Powering the Student Athlete

A women track runner is photographed in a running position in the air with the Notre Dame branded track and stadium stairs in the background.

Are you an athlete? Below are suggestions for eating to enhance performance. Please reach out to the athletics dieticians for specific information.

Pre-Workout Meals

*3 - 4 hours before exercise

Goal: Provide sustained energy with balanced carbs, protein, and moderate fat/fiber.

  • Omelette with Veggies, Cheese and side of Whole Grain Toast and Fresh Fruit
  • Greek Yogurt with Granola, Fresh Fruit, Honey, Peanut Butter
  • Oatmeal topped with Banana, Raisins, Nut or Nut Butter and a side of Scrambled Eggs
  • Grilled Chicken, Steamed Veggies, and Brown Rice
  • Stir-Fry with Chicken, Tofu or Beef with Rice and Veggies
  • Burrito Bowl with Chicken or Beef, Rice, Beans, Veggies, and Salsa

60 - 90 minutes Before Exercise

Goal: Focus on easily digestible carbs with some protein.

  • Peanut Butter and Jelly Sandwich
  • English Muffin or Bagel with Peanut Butter, Cream Cheese, or Jam
  • Cereal with Milk
  • Toast with Banana and Peanut Butter

30 minutes Before Exercise

Goal: Quick carbs to top off energy stores.

Why? Avoid heavy, high-fiber, or high-fat foods close to training. They can slow digestion and cause discomfort. Carbohydrates are your body’s preferred energy source during exercise.

  • Pretzels
  • Cheez-Its
  • Applesauce
  • Fruit Snacks
  • Banana
  • Dried Fruit (raisins)

Post-Workout Meals (within 30-60 minutes after exercise)

Goal: Replenish glycogen and repair muscle with carbs and protein.

Why? Combining protein and carbs helps muscle recovery and glycogen replenishment. Including a colorful veggie or fruit provides antioxidants to reduce inflammation.

  • Omelette with Veggies, Cheese and side of Whole Grain Toast and Fresh Fruit
  • Scrambled Eggs, Hash Browns or Breakfast Potatoes, and Fruit
  • Chicken, Veggies, and Rice
  • Wrap or Deli Sandwich with Turkey or Chicken and a Side of Fruit
  • Pasta with Meat Sauce and Veggies
  • Chicken, Veggies, and Sweet Potato

Recovery Snacks

Goal: Light, balanced snacks to maintain energy and support recovery throughout the day.

Why? Protein supports muscle repair, while carbs restore glycogen and prevent fatigue. Including healthy fats promotes satiety and nutrient absorption.

  • Apple and Peanut Butter
  • Yogurt with Berries
  • Cottage Cheese and Fruit
  • Hummus and Veggies
  • Hard-Boiled Egg and Fruit
  • Trail Mix