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.
FUELING UP
YOUR ATHLETE
MEAL
PREPARATION
SPARKY’S
SPECIALTIES
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 Athletics 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.
Examples
meal preparation
Crushing Your Cravings
PAC-12 outside hitter Brooke Nuneviller shares one of her favorite recipes that helps her stay fueled before, during, and after intense volleyball training and games. For a healthy option that satisfies sweet cravings, blueberry yogurt bark is Brooke’s go-to. If it fuels a volleyball star, it’ll fuel you
Let's Taco 'Bout Chickpeas
Managing a busy schedule is tough for many athletes. To stay healthy, fueled, and satisfied, Brooke stays on top of her game with weekly meal prepping — here she demonstrates a delicious vegetarian option with chickpea tacos and cilantro-lime crema.
sparky’s specialties
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 & Jelly Greek Yogurt Parfaits
Easy Protein Banana Pudding
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.
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
Continual Hydration Steps
Chocolate Milk Recovery
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...