Basic information and protein packed meal examples to build muscle.
Sports dietitians tend to practice a “food first” approach when it comes to athlete nutrition.
Nutrition Plan A
This nutrition plan is geared toward weight loss, while still continuing to build muscle. For best results, pair this with our Workout Plan A.
Nutrition Plan B
This meal plan is suited for weight gain or bulking, but still continuing to build muscle. For best results, pair this with our Workout Plan B.
Nutrition Plan C
This meal plan is excellent for early strength development for young and growing athletes. For best results, pair this with our Workout Plan C.
Nutrition Plan D
This meal plan is suited for weight gain for mature athletes, while still building muscle. For best results, pair this with our Workout Plan D.
Sample Grocery List
The following is a sample grocery list of items that can be bought at any local grocery store.
Vitamins and Supplements
Student-athletes are often confused about how vitamins and minerals work, thinking they provide energy.
** Please respect our nutrition documentation and guidance as just that, guidance towards a better structured performance / nutrition / wellness balance. For specific inquires or concerns please schedule an appointment with a certified sports nutritionist. **
Our Nutrition Team
Lily Darbishire, MS, RDN, PhD
Registered Dietitian Nutritionist
Lily has a passion for helping athletes reach their nutrition goals and understands the importance of fueling up to maximize athletic performance. She offers sessions for clients who wish to receive individualized nutrition consultations and meal plans. Parents are welcome to attend meetings to help the athlete set feasible and realistic nutrition goals.