Fueling Performance: A Day in My Life as a College Athlete Off-Season
- Mia Thompson
- Apr 25
- 3 min read
Hey ballerz! Welcome back!
As a college athlete, success isn’t just about the hours you put in or how naturally talented you are, it's what you fuel your body with plays a huge role in your performance and overall health. Nutrition is a key part of staying strong and energized, not only during the season but in the off-season too.
Today, I’m taking you through a typical “What I Eat in a Day” as a full-time student-athlete during the off/spring season!
My day starts early; I’m up by 7 a.m. for morning lift sessions. Before hitting the weight room, my go-to pre-workout fuel is an apple. It’s light, easy to digest, and gives me just the right amount of energy without feeling too full. Since our workout doesn’t start until 7:45, it gives my body time to start processing it. It's super important to have something in your system before working out, you can’t burn energy if you haven’t put any in!
After weights, I head straight to my 9 a.m. class—no time to waste! My go-to breakfast lately has been overnight oats, which I prep the night before and grab on my way out the door!
This batch is my vanilla blueberry version: oats, vanilla protein powder, almond milk, unflavored collagen, chia seeds, and a handful of fresh blueberries on top. It’s quick, filling, and packed with nutrients. I also tried the Chobani mixed berry yogurt drink today—it was super tasty and paired perfectly with breakfast. And of course, I never leave without my water bottle! Staying hydrated is essential, especially after a morning lift.
Eating something with a good amount of protein post-workout is so important. It helps with recovery, keeps me full through class, and keeps my energy up.
Once I finish classes for the morning (9 a.m. to noon), I head home for lunch. Lately, I’ve been obsessed with my avocado and egg bagel combo! And of course, some good ol’ strawberries for some sweetness! It’s simple but so satisfying, scrambled eggs and mashed avocado on a toasted everything bagel. It’s a light, nourishing lunch that gives me lasting energy and a good mix of healthy fats, protein, and fiber.
Fast forward to around 3 p.m., it’s time to start getting ready for practice! I usually have a light snack, like yogurt and a granola bar. I try not to eat anything too heavy since I’m still feeling satisfied from lunch. That said, I always come prepared with snacks to keep on the sidelines next to my water bottle. My go-tos are pretzels, granola bars, or a good trail mix. You burn a lot of calories during practice, so it’s crucial to stay fueled and hydrated throughout.
In the off-season, our practices are generally lighter, more technical and slower-paced. But every team and program is different in the spring, so it’s important to understand your own limits and take care of your body accordingly.
After practice wraps up around 6 p.m., I’m ready for dinner. Lately, I’ve been loving a quick and tasty meal: pan-seared salmon. It only takes about 10 minutes to make, and I usually serve it with steamed veggies and mashed potatoes. It’s not just delicious, it’s also packed with vitamins, minerals, and high-quality protein. What you eat after a workout matters, your body’s been working hard and needs the right nutrients to recover and refuel.
Let’s be real—we all have our favorite sweet, guilty pleasure, and lately I’ve been in a full-on cheesecake baking phase! I seriously can’t help myself. You guys know that’s already hitting my plate not long after dinner!
Yes, it’s super important to nourish your body with the right foods, especially as an athlete, but it’s just as important not to be too restrictive. Food is meant to be enjoyed! Eat when you're hungry, fuel your body well, and don’t forget to treat yourself now and then. Listening to your body and finding balance is key to staying healthy and happy!
THE GRIND NEVER STOPS! Catch you guys’ next time Ballerz!
-Mia Thompson
Disclosure: This post is meant to simply share a glimpse into what I eat in a typical day as a student-athlete. Please keep in mind that everyone’s body is different and has unique nutritional needs, preferences, and portion sizes. What works for me may not work for someone else. This is not a guide or recommendation, just a personal snapshot. Avoid comparing and always listen to your own body and what it needs.
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