and skills are essential—and how?

Most organizations that employ sports nutrition professionals require credentialing as a Registered Dietitian Nutritionist (RDN), along with advanced board certification as a Certified Specialist in Sports Dietetics (CSSD). The RDN credential requires completion of an accredited didactic program in dietetics, a master’s level degree, supervised experiential practice, successful completion of the national registration examination, and ongoing continuing education to maintain competency. The CSSD credential represents additional specialized training and experience in sports nutrition and requires documented practice hours and passing a board certification examination. Together, these credentials signal both foundational clinical expertise and advanced competency in performance nutrition.

Beyond formal education and certification, effectiveness in elite sport environments depends on more than technical knowledge. Strong communication skills, the ability to collaborate within interdisciplinary teams, cultural humility, discretion, adaptability, and a willingness to travel are essential. Working with elite athletes requires trust, professionalism, and the capacity to translate complex science into clear, actionable guidance under high-performance pressure.

�鶹��Ƶ offers a Master of Science in Nutrition with a concentration in Dietetics through the Department of Nutrition and Food Studies. This program meets the academic eligibility requirements to pursue the RDN credential and prepares graduates for advanced practice opportunities, including sports nutrition. Prospective students are encouraged to connect with the department to learn more about pathways into this dynamic and impactful field.

MEDIA INQUIRIES: For reporters who wish to speak to Allison McKay about sports nutrition, please email media contact Michelle Thompson at mthomp7@gmu.edu.

Allison McKay, MS, RDN, CSSD, has been a registered dietitian for more than 25 years and has experience providing nutrition education and Medical Nutrition Therapy in hospitals, long-term care facilities and has been a research dietitian in several longitudinal research studies. Prior to working at George �鶹��Ƶ, she worked at the Cancer Research Center at the University of Hawaii and was a consulting Dietitian with Dietitian Consulting Services, LLC in Seattle, Washington. She holds an MS in Exercise, Fitness and Health Promotion from �鶹��Ƶ and is a Board Certified Sports Dietitian.

�鶹��Ƶ �鶹��Ƶ

�鶹��Ƶ is Virginia’s largest public research university. Located near Washington, D.C., �鶹��Ƶ enrolls more than 40,000 students from 130 countries and all 50 states. �鶹��Ƶ has grown rapidly over the past half-century and is recognized for its innovation and entrepreneurship, remarkable diversity, and commitment to accessibility. In 2023, the university launched �鶹��Ƶ Now: Power the Possible, a one-billion-dollar comprehensive campaign to support student success, research, innovation, community, and stewardship. Learn more at gmu.edu.

�鶹��Ƶ College of Public Health at �鶹��Ƶ

The College of Public Health at �鶹��Ƶ is the first College of Public Health in Virginia and a national leader in inclusive, interprofessional, public health research, education, and practice. The college is comprised of public health disciplines, health administration and policy, informatics, nursing, nutrition, and social work. The college offers a distinct array of degrees to support research and training of professionals dedicated to ensuring health and well-being for all. The college’s transdisciplinary research seeks to understand the many factors that influence the public’s health and well-being throughout the lifespan.

In This Story

Allison McKay MS, RD, CSSD

Key Takeaways

Board-certified sports dietitian Allison Mckay details the critical role of nutrition in fueling the world's top athletes.
Olympic athletes require a carefully curated diet including carbohydrates, high-quality proteins, and precise hydration to achieve peak performance.
Sports dietitians are uniquely trained to provide evidence-based guidance to help athletes achieve their goals.

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Research

Alumni

In the George

�鶹��Ƶ Nutrition and Dietetics graduate program receives full ACEND reaccreditation

Taylor Thomas — Fri, 31 Oct 2025 15:37:31 +0000

�鶹��Ƶ Nutrition and Dietetics graduate program receives full ACEND reaccreditation Taylor Thomas Fri, 10/31/2025 - 11:37

In This Story

Melissa J. Perry, Sc.D., MHS, MBA

Sapna Batheja, PhD, RDN, LDN

Allison McKay MS, RD, CSSD

Allison Miner, EdD, MS, RDN

Martin Binks PhD, MBA

The College of Public Health at �鶹��Ƶ is proud to share that the Graduate Program in Nutrition and Dietetics has been granted full reaccreditation by the Accreditation Council for Education in Nutrition and Dietetics (ACEND), certifying the program’s status as premier for preparing the future generation for successful careers as registered dietitian nutritionists or nutrition and dietetic technicians.

Registered dietitian students prepare healthy meals for local firefighters. Photo by Evan Cantwell/Office of University Branding.

“Continual full ACEND accreditation is a rigorous process that reflects achieving the highest standards in academic quality and professional preparation in nutrition and dietetics education,” said Melissa Perry, inaugural dean of the College of Public Health. "This achievement is a testament to the dedication of our faculty, staff, and students, whose joint efforts have strengthened not only the program but also our college’s mission to prepare the next generation of public health and nutrition leaders."

Department of Nutrition and Food Studies Associate Professor Sapna Batheja, Assistant Professor Allison Miner, Department Manager Allie McKay, and Professor and Department Chair Martin Binks were instrumental throughout the reaccreditation process.

The decision to grant reaccreditation was based on a comprehensive self-study, site visit, and demonstration of the program’s adherence to standards of excellence in accordance with ACEND criteria. The reaccreditation is a seven-year term, through June 30, 2033.

The Graduate Program in Nutrition and Dietetics prepares students to meet the nutritional needs of communities in a diverse, changing world through evidence-based, collaborative practice, are engaged in the professional community, and are dedicated to lifelong learning.

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Department of Nutrition and Food Studies

College of Public Health is fueling the pipeline for nutrition professionals

Taylor Thomas — Mon, 05 Aug 2024 12:49:46 +0000

College of Public Health is fueling the pipeline for nutrition professionals Taylor Thomas Mon, 08/05/2024 - 08:49

George �鶹��Ƶ's first cohort of graduates had a 100% pass rate on the RD certification exam—and every student was immediately employed as an RD.

Eli Kalman-Rome is the first �鶹��Ƶ graduate to pass the Registered Dietitian (RD) exam and become a credentialed RD in Virginia. Kalman-Rome was part of the first cohort to graduate from the new Master of Science in Nutrition, dietetics concentration program in May.

Kalman-Rome asserts his �鶹��Ƶ education was paramount to this achievement. His prior experiences at George �鶹��Ƶ left no question of the College’s capacity to facilitate his academic success.

“I did my master's at George �鶹��Ƶ previously and trusted the university to provide a solid education with caring and competent faculty,” said Kalman-Rome.

To pass the RD examination, the Academy of Nutrition and Dietetics requires students to demonstrate competencies in the principles of dietetics, nutrition care for individuals and groups, management of food and nutrition programs, and food service systems. While the typical pass rate for this for this prestigious exam is 70%, George �鶹��Ƶ's first cohort of graduates had a 100% pass rate—and every student was immediately employed as an RD. "These impressive statistics are a testament to how effectively the Department of Nutrition and Food Studies' MS, Nutrition Dietetic Concentration program prepares students for the RD exam and for the job market. We are proud of our first cohort of graduates and eager to grow this program to meet today's demand," said Martin Binks, PhD, MBA, chair of the Department of Nutrition and Food Studies.

“George �鶹��Ƶ not only provided the didactic and internship components I needed to be successful at the RD exam, but it has made me competitive as a hiring candidate. The classes laid a solid foundation for my skills and knowledge, and the internship placements for the program were varied, interesting, and provided real-life experience that helped me understand how dietetics is used professionally,” Kalman-Rome said.

In addition to setting him up for academic success, Kalman-Rome praises the College for preparing him to enter the field as a nutrition dietetics professional with an appreciation for nutrition’s role in public health.

“Adequate nutrition is instrumental to public health outcomes because it's impossible to remain healthy without it. Nutrition impacts all stages of life, from fetal development, infant mortality, maternal health, success in the classroom for growing children, the incidences of infection and disease, shortened lifespan from chronic diseases, but it is also a critical aspect of culture. Sharing food is a way of caring for each other and passing down our traditions and beliefs, nutrition is not only about physical health but also part of a holistic wellness of communities,” he said.

Kalman-Rome recently accepted a position as a Clinical Dietician at HCA Healthcare.

Congratulations, Eli!

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Nutrition Students

registered dietitian

MS Nutrition

Department of Nutrition and Food Studies

Student Success

Students

Registered dietitian students cook nutritious meals for local firefighters

Shayla Brown — Wed, 10 Apr 2024 19:31:36 +0000

Registered dietitian students cook nutritious meals for local firefighters Shayla Brown Wed, 04/10/2024 - 15:31

Students from �鶹��Ƶ’s Department of Nutrition and Food Studies recently visited the men and women of Fairfax Fire Station 33. They taught the firefighters about responsible nutrition habits and cooked nutritious meals for them in the station’s kitchen.

Marcus Brick (left) and Mark Radish prepare a meal for local firefighters. Photo by Evan Cantwell/Office of University Branding

The experience was part of the master of science in nutrition degree program with a dietetics concentration in the College of Public Health. The program is a pathway to becoming a registered dietitian nutritionist. The seven graduate students in the MS/RD program will be the first to graduate from this program in May.

“The meal preparation is 100 percent student led, and it has to be a completely original and healthy recipes suitable for the firefighters’ needs,” said Sapna Batheja, program director and an assistant professor of nutrition.

The students were split into three groups and prepped meals during three different shifts at the firehouse following the department’s ABC shift pattern, which covers a three-day cycle.

Master of nutrition students Marcus Brick and Mark Rudich worked on this project together, and their dish was a Green Chili Turkey Chili. Rudich had previously made the dish for his family and wanted to recreate it for the firefighters.

“The parameters of the project focused on firefighter performance,” said Brick. “A big part of the meal was making sure that the firefighters had an adequate amount protein—about half a pound of meat [per person]—for a good amount of energy so they're fueled and ready to go for whatever emergency may come.”

Green Chili, Turkey Chili prepared by registered dietitian students. Photo by Evan Cantwell/Office of University Branding

In their research, the students found that cardiovascular disease is one of the largest issues facing the American population, especially firefighters, said Brick. “But you can reduce that risk by eating plenty of fresh fruits and vegetables, and supplementing them in any meal that you have,” Brick added.

College of Public Health faculty members Batheja, Lilian Dejonge, Allison McKay, and Allison Miner and registered firefighter dietitian Megan Lautz also attended the dinners.

Lautz has been a registered dietitian since 2015 and has a unique position as many fire departments don’t have an in-house dietitian. She works with dietitian students across the Washington, D.C., metropolitan area, including Brick, Rudich, and the rest of their cohort.

Lautz met with the students regularly and provided them with Excel templates to guide them throughout the process, said Brick. “They were really handy to have and made our workload a lot easier to handle.”

“They not only had to research and develop recipes in a professional format, but they also cooked meals for six to nine people, including the fire chief,” said Lautz.

Marcus Brick (top left), Mark Radish (top right), Allison McKay (bottom center left), Allison Miner (bottom center right), and the firefighters from Station 33 pose in front of firetrucks. Photo by Evan Cantwell/Office of University Branding

After the meal was prepared, the students gave presentations to the firefighters about the importance of a healthy diet. Brick and Rudich’s presentation featured the myths and cons of green powder diet supplement.

“Public speaking is a big part of being a dietitian, and throughout the course of this program, we’ve had a lot of opportunities to practice educating others on nutrition,” said Brick. “I've tried to stick with topics that I don't know much about to fill in my knowledge gaps as I teach others.”

“Without Megan and this program, I wouldn't have known that firefighter dietitian was a niche that I could go into. I can work with airline pilots, doctors, and so many other patient populations, and the program really helped me prepare for that,” said Brick.

In This Story

Allison McKay MS, RD, CSSD

Allison Miner, EdD, MS, RDN

Sapna Batheja, PhD, RDN, LDN

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Department of Nutrition and Food Studies

Students

Registered Dietitian Helps Prepare �鶹��Ƶ Dietetics Students to Lead Population Health Through Nutrition

Mary Cunningham — Sun, 28 Aug 2022 21:08:45 +0000

Registered Dietitian Helps Prepare �鶹��Ƶ Dietetics Students to Lead Population Health Through Nutrition Mary Cunningham Sun, 08/28/2022 - 17:08

�鶹��Ƶ’s new Master of Nutrition dietetics concentration, commencing in fall 2022, will prepare Registered Dietitians to protect the public, remain competitive, and increase recognition of the field.

Registered Dietitians (RDs) play a leading role in population health through nutrition, and new requirements to become an RD will make the profession even more important. This fall, �鶹��Ƶ’s first cohort of Master of Science in Dietetics students begins their education to become RDs with the Academy of Nutrition and Dietetics (ACEND) Future of Education Model curriculum. In the new full-time program, students will earn their master’s degree and complete their internship in two years. �鶹��Ƶ is the only program with a main campus in the Washington, D.C., area whose curriculum follows this new best-practice model.

Starting in 2024, a master’s degree is required to take the RD licensing exam. These new professional requirements seek to elevate the field to better protect the public, remain competitive, and increase recognition of the field. Additionally, the changes will improve career satisfaction, professional involvement, and compensation among dietitians, according to the Commission on Dietetic Registration, the credentialing agency for the ACEND, who recommended the changes.

The Bureau of Labor Statistics reports that employment of dietitians is expected to increase 11% from 2020 to 2030, faster than the average for all occupations. RDs are the only licensed nutrition professionals in the United States and are held to the highest professional standard of any nutritional profession.

A didactic internship, another requirement to take the licensing exam, has always been a key component to being licensed; however, it is now included in the Dietetics curriculum. A great internship can help students explore different aspects of the dietitian nutritionist field and help them feel more prepared to begin their career. It can also provide a direction for where they want to focus their RD skills.

Lauren Fay, RD, �鶹��Ƶ Dietetics preceptor

"One of the best parts of the internship is having opportunities to work in different areas and getting a feel for what branch of dietetics interests you,” says Oncology Dietitian Clinical Specialist at Inova Cancer Institute Lauren Fay, RD. “There are so many different specialties you can work in within this profession. Being able to get a taste, no pun intended, for what might be the best fit for you is an awesome opportunity and really helps when entering the profession.”

The internship requires 280 hours in a clinical setting with a current dietitian. Future preceptors, like Fay, are eager to begin working with �鶹��Ƶ students.

“It’s our responsibility as practicing dietitians to ensure the future of our profession is well-trained and it would be crazy for me to miss out on that opportunity to pay it forward,” says Fay. “The difference between in-class learning and internships is that you get to see the application of your knowledge in a real-life setting. I don’t think that can ever be taught out of a book. Seeing a practitioner apply knowledge into a real-life situation gives you a much better understanding of how that information is actually helping individuals and how to apply it in the future.”

The program already has 15 preceptors in Virginia, Washington, D.C., and Maryland dedicated to guiding students through their internships. Internship opportunities range from hospitals and private practice to the Center on Aging and sports nutrition.

“Knowing some of their future preceptors, I know students are going to have access to some of the best medical training opportunities that DC has to offer. Being in the DC area is such an amazing experience that benefits �鶹��Ƶ students,” says Fay, who is a part of the Advisory Board for �鶹��Ƶ’s dietetic internship.

Fay is also a current �鶹��Ƶ Master of Public Health (MPH) student with a concentration in Health Policy. She feels that earning this degree will make her a better dietitian and help her further professionalize the field of dietetics. For example, she would like to see RDs present at the table for policy discussions, she says, and she knows the MPH can help her do that.

From obesity to food insecurity and sustainability, Fay and other dietitians are key leaders in public health. Once Fay got involved with �鶹��Ƶ, she was inspired to become a student herself, and is thrilled to continue sharing her knowledge with the next generation of dietitians, �鶹��Ƶ RDs.

Learn more about �鶹��Ƶ's Master of Nutrition, Dietetics concentration that prepares future Registered Dietitians here.

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Department of Nutrition and Food Studies

Nutrition

dietetics

registered dietitian

registered dietitian

Fueling for gold: How nutrition impacts strength, speed, and recovery in Olympic athletes

Olympic athletes are competing at the highest level. How does nutrition fuel peak performance in training and competition?

What does a typical day of fueling look like for an elite winter athlete, such as a skier, skater, or hockey player?

What role do hydration, timing of meals, and recovery nutrition play in maximizing performance and preventing injury?

How do sports dietitians individualize nutrition plans based on an athlete’s sport, body composition goals, and metabolic demands?

For students interested in working with elite or competitive athletes, what training and skills are essential—and how?

In This Story

Key Takeaways

Related Stories

Topics

�鶹��Ƶ Nutrition and Dietetics graduate program receives full ACEND reaccreditation

In This Story

Topics

College of Public Health is fueling the pipeline for nutrition professionals

George �鶹��Ƶ's first cohort of graduates had a 100% pass rate on the RD certification exam—and every student was immediately employed as an RD.

Topics

Registered dietitian students cook nutritious meals for local firefighters

In This Story

Related Stories

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Registered Dietitian Helps Prepare �鶹��Ƶ Dietetics Students to Lead Population Health Through Nutrition

�鶹��Ƶ’s new Master of Nutrition dietetics concentration, commencing in fall 2022, will prepare Registered Dietitians to protect the public, remain competitive, and increase recognition of the field.

Topics