Fueling for gold: How nutrition impacts strength, speed, and recovery in Olympic athletes

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 George Mason University’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.

George Mason University 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. 

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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 Mason, 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 George Mason University and is a Board Certified Sports Dietitian.  

About George Mason University      

George Mason University is Virginia’s largest public research university. Located near Washington, D.C., Mason enrolls more than 40,000 students from 130 countries and all 50 states. Mason 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 Mason Now: Power the Possible, a one-billion-dollar comprehensive campaign to support student success, research, innovation, community, and stewardship. Learn more at gmu.edu.     

About College of Public Health at George Mason University     

The College of Public Health at George Mason University 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.