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Optimize your sports nutrition

As an athlete, you have specific nutrition requirements. It can be difficult to manage all the different factors:

Knowing what to eat and when
Recovering well to keep up with training demands
Ensuring you’re eating the right mix of macronutrients

Chronic under-fueling can lead to diminished athletic performance and even injuries.

Optimize your sports nutrition

As an athlete, you have specific nutrition requirements. It can be difficult to manage all the different factors:

Knowing what to eat and when
Recovering well to keep up with training demands
Ensuring you’re eating the right mix of macronutrients

Chronic under-fueling can lead to diminished athletic performance and even injuries.

Everyone's journey is different, so your dietitian works with you 1 on 1 to provide a hyper-personalized plan

Fay’s dietitians are ready to support your every need, from weight loss to diabetes management or eating disorder treatment. Your nutrition expert is just a few clicks away.

Meeting you where you’re at

Have you tried (seemingly) every diet out there with limited success? Trying to beat prediabetes holistically? Worn out from life and know your diet could be better but don’t know where to start? Your dietitian will assess all this and more to craft a completely personalized approach for your treatment based on your goals, lifestyle, health history, motivators, and more. Fay dietitians use clinically proven methods to drive results, including goal setting, intuitive eating, nutrition education, lifestyle counseling, lab testing, and meal planning.

Learn to nourish yourself from the inside out

The world of nutrition is overwhelming. There’s so much information out there – but how can you know what’s right for you? The reality is: nutrition is complex and requires an expert’s guidance. Registered dietitians are the only nutrition professionals qualified to offer medical nutrition therapy (MNT). That means RDNs have a deep understanding of the chemical properties of food and how that interacts with one’s body on a cellular level to impact overall health. Instead of stressing out over the latest food trend, put your care in the hands of a dietitian and find ease in knowing you’re getting personalized, research-backed nutrition advice.

Taking the non-diet approach

Ready to break free from the harsh voice in your head criticizing your every food choice? Whether weight loss is part of your goals or not, your dietitian can help calm the noise with a research-backed approach that addresses both the practical challenges of daily meals and the psychological factors of disordered eating. You can learn ways to manage your health and weight that go beyond the confines of a traditional “diet” by prioritizing balance and finding the right nutrition approach for you personally.

Your personal accountability partner

Accountability is a crucial factor in making any lifestyle change. Having a set weekly meeting with your dietitian – and knowing you have an expert on your side – can make a world of difference when it comes to sticking to your nutrition goals. You’ll have regular check-ins where you go over your progress and any challenges you’re facing, and together, you and your dietitian will make adjustments to account for your evolving needs. RDNs know as well as anyone that a successful plan is one that fits into your life, not works against it.

Practical meal planning guidance

You have to make a lot of decisions every day, including what to eat. Meal planning removes the headache of that decision, and when it’s done in partnership with your dietitian, it’s that much easier to meet your goals without exhausting yourself in the process. All the hard work of figuring out how much to eat and when is already done for you – you just need to stick to the plan. Your RDN can provide meal ideas and recipes too, which can help boost adherence and make following your plan simpler and more enjoyable.

Working with intuitive eating principles

No matter why you’re getting a dietitian’s expertise, intuitive eating principles can help almost anyone cultivate a healthier relationship with food. Using behavioral psychology, intuitive eating emphasizes getting in touch with your body to better understand hunger and fullness cues, identify emotional eating, and remove any shame or guilt that might come up. With this psychological approach, your dietitian can help you calm the “food noise” in your mind to cultivate a sense of empowerment and joy in eating once again.

Making a sustainable lifestyle change

Meeting your nutrition goals is about more than just the food you eat. Your daily routine – activity level, sleep schedule, stress levels, work life, and environment – has a huge impact on your overall health. Your dietitian will create your personalized plan based on these factors and more. Taking this approach makes your plan more realistic, which makes achieving your goals easier. It also allows your RD to identify any potential challenges and craft a plan to overcome them.

Holistic health management

Food can play an important role in managing chronic health conditions, but you need an expert to guide you. Fay has dietitians specializing in diabetes, IBS, PCOS, thyroid health, obesity, and more. These providers can collaborate directly with your broader care team to ensure your nutrition plan is aligned with your ongoing treatments. Your RDN can do more than just make a meal plan based on your goals and condition – they can also educate you on the key factors of eating for that condition, empowering you to continue the care for yourself.

Much more – pursuing health in all facets of life

Health is foundational to wellbeing. Fay dietitians are qualified to support weight loss, hormonal imbalances, chronic disease, and much more. Collaborating with an RDN greatly increases your chances of success in meeting your goals. Whatever your nutrition goals are, you can find a board-certified registered dietitian nutritionist specializing in that area with Fay.

85%

see improved lab results

95%

avoid partial or full hospitalization

94%

make lifestyle changes that help avoid complications

79%

of people safely reduce or avoid use of medication

83%

experienced increased body confidence

96%

feel empowered to make lifestyle decisions that involve food that bring them joy

93%

adopted intuitive eating techniques

90%

experience improved mental health

Physical Health

Food is intrinsically linked to our health and wellbeing. People who worked with a dietitian through Fay made lifestyle changes that had immense benefit to their physical health.

85%

see improved lab results

95%

avoid partial or full hospitalization

94%

make lifestyle changes that help avoid complications

79%

of people safely reduce or avoid use of medication

Mental Health

Making lifestyle changes surrounding food and nutrition had benefits that went beyond the physical. Food and our relationship with it, has far reaching implications on our emotional and mental health.

83%

experienced increased body confidence

96%

feel empowered to make lifestyle decisions that involve food that bring them joy

93%

adopted intuitive eating techniques

90%

experience improved mental health

Hear what they're saying

"I've struggled with PCOS for a while. Fay made it so affordable and easy to meet with a PCOS dietitian who has availability on nights and weekends. That almost never happens."

Amanda B.

"I meet with my nutritionist every other week and insurance covers all of it! I didn't even know I had this as a benefit. I wish I knew about this sooner."

Aaron E.

"When I became pre-diabetic, I knew I had to make some lifestyle changes. My nutritionist taught me a lot, and I've been managing my blood sugar with what I put on my plate"

Joseph D.

"I lost 15 pounds after 3 sessions with my nutritionist. She helped me build a better relationship with food. I feel more confident in the kitchen and ordering out."

Molly W.

"Fay was recommended to us by our psychiatrist and we were able to connect with an eating disorder specialist, which has been critical for my daughter's recovery."

Zoe T.

"I was able to find the perfect nutritionist to help me manage my diabetes and IBS. I was shocked to learn that it only cost me $5 after insurance!"

Matt R.

"I LOVE my dietitian. She designed a customized plan for me and kept me accountable. My sessions were FREE because insurance paid for it."

Kelly O.

What to look for in a sports nutritionist

Excellent qualifications

The title of “nutritionist” can be very loosely defined based on where you’re located. A registered dietitian nutritionist, however, is a protected title, which means only those who meet the stringent requirements can use it. RDNs are the most qualified nutrition providers out there.

Expertise in athletics

Sports nutrition is about a lot more than just what food you eat. It involves meal timing, proper recovery nutrition, balanced macronutrients, and a lot more. For women, the female athlete triad (disordered eating, menstrual irregularities, and bone density loss) is a particular concern. You’ll want to work with a dietitian who specializes in sports nutrition to ensure you’re getting the best care possible.

Thoughtful approach

Adding someone to your training team requires a lot of trust. Look for someone experienced who also has a good rapport, and aligns with your personality and athletic mindset. With Fay, you can read through all the providers’ reviews before booking a consultation to learn more about their approach. And if it’s not a good fit, you can meet with another provider, no problem.

Accepts insurance

Being an athlete with a support team can get expensive. Luckily, there are health insurance benefits you can take advantage of to get your care covered. Fay makes this easy – all providers accept health insurance and you can check which ones are compatible with your plan before booking. Plus, they bill directly on your behalf, so you don’t need to worry.

Find your new sports nutritionist with Fay

Custom approach

Each athlete has their own personal needs and goals. Your Fay sports nutritionist will create a custom plan specific to your sport and individual factors. This will be based on a thorough intake that goes over your health history, athletic accomplishments and goals, and much more. This plan will be in lockstep with your overall training program for maximum impact.

Experience in sports nutrition

Crafting a nutrition plan for an athlete is different than a plan for someone who wants to lose weight. Working with an experienced sports nutritionist means you are getting someone with a solid background in athletics and a well-rounded understanding of athletic nutrition needs. You can filter for sports nutritionists in the Fay database to find a dietitian with this expertise.

Flexible meeting arrangements

Finding a good sports nutritionist is one thing, but finding time to meet with them is another. Having the flexibility to meet virtually is a crucial differentiator that can make sports nutrition counseling much more accessible. All Fay dietitians offer virtual services – but you can also meet in-person if that’s your preference.

Broader nutrition guidance

If you’re also dealing with food intolerances or allergies, injuries, or eating disorder recovery alongside your athletic pursuits, your Fay dietitian can support you in all of it. While your RDN might specialize in sports nutrition, they will have education in all facets of nutrition and can support you however you need.

Top nutrition concerns for athletes

Sports performance & injury prevention

As an athlete, food is one of many important components of your training, performance, and recovery. What should you eat? When? How much? Do you need to eat during a workout? How much protein do you need? All of these questions are likely swirling around in your mind amidst all your other training concerns, like your next workout, upcoming competition, and ongoing recovery. With a registered dietitian, you can be sure you’re hitting the mark on all of the above and fueling for performance.

Meal timing

When you eat is just as important as what you eat. A poorly timed meal can have a drastic effect on a competition or workout, leading to digestive distress or inadequate energy. Everyone digests food differently, so it’s crucial to find what works for you. Working with a registered dietitian, you can methodically test different approaches to find your personal optimal meal timing to ensure proper energy and prevent any digestive upset.

Body composition

Many sports require weight management, whether to make a certain weight class or maintain optimal dynamics. You also want to be sure you’re fueling for muscle growth. Whatever your goals are, your Fay dietitian can help you reach them with a personalized meal plan that is tailored to your specific needs. If you struggle with disordered eating, your RDN can also help manage that as you tackle this often-complicated facet of athletics.

Macro- & micronutrient intake

Every athlete wants to know: how much protein should I eat? Protein is a crucial element of sports nutrition, but so are the other macronutrients, fat and carbohydrates, as well as micronutrients (vitamins and minerals). Your dietitian will provide custom macros and nutrient guidelines based on your personal health history and athletic goals, all designed to prime you for top performance.

Frequently Asked Questions

All about sports nutrition

What is sports nutrition?

Sports nutrition covers the use and application of nutrition to support athletic performance. This includes food selection, meal timing, hydration, recovery, and supplements. Nutrition plays a critical role in fueling the energy and recovery necessary for top athletic performance. Working with a sports dietitian is one of the best ways to support your athletic ambitions to unlock your fullest potential while staying as healthy as possible.

Why is nutrition important for athletes?

A good diet makes the difference between feeling powerful and weak. Proper nutrition has a direct impact on athletic performance. Your caloric, carbohydrate, fluid, vitamin and mineral, and protein intake all influence how energized you feel during a workout or competition. Deficiencies can lead to diminished performance and further health issues. It’s vital to eat properly for your specific sport, which includes when and how much you eat, as well as how you recover from the activity with replenishment and sufficient sleep.

What should I eat before a workout?

What you eat to fuel a workout depends on a number of factors:

Type of workout
Duration of workout
Time of day
Personal preferences

Generally speaking, it is preferable to avoid working out on an empty stomach, even if it’s an early morning session. Your pre-workout meal should be carbohydrate-forward, containing more carbs than fat or protein, but there should still be a mix of macronutrients to ensure you don’t burn through the food too quickly. Carbohydrates are the body’s main source of energy. They are also typically digested the fastest, providing that quick hit of energy you need to a session.

Everyone digests food at different rates. You may find eating shortly before a workout is best for you while others prefer to eat at least two or three hours before a session. You should do what feels best.

What foods are best for recovery after a workout?

Your post-workout nutrition is just as important as your pre-workout meal. Why? Because your body needs nutrients to stimulate muscle growth and tissue repair.

Your workout recovery meal should include:

Carbohydrates to replenish glycogen stores
Protein to support muscle recovery
Fat in moderate amounts for satiety
Water to rehydrate

You may also need nutrition during a workout, depending on the duration of the session. If your workout is longer than an hour, some intra-workout snacks may help. These should be high in carbohydrates so your body can make quick work of the energy.

Why is hydration so important for athletes?

Your body uses more water than you likely realize. Your joints, muscles, lungs, and brain all rely on water to function properly. Physical activity drains your fluids, primarily through sweat. But even if you don’t feel like you sweat a lot, you still need to ensure you’re drinking enough. You also shouldn’t wait to feel thirsty – thirst is a sign you’re already too low on fluids.

Water and electrolytes have a direct impact on athletic performance, endurance, breathing, and mood. As such, it’s critical to ensure you have enough water on a daily basis. You can use electrolyte-enhanced fluids or just ensure you consume enough salt as an added booster.

Why do I need a dietitian as an athlete?

Consider all the factors you need to manage as an athlete: workouts, competition training, recovery, competition schedules, sleep, and, of course, food. Working with a dietitian takes the guesswork out of your sports nutrition. It ensures you’re getting the proper amount of food with the necessary macro- and micronutrient breakdown without you having to do all the hard work yourself. All you have to do is follow the schedule and guidelines. It’s a no-brainer way to support peak performance.

Fay's Guide to Sports Nutrition

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Find sports nutrition dietitians and nutritionists covered by your insurance

Trusted by over 100,000 clients

Lily Dickerhoff, RD

Amanda Nunan, RD

Joel Palau, RD

Sue James, RD

Sarah Zunker, RD

Rainey Gerald, RD

Gabriela Ferreira, RD

Natalie Johnson, RD

Erin Ryan, RD

Mohammad Shushari, RD

Kristen Kuminski, RD

Jennifer Stott, RD

Tammy Grayum, RD

Shiromi Geffrey, RD

Crescent Henry, RD

Melissa Tolan-Halleck, RD

Ashleigh Oliveira, RD

Farnaz Fahimirad, RD

Gabrielle Tafur, RD

Christina Kroog, RD

Nathanael Hand, RD

Lynsey Buraczynski, RD

Benjamin Puodziunas, RD

Julie Moses, RD

Nathan Ehrmentrout, RD

Bethany Spencer, RD

Afton Delvecchio, RD

Dashia Antunes, RD

Nikki Vaspra, RD

Nadia Ali, RD

Margaret Downs, RD

Joshua Pittman, RD

Kevin McCulloch, RD

Richard Kilchrist, RD

Madeline Gerdes, RD

Shelley Gibb, RD

Tanner Guillot, RD

Kelly White, RD

Georgianna Broadwell, RD

Louis Forsberg, RD

Gregory Slone, RD

Lacy Puttuck, RD

Gregory Alexander, RD

Dana Snelson, RD

Kimberly Evans, RD

Jessica Felden, RD

Katie Presler, RD

Hannah Saroka, RD

Kindann Fawcett, RD

Katherine Tallmadge, RD

Christi Bowling, RD

Andrew Innes, RD

Sports nutrition counseling covered by insurance

The best sports nutrition dietitians and nutritionists

Lily Dickerhoff, RD

Lily Dickerhoff, RD

Amanda Nunan, RD

Amanda Nunan, RD

Joel Palau, RD

Joel Palau, RD

Sue James, RD

Sue James, RD

Sarah Zunker, RD

Sarah Zunker, RD

Rainey Gerald, RD

Rainey Gerald, RD

Gabriela Ferreira, RD

Gabriela Ferreira, RD

Natalie Johnson, RD

Natalie Johnson, RD

Erin Ryan, RD

Erin Ryan, RD

Mohammad Shushari, RD

Mohammad Shushari, RD

Kristen Kuminski, RD

Kristen Kuminski, RD