Eating For Fitness Performance: Nutrition Insights From A University Sports Dietitian

Collegiate athletes have distinct nutrition needs specific to their sport, physical makeup, and whether they are in-season. So, how do they navigate all of that? Enter: sports dietitians.

In addition to addressing the performance nutrition needs of the athletes during their university career, sports nutritionist Maria Williams, M.S., R.D., L.D., takes a long-term approach, too—equipping athletes with nutrition insights for long after college.

Williams is a sports nutritionist at the University of Georgia (UGA) in Athens, Georgia, where she delivers personalized nutrition to support athletes' training, performance, and long-term health. She has over a decade of experience with the UGA Athletic Association creating individualized and team menus and meal plans, as well as providing one-on-one and team nutrition education for hundreds of UGA student-athletes across a variety of sports. 

Williams currently works with the women's volleyball, equestrian, track and field, baseball, and men's tennis programs. Her master's thesis research1 explored the influence of key hormones, including insulinlike growth factor-1 (IGF-1), on pediatric bone accrual and health. Along with her R.D. credential, Williams has also earned the distinction of CSSD (certification as a specialist in sports dietetics).

There is no one-size-fits-all approach when it comes to healthy eating. Each person has unique needs and individual preferences. Selecting foods that bring us joy and also meet our needs will lead to sustainable healthy eating. Successful, long-term nutrition strategies are enjoyable and fit into our everyday life.

I do not follow a specific diet. My focus is on variety and satiety. I eat balanced meals and snacks and pay attention to my hunger and fullness cues. 

I tailor athletes' dietary patterns to their performance—encouraging carbohydrates for muscle energy and protein for muscle recovery. I also recommend colorful foods and healthy fats to decrease inflammation and help with exercise-induced muscle damage.

My favorite go-to meal right now is white chicken chili. When I get home in the evening, I can make the entire dish in 30 minutes, and leftovers taste just as good as the original dish.