Sports dietitians work directly with athletes to maximize their performance through strategic nutrition planning. They start by looking at each athlete's training schedule, competition dates, body composition goals, and what they're currently eating to create personalized fueling plans that actually work for their specific needs.
The core of their work involves precise nutrition timing and calculations. They figure out when athletes should eat carbohydrates around training and competition to keep glycogen stores full and speed up recovery. Protein needs vary based on the sport and training volume - usually between 1.2 to 2.0 grams per kilogram of body weight depending on what the athlete wants to achieve. They also calculate the right calorie intake to fuel training while helping athletes reach their body composition goals, plus make sure they're getting enough fluids and electrolytes.
Periodized nutrition is a big part of what sports dietitians do. They adjust meal plans based on where athletes are in their training cycle - off-season, pre-season, competition season, or recovery periods. Each phase needs different calories and macronutrient ratios. During off-season, an athlete might eat more to build muscle, while during competition they focus on maintaining performance without unnecessary weight gain.
Pre-workout, during-workout, and post-workout nutrition strategies are essential. Sports RD/RDN professionals teach athletes what to eat the night before a game, how to fuel before training, when to consume carbs during endurance events lasting over 90 minutes, and exactly what to eat after workouts for optimal recovery. The timing and composition matter just as much as the food itself.
Supplement evaluation takes up a significant portion of their time. Sports dietitians review what athletes are taking or thinking about taking, check if there's real evidence these products work, and make sure nothing contains banned substances - especially important for college and professional athletes who get drug tested. They might recommend vitamin D for deficiency or iron for anemia while steering athletes away from expensive products that don't actually help.
Working with athletes who need to make weight for wrestling, rowing, boxing, or horse racing requires careful planning. Same goes for gymnasts, figure skaters, and dancers who need specific body compositions. The challenge is meeting these requirements while ensuring athletes get proper nutrition and don't develop eating disorders.
Travel and competition nutrition creates unique challenges. Sports dietitians plan for eating at tournaments, managing time zone changes, staying safe with food in different countries, and dealing with limited food options at competition venues. They also handle special situations like vegetarian or vegan athletes who need enough protein, athletes with food allergies or digestive issues that affect fueling, and older masters athletes who have different nutrition needs as they age.