Athlete's Dining Guide
At JMU Dining, we pride ourselves in serving meals that support students in their academic and athletic activities. Whether you're involved in D1 Athletics, club teams, or intramural sports, we have meals to help you reach your goals. No matter the sport or activity, we recognize that proper nutrition is essential for both performance and overall health.
Components of Your Plate
Protein
Protein plays a key role in building and repairing muscles, providing energy, helping maintain fluid balances and a healthy immune system. Consuming high-quality protein within hours within 2 hours after exercising, combined with carbohydrates, can help support muscle repair and growth.
Where To Find It
While most think of animal-based products like meat and dairy when they think of protein; nuts, seeds, and legumes like lentils, beans, and soy products are rich sources of protein that also provide vitamins, minerals, and fiber.
Protein Powders, Bars and Gels
These items can be convenient post-workout options, but whole foods are always preferrable when available. Whether looking for a pre- or post-workout meal, or just fueling your daily activities, there are several locations across campus that provide great options.
Carbohydrates
Carbohydrates are a vital component of nutrition for active individuals. These serve as the primary fuel source for both muscles and the brain. Including a carbohydrate-rich meal or snack before and after exercise can improve you athletic performance and recovery.
Where To Find It
Carbohydrate-rich snack options include overnights oats, toast, bagels, and cereal. Other sources of carbohydrates for daily meals include whole grains, fruits, dairy products, starchy vegetables, and even small amounts of added sugars.
Colors
Also known as fruits and vegetables- provide a variety of vitamins and minerals essential for daily body function, injury prevention, and recovery. Including a color at every meal can support overall health, wellness, and fitness goals.
Training Plate Guide
See our training plate guide below. Your need for dietary fats and hydration increases as your training increases.
Easy Training
Moderate Training
Hard Training
All-You-Care-To-Eat (D-Hall & E-Hall)
Fueling Your Workout
- Pre-workout snack (30-60 mins before workout): Focus on quick carbs.
- Fresh fruit
- Applesauce
- Post-workout snack (within 30-45 mins after workout): Focus on a balance of carbs & protein.
- Greek yogurt bowl & granola
- Deli sandwich
Fueling Before & After Your Workout
With Carbs, Color, & Protein from the following stations:
- Salad Bar (D-Hall/E-Hall): Build-your-own yogurt bowl or balanced salad
- True Balance (D-Hall/E-Hall): Made without the top 9 major allergens & gluten
- Fire Work (D-Hall): Build-your-own-stir fry
- Plant Forward (D-Hall): Plant-based protein options
- Homestyle (D-Hall)
- Tavolino (E-Hall): Build-your-own pasta bowl
- Spice Rack (E-Hall): Middle Eastern-inspired options.
- Iron Skillet (E-Hall)
Retail Locations
Balancing carbs, proteins, and colors on the go. All options listed are Duke Deals, unless otherwise specified.
Dukes Dining
Blue Ridge Innovations:
- Blue Ridge Bowl: Pick a protein, greens, grain, veggies & dressing
- Elements of Aloha: Pick a protein (chicken, tofu, salmon) & mixed vegetables & white sticky rice
- Medi: Pick a protein, grain, greens, toppings & dressing(s)
Heirloom Pizza: Get a half pizza & side salad option
Tacodillo: Build-your-own burrito bowl
Festival
Madison Press:
- Sandwich or wrap & fruit cup
- Salad- Use Punch Plus to get salad & protein on top
Ignite: Build-your-own pasta bowl with veggies & protein
Bistro 1908
Italian Kitchen:
- Build-your-own pasta bowl
- Build-your-own salad (with a garlic knot side)
Identifying Portion Sizes
3 oz of Protein
Palm of hand or deck of cards
1 Cup of Fruits or Veggies
1 fist or baseball
1/2 Cup of Whole Grains
Cupped handful or tennis ball
2 Tbsp of Healthy Fats
1 thumb or golf ball
1 oz of Cheese or Dairy
4 dice stacked
1 Tsp of Healthy Fats
1 thumb nail
Words to Look For
More Often: grilled, steamed, baked, broiled, roasted, BBQ'd, poached, fresh
Less Often: crispy, fried, stuffed, breaded, flaky, buttered, creamy, cheesy
Important Note
Every athlete's fueling and nutrient needs are unique. Please contact Hanna Serrano, our JMU Dining Health & Wellness Manager, to learn about different options and the best plan for you!