Fuel Your Performance
Nutrition Guide to Maximize Results
Whether you’re stepping onto the ice, court, field or track, proper nutrition can improve energy, recovery and performance. Explore expert guidance, athlete insights, recipes, and practical fueling tips designed for every level of competition by clicking a specific category heading below.
MEAL PREPARATION
ATHLETE SPOTLIGHTS
FUEL FUNDAMENTALS
Fuel Like a D1 Athlete
Meet the athletes. Longtime friends Bennett Schimek and Cruz Lucius grew up playing hockey together in Minnesota before reuniting as teammates at Arizona State. Follow them through a day of training, meals, recovery, and life as Division I athletes.
How Much Protein Does a D1 Hockey Player Need?
Early workouts, classes, practices, travel, and games demand consistent fueling. Bennett drinks protein shakes like Fairlife Core Power and Shamrock Rockin’ Protein, but that’s just one part of his nutrition plan.
Protein needs vary based on an athlete’s size, position, training load, and goals. Hockey players prioritize high-quality protein sources throughout the day to support muscle recovery, maintain strength, and stay ready for practices and games.
BONUS VIDEO: Not every shot found the net. See Cruz and Bennett’s funniest moments that didn’t make the final cut. Watch the blooper reel.
Fueling Bennett's In-Season Daily Nutrition Routine
Calories / Day In-Season
Carbohydrates / Day
Protein / Day
Fat / Day
Three Macros to Balance: Nutrition Tips
Guidance adapted from Sun Devil Hockey Sports Nutrition staff.
Fuel with carbohydrates
Carbohydrates are the body's primary fuel source and help support performance during practices, games, workouts, and recovery.
Simple carbsPrioritize protein
Protein helps repair and build muscle after training and competition. Aim to include protein after exercise and throughout the day.
High-quality sourcesDon't forget healthy fats
Healthy fats support long-lasting energy, vitamin absorption, immune health, and overall athletic performance.
ExamplesInside Sun Devil Athletics Performance Nutrition
From the athletes who train to the chefs who fuel them — go inside the Sun Devil Athletics Training Table.
At the Training Table: How D1 Athletes Fuel for Performance
What does fueling for Division I athletics really look like? Step inside the Sun Devil Athletics Training Table and hear from ASU football wide receiver Derek Eusebio about the demands of his training schedule and the role nutrition plays in performance and recovery. Then meet the team behind the meals – from sports dietitians who help athletes understand how to fuel their bodies to Chef Raul Vera, who brings variety, flavor, and new foods to the plate.
Take a behind-the-scenes look at how athletes, dietitians, and chefs work together to fuel Sun Devil performance.
Behind the Menu: Meet the Chef at the Training Table
What does it take to feed Division I athletes? Go behind the scenes with Chef Raul Vera of the Sun Devil Athletics Training Table to see how meals are planned, prepared, and served with performance and athlete preferences in mind. Chef Raul shares how his cultural roots, family food traditions and connection to agriculture shaped his path as a chef, and how he brings those influences to the Training Table. See how he works alongside sports dietitians to create diverse, performance-focused menus that keep Sun Devil athletes fueled and coming back for more.
Watch for an inside look at the food, people, and planning behind fueling D1 athletes.
meal preparation
Featuring Arizona State University’s beloved mascot, Sparky the Sun Devil, this video library showcases simple, protein-forward recipes built around dairy staples—from cottage cheese flatbread to buffalo chicken dip and a pumpkin pie smoothie. Each short demo distills the preparation into a few accessible steps, positioning dairy as a practical, everyday tool for hitting protein goals rather than a niche sports-nutrition product.
Other Recipes of Interest
Simple, delicious recipes loaded with high-quality protein and other essential nutrients.
No Bake Cookies and Cream Protein Bars
Peanut Butter and Jelly Greek Yogurt Parfaits
Chickpea Tacos and Cilantro Lime Sauce
ATHLETE SPOTLIGHT
Fundamentals
What you eat before you sweat can make or break your workout. The right pre-workout fuel gives your body the energy it needs to power through, while the wrong choices can leave you sluggish or stuck on the sidelines with cramps. Below, you’ll find simple guidelines for timing your meals and snacks, the best foods to reach for before you lace up, and how much to hydrate along the way—so you can walk into every workout ready to perform at your best.
The Performance Advantage: Why Nutrition Matters
What separates athletes who simply train hard from those who are prepared to perform at their best? Training is only part of the equation. Hear how elite athletes approach nutrition as part of their performance strategy and why the choices made away from practice and competition can matter when it’s time to perform.
Listen in for a closer look at the connection between nutrition, training, recovery, and performance.
Focus on foods low in fat and fiber.
Eat a combination of foods high in carbs and moderate in protein.
Experiment to figure out what works best for you.
Length and intensity of workouts matter.
6 am workout? Fuel up the night before and eat something small in the morning.
Pre-Workout Nutrition
- Turkey and swiss sandwich, apple, chocolate milk
- PB&J with banana slices
- Low fat Greek yogurt with berries and a small salad with chicken
- Hydrate with 16-20 ounces of fluid
Post-Workout Nutrition
Recovery Nutrition Tips
Protein Consumption Guide
Hydration & Performance
Chocolate Milk for Recovery
Performance Nutrition Across Cultures
There’s no single way to build an athlete’s plate. Across cultures, different foods and flavors can provide the same key building blocks for performance: carbohydrates, protein, healthy fats, colorful fruits and vegetables, and dairy.
Explore the plates and see how familiar foods from around the world can fuel performance by scrolling through the videos below.
Optimal Performance Series for Endurance Athletes
Read our four-part series on optimizing your performance as an endurance athlete from guest blogger, Damon McCune, ABD, MS, RDN, LD
Optimal Performance Series for Endurance Athletes | Part 1
Part 1: Training Strategies Damon McCune, ABD, MS, RDN, LD, Founder of Allied...
Optimal Performance Series for Endurance Athletes | Part 2
Part 2: Resistance Training Damon McCune, ABD, MS, RDN, LD, Founder of Allied...
Optimal Performance Series for Endurance Athletes | Part 3
Part 3: Race Day Damon McCune, ABD, MS, RDN, LD, Founder of Allied Performance, LLC,...
Optimal Performance Series for Endurance Athletes | Part 4
Part 4: Recovery and Transition to Offseason Damon McCune, ABD, MS, RDN, LD, Founder of...
Nutrition Framework: How to Properly Fuel Growth and Performance
Most parents under-fuel their young athletes without realizing it, causing unexpected training plateaus. Hard-training athletes need proper nutrition to build strength, recover fast, and stay competitive. Discover your athlete’s exact protein needs, the power of post-practice nutrition, and simple recovery meals like dairy options kids actually eat that outperform sports drinks. Stop making common daily nutrition mistakes and give your athlete the competitive edge they need. Explore Dr. Christian Poulos’s guidance on youth athletic nutrition in the Doctor’s Orders section below.
Take a Deeper Dive
Listen in as Dr. Christian Poulos breaks down the nutrition guidance highlighted above and explains what growing athletes need to support training, recovery, and performance.