Food has always been my love language. Yes, eating is the way we provide our body with the energy and nutrients it needs to function, but it goes beyond that. I love the social connection, memories, energy and joy food provides!
Growing up, I participated in a lot of sports. While running cross country and track in college, I began to see the link between nutrition and performance. As I started to focus on eating wholesome, nutritious foods, I saw a noticeable difference in my energy levels and recovery. This is what sparked my passion for sports nutrition.
Nutrition should be simple. My philosophy is simple too: go into each meal with the intention to nourish your body with satisfying and nutritious foods for health and performance, while still enjoying foods that are meant simply for enjoyment. Therefore, I don’t track macros. On average, each meal has ¼ protein, ¼ grain/starchy carbohydrates, ½ fruits and vegetables with a moderation of healthy fats. I’ve found this is what keeps me energized and feeling my best!
Here’s how I apply this strategy to my own life while working a demanding job as a sports nutritionist for a college football team.
Madison Troyer, MPH, RD
Sports Nutritionist at Texas Christian University
What I Eat In A Day
- 8:00 am | Breakfast | 25% protein, 50% carbs, 25% fat | Avocado Toast with Spinach, Eggs & Tomatoes + Fruit Vegetables + Side of Berries
Since mornings are the busiest time of day for my job, I keep breakfast simple and smart. I focus on protein, carbs and color to keep me feeling satisfied, energized and fuller, longer. By starting with a good breakfast, I equip my body with the nutrients it needs to focus on my work and take on the day!
- 12 pm | Snack | 30% Protein, 40% carbohydrate, 30% fat | Greek Yogurt, Granola & Peanut Butter
With my work schedule, I’m not usually able to sit down and eat lunch until late. I like to eat every 3-4 hours to keep my energy levels stable so instead of waiting 6 hours to eat my next meal I like to have snack in between breakfast and lunch. I like to focus my snacks around protein and carbohydrates to stabilize my blood sugar and prevent the afternoon slump.
- 2:30 pm | Lunch | 25% protein, 50% carbohydrates, 25% fat | Chicken Teriyaki Bowl
Lunch is a lot like breakfast–a quarter of my plate is protein, a quarter is a carbohydrate like rice, and the rest of my plate is filled with vegetables. I’ll add a moderation of fat for flavor, like dressing or seeds. Having different colors on my plate makes it easy to know I’m getting a variety of nutrients my body needs!
- 6:30 pm | Dinner | 25% protein, 50% carb, 25% fat | Grass-Fed Beef Burger, Sweet Potatoes, & Side Salad + Fruit
I generally build my dinner plate around the protein I plan to make that night. I pair my protein of choice with a starchy carbohydrate source that’s high in fiber to prevent a blood sugar spike. I like this meal to be higher in carbohydrates to support better sleep. The rest of my plate will be filled with vegetables. After dinner I always need something sweet like fresh fruit or dark chocolate!
Want to design your own day? Check out the menu for ready-made meals, signature sides, premium proteins and desserts.
Get in touch with Madison:
- Instagram @madisontroyer