Sports Management: Built for the Athlete

Nutrition

Support your training and recovery with balanced meals that provide adequate protein, complex carbohydrates, healthy fats, fruits, vegetables, and fluids.

• Protein: Include a quality protein source with each meal. Examples include chicken, turkey, fish, eggs, Greek yogurt, beans, lentils, tofu, and plant-based protein.

• Carbohydrates: Choose nutrient-dense carbohydrates such as oats, brown rice, quinoa, potatoes, sweet potatoes, fruit, and whole grains. Carbohydrates are particularly important around workouts to support training and replenish energy stores.

• Healthy fats: Incorporate foods such as avocado, nuts, seeds, olive oil, and fatty fish to support overall nutrition.

• Pre-workout: Approximately 1–3 hours before exercise, choose a meal or snack containing carbohydrates and some protein, such as oatmeal with fruit and protein, a banana with nut butter, or Greek yogurt with berries.

• Post-workout: Within the hours following training, prioritize protein, carbohydrates, and fluids. Examples include a protein shake with fruit, grilled chicken with rice and vegetables, or a plant-protein smoothie with berries and oats.

• Hydration: Drink water consistently throughout the day. Electrolytes may be useful during prolonged exercise, intense sweating, hot-weather workouts, or when additional electrolyte replacement is needed.

Weekly Exercise Recommendations

A balanced program should include resistance training, cardiovascular activity, mobility, and recovery.

3 Days — Strength Training
Focus on major movement patterns such as squats, lunges, rows, chest presses or push-ups, shoulder presses, hip hinges/deadlifts, and core exercises. Start with approximately 2–3 sets of 8–12 repetitions using a resistance that allows good form.

2–3 Days — Cardiovascular Exercise
Complete approximately 20–40 minutes of brisk walking, jogging, cycling, swimming, elliptical training, or another preferred cardiovascular activity. Intensity can be adjusted based on fitness level.

2–3 Days — Mobility & Flexibility
Spend 10–20 minutes stretching and working on mobility. Yoga, dynamic stretching, foam rolling, and dedicated mobility sessions can complement resistance and cardiovascular training.

1–2 Days — Recovery
Allow adequate recovery between challenging workouts. Recovery days can include complete rest or light activities such as walking and gentle stretching.

Additional Recovery Goals

Aim for consistent sleep, adequate daily calories, regular meals, hydration, and gradual progression in exercise intensity. Avoid dramatically increasing training volume or intensity from one week to the next.

These recommendations are intended as general wellness and fitness guidance. Individual nutrition and exercise needs may differ based on medical conditions, medications, age, fitness level, body composition goals, and training demands. Individuals with medical conditions, injuries, pregnancy, or significant dietary restrictions should obtain individualized guidance before beginning a new nutrition, supplement, or exercise program.