The Basics.

Make food work for you!

If you follow these simple guidelines, you will improve your athletic performance.


At the right times
Maximize your energy stores and your performance by taking in carbohydrate and protein foods every 3-4 hours during the day (see TIMING for more information).

The right foods
Carbohydrates are your major source of fuel. They fuel your muscles for performance. Athletes need high quality carbohydrates throughout the day to maintain energy stores. Without plenty of carbohydrate, you will feel fatigued and will not be able to perform at your best on the field or in the class room.

High quality (HQ) protein
Consume hq protein throughout the day like chicken, fish, turkey, egg, tofu, beans, low-fat dairy, and lean beef
(top round, sirloin, filet).


Plenty of fluids
Dehydration causes fatigue, cramping, and a decrease in performance. Drink water, milk, juice and sport drinks at regular intervals throughout the day.


Fat intakes
Fat is a necessary part of a healthy diet. However, fat takes a long time to be converted to energy and broken down.  Moderating your fat intake (especially around training and competing times) will help you perform better.

WEIGHT CHANGES in the off season

Eating too few calories can decrease your metabolism, decrease your strength, and be detrimental to your performance. If you need to lose body fat, consult your sports nutritionist for an eating plan that suit your needs.


Media presents a picture that the “average American” needs to cut back on food / carbs / fat. You are not “average”. As an athlete your needs are unique and exceed the needs of other non-athletes. Don’t follow the masses, take care of your needs as a student athlete, commit to fueling your body!


As a Xtreme student athlete you have a lot of support around performance; coaches, athletic trainers, strength and conditioning coach, sport nutritionist, among many others. Performing to become a Division I or competitive athlete requires dedication, inspiration and a lot of hard work. InstinXtreme “team” is here to help you!!