Sports fans are gearing up for the biggest college basketball tournament in the country: March Madness. As fans finalize their brackets and prepare game day snacks, so are the athletes fuel for A long and fast race. Registered Sports Nutritionist Allison McKay and sports dietitian for athletics at George Mason University Quentin PetersonWho is Graduate programs in nutrition and dieteticsexplain what keeps college basketball players energized through the final buzzer.
For fans to watch March Madness on the party menu, Patterson and McKay recommend a balanced mix of carbohydrates, proteins, healthy fats, and plant-based foods. Nuts, fruits, vegetables, and chips and dips are great foods to help you cheer your favorite team through the finals.
But how can student athletes fuel their Sweet 16 dreams? Learn more from Patterson and McKay about how nutrition affects college athletes:
How does nutrition support the demanding schedule of student-athletes?
Peterson: Between classes, travel, training, and competition, student-athletes have busy schedules ,Turpura in one day Enjoying nutritious snacks sourced from whole foods helps our athletes get the energy they need to get through their busy day. Nuts, fruit, yogurt, and granola are just a few examples of whole foods that are delicious, nutritious, and easy to carry.
What role do nutrition and rest play in long tournaments like March Madness?
Mecca: Athletes experience mental and physical stress during long-term competitions and tournaments, so sleep, rest, and proper nutrition are important elements. Not having enough energy during these times can increase depression, anxiety, and depression which can increase the risk of injury. Recovery and nutrition can support flexibility and help athletes perform at their best in repeated efforts, such as March Madness.
What do college basketball players eat on game day to maximize energy and focus?
Peterson: A game day meal has three main components: high-quality proteins, complex carbohydrates, and nutrient-dense fruits and vegetables. Players start their game day with a balanced breakfast and a pre-game dinner a few hours before game time. It is important to avoid fatty or other fatty foods for several hours before tip-off. These foods take some time to digest and can slow our players down on the court.
How can athletes reduce the stress of high-stakes tournaments and games?
Mecca: Ensuring adequate fuel, especially carbohydrates, can help reduce stress during heavy training or competition. Micronutrients such as magnesium, iron (if deficient), zinc, vitamin D, vitamin C, and B vitamins can support the muscles and nervous system. Omega-3 fatty acids, which can be found in foods like salmon and chia seeds, reduce inflammation and support joint health. Student athletes may needTwo or three times more protein than the average person. Most people need 0.36 – 0.45 grams of protein per pound of body weight. However, collegiate athletes typically need almost double that – between 0.54 – 0.91 grams of protein per pound of body weight.
How to feed requirements to change When teams play a lot of games in a short amount of time, like the March Madness tournament?
Peterson: Nutrition timing is important to ensure athletes are ready to move on to the next phase. Athletes’ bodies respond well to the absorption of carbohydrates and proteins in the hours after a game to transport these nutrients to their proper locations. Food appears after the game same as Before the game the food that They are full of high quality proteins and complex carbohydrates. Healthy fats are a great addition to top off energy stores here.
What foods help athletes focus during high-stress games?
Mecca: Mental dependence in athletes begins with stable blood sugar levels. Carbohydrates are important for concentration and quick decision-making, as the brain relies heavily on glucose for fuel. Before a high-pressure game, eating easily digestible carbohydrates, such as rice, rice, pasta, toast, bagels, yogurt, or even a smoothie can help ensure a steady source of energy for competition. During a long event, the athlete may need additional carbohydrates from sports drinks or gels to maintain energy levels and prevent fatigue.
How important is hydration during March Madness?
Mecca: Ensuring proper hydration is very important. Even mild dehydration can negatively affect concentration and performance. Starting the game fully hydrated is essential, and replenishing fluids and electrolytes lost through sweat can make all the difference.
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Media Inquiries: For reporters who would like to speak with Alison McKay or Quentin Patterson about college athlete nutrition or sports dietetics, please email media contact Michelle Thompson mthomp7@gmu.edu.
Allison McKay, MS, RDN, CSSD, a A registered dietitian for over 25 years with experience in nutrition education and medical nutrition therapy in hospitals, long-term care facilities and has been a research dietitian in several long-term research studies. Prior to working at George Mason, she worked at the University of Hawaii Cancer Research Center and was a consulting nutritionist with Dietitian Consulting Services LLC in Seattle, Washington. She holds an MS in Exercise, Fitness and Health Promotion from George Mason University and a Board certified Sports nutritionist.
Quentin Peterson George Mason is an athletic sports dietitian. Paterson’s experience in sports nutrition includes serving as a a Seasonal sports nutritionist for the Durham Bulls, the Tampa Bay Rays Triple-A affiliate during the 2024 season, as well as helping NCAA athletes prepare for the NFL combine with the EXOS Sports Performance Center in Plano, Tx. Prior to joining George Mason, Patterson was a registered dietitian at VIDA Fitness, where he provided nutritional counseling and support to clients as part of the organization’s health and wellness initiatives. Patterson joined George Mason Athletics in February 2026 and will serve As a guide for dietetic students completing supervised practicum hours Graduate programs in nutrition and dietetics.
Patterson previously served as a renal dietitian with DaVita, focusing on patient-centered care in a dialysis clinic environment. She also worked as a clinical nutritionist with the North Carolina Department of Health and Human Services, supporting the care of psychiatric patients. Earlier in his career, Patterson served as a research assistant at UT Southwestern Medical Center, contributing to biomedical and clinical research efforts in developmental nephrology.
About George Mason University
George Mason University is Virginia’s largest public research university. Located near Washington, DC, Mason attracts more than 40,000 students from 130 countries and all 50 states. Mason has grown rapidly over the past half century and is recognized for its commitment to innovation and entrepreneurship, remarkable diversity, and accessibility. In 2023, the university launched Mason Now: The Power of Possible, a comprehensive $1 billion campaign to support student success, research, innovation, community, and stewardship. Learn more at gmu.edu.
About the College of Public Health at George Mason University
The College of Public Health at George Mason University is the premier public health college in Virginia and a national leader in inclusive, interdisciplinary, public health research, education, and practice. The college consists of public health disciplines, health administration and policy, informatics, nursing, nutrition, and social work. The college offers a distinct range of degrees for research and support training Professionals dedicated to ensuring health and wellness for all. The College’s transdisciplinary research seeks to understand the many factors that influence people’s health and well-being across the lifespan.
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