athletes

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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Department of Nutrition and Food Studies

Research

Alumni

In the George

Senior national judo champ has aerospace aspirations

Tama Moni — Tue, 04 Oct 2022 19:58:16 +0000

Senior national judo champ has aerospace aspirations Tama Moni Tue, 10/04/2022 - 15:58

Reigning senior national judo champion and George �鶹��Ƶ senior Yasmin Alamin is eager to launch her career in mechanical engineering in 2023. A career in engineering, Alamin says frankly, appeals to her for the potential to earn a good income. She adds she is lucky to enjoy working in her chosen field:

“To go through a fixed process like the design process, to create something out of an abstract idea that's realistic, that you can use to solve a problem.” She says, “Seeing that kind of magic development...is really, really cool.”

Alamin credits her work in judo for instilling humility and resilience in her work as an engineering student. She says a common misconception held about judo is that the main objective is to compete.

“The philosophy around judo is to make you a better citizen or make you a better human being.” She says, “The best part of judo is the better person that it's made me, to be more humble, to be a better teacher, and to be more confident.” She jokes, “I didn't think I had an ego before, but [there’s] nothing like getting thrown a lot to make you more humble.”

She adds judo has helped her build resilience. She explains, "Having to repetitively get up and keep working on things, having that head-to-head type of competition against sometimes-scary people, has helped me build a special resilience that has helped [me] in mechanical engineering [to] deal with some of the pressure and some of the stress and some of the presentations and the critiques from the professors on designs.”

Associate professor of mechanical engineering Colin Reagle writes of Alamin, “Yasmin was a joy to have in the classroom...Her process and approach to learning is equally impressive. She was prepared for every opportunity and equally reflective after the class ended or the assignment [was] submitted. Her ‘won’t quit’ attitude is going to take her far in life after she leaves �鶹��Ƶ.”

Ultimately, Alamin aspires to own her own aerospace company.

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Judo

mechanical engineering

Aerospace

athletes

Students

Olympics and March Madness Ideal Time to Focus on Athlete Mental Health

John Brandon Cantrell — Fri, 18 Feb 2022 14:28:33 +0000

Olympics and March Madness Ideal Time to Focus on Athlete Mental Health John Brandon C… Fri, 02/18/2022 - 09:28

High profile sporting events like the Winter Olympics and March Madness are times to celebrate the amazing accomplishment of athletes—and to ensure that all athletes receive the mental health support they need.

Emmett Gill, term assistant professor of Social Work at �鶹��Ƶ, wants to shed more light on the mental health of athletes, particularly Black and Brown athletes.

“Athletes, and people in general, feel that if you go to a mental health professional then you’re broken, and something is wrong with you, but that’s not the case,” said Gill.

In addition to teaching �鶹��Ƶ courses in alcohol and substance abuse and behavioral health, Gill teaches workshops on the impact of racism on athlete mental health and is developing an app to focus on athlete wellness.

Emmett Gill is a term assistant professor of Social Work in George �鶹��Ƶ’s College of Health and Human Services. His expertise is in the areas of diversity, equity, inclusion, and social justice in sports. Prior to joining �鶹��Ƶ, he worked for NFL Lifeline. He has also served as a faculty member and supported athletics for Rutgers University, North Carolina Central, and the University of Texas at Austin. A licensed social worker, Gill is also a founding member of the Alliance of Social Workers in Sports. He can be reached at egill7@gmu.edu.

For more information, contact Michelle Thompson at 703-993-3485 or mthomp7@gmu.edu.

�鶹��Ƶ George �鶹��Ƶ

�鶹��Ƶ is Virginia’s largest public research university. Located near Washington, D.C., �鶹��Ƶ enrolls more than 39,000 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.

�鶹��Ƶ the College of Health and Human Services

George �鶹��Ƶ University's College of Health and Human Services prepares students to become leaders and shape the public's health through academic excellence, research of consequence, community outreach, and interprofessional clinical practice. George �鶹��Ƶ is the fastest-growing Research I institution in the country. The College enrolls more than 1,900 undergraduate and 1,300 graduate students in its nationally-recognized offerings, including: 6 undergraduate degrees, 13 graduate degrees, and 6 certificate programs. The college is transitioning to a college of public health in the near future. For more information, visit https://chhs.gmu.edu/.

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�鶹��Ƶ’s Dacheka Kolcum has a special place in her heart for her native Haiti

John Hollis — Thu, 16 Sep 2021 17:33:02 +0000

�鶹��Ƶ’s Dacheka Kolcum has a special place in her heart for her native Haiti John Hollis Thu, 09/16/2021 - 13:33

Dacheka Kolcum’s heart remains in her native Haiti, even if she hasn’t set foot in the Caribbean island nation since she was a little girl.

When the �鶹��Ƶ women’s soccer standout heard about the Aug. 14 earthquake that devastated Haiti, she immediately jumped into action to help.

The senior sport management major from Leesburg, Virginia, was born and raised in Haiti until being adopted by an American family at age 6. She’s since reconnected with her biological family and has wasted no time in lending a helping hand.

“It was really hard [hearing the news],” Kolcum said. “The first thing I wanted to do was call my family. When I knew they were OK, then I knew how to do something. I knew this was a calling for me to step forward and take some action.”

A GoFundMe page she set up has raised nearly $5,000 to help provide basic necessities for those most adversely impacted by quake.

One of the most impoverished nations in the world, Haiti immediately found itself in dire need of help, even as it was still recovering from a previous massive earthquake in 2010. The most recent quake killed more than 2,000 people and injured more than 12,000 others. More than 136,000 of the nation’s buildings were either damaged or destroyed.

Dacheka Kolcum earned the Atlantic 10 Player of the Week honor earlier this year. Photo by �鶹��Ƶ Athletics.

The money raised on the GoFundMe page will be distributed through a local organization in Haiti run by Kolcum’s biological father. The group is working on bringing materials and aid, such as clean water, clothes, food, soap, toothbrushes and toothpaste, to the areas in Haiti most affected by the earthquake.

“Haiti is my roots, Haiti is my family, Haiti is what I wake up every day to work towards,” Kolcum said. “I think I’ve been put on this Earth to give back to my home country. Haiti is my motivator.”

First-year Patriots coach Manya Puppione said she was happy to help when Kolcum first approached her about contributing to people in need.

“I am just in awe of Dacheka's leadership, empathy, and her willingness to take action,” Puppione said. “I know that she wants to be there to help out with her feet on the Haitian ground, and I know she will get there when she can.”

Kolcum said she’s been struck by the overwhelming generosity of the �鶹��Ƶ community and others. Even the smallest donations can go a long way in a third-world nation like Haiti, she added.

“Helping as many people as I can in Haiti and opening as many eyes as I can in America is the end goal,” Kolcum said.

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athletes

Athletics

College of Education and Human Development

sport management

Students

athletes

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

Senior national judo champ has aerospace aspirations

Topics

Olympics and March Madness Ideal Time to Focus on Athlete Mental Health

Topics

�鶹��Ƶ’s Dacheka Kolcum has a special place in her heart for her native Haiti

Topics