Enterprise Story
UGA Cross Country Runners Set the Pace for Peak Performance
Georgia men’s cross country runner Ryan Olree says on Monday, Oct. 27, 2025 in an interview how important nutrition is for long distance running. Olree is a junior leader from Denver, Co.
The sun rises on the Bulldogs as they lace up before an early morning race. On the menu for the day is starches, proteins, fruits and plenty of electrolytes. Their diet is not just a routine. It is a strategy.
For the Georgia cross country team, nutrition is a priority. The runners take their diet as seriously as training itself. The proper balance of carbohydrates, protein and hydration directly impacts performance, recovery and endurance.
“I think nutrition plays a massive role,” said junior leader Ryan Olree. “You can’t have distance running without nutrition.”
With college athletes facing heavier training loads, the emphasis on nutrition has become central to maintaining a competitive advantage and preventing burnout. Performance dietitian Sloan Vlahos said cross country runners’ needs are significantly higher than athletes in other sports. They may run 90 miles a week, so fueling is a necessity. Vlahos and the Georgia sports nutrition program focus on maintaining a balance between performance and health.
UGA Sports Nutrition Philosophy
The UGA athletic department makes its athletes’ health a priority. The sports nutrition program at UGA is one of the largest in the nation and focuses heavily on its philosophy: Prevent, Protect, Perform.
The program’s focus on prevention means addressing potential future problems before they arise through proper nutrition. To protect athletes, the program builds a foundation of knowledge for its athletes through education. The performance factor roots from the philosophy as a whole, reminding athletes of the commitment it takes to perform at the collegiate level.
This philosophy has carried over to Isabel Yonas, sophomore leader of the team, who gives similar advice to her team of eight freshmen.
“I think it’s very intimidating for the girls as a freshman running high mileage,” said Yonas. “A lot of people really aren’t up front about their body and what they’re feeling.”
Part of Georgia’s philosophy is recognizing the individual needs of each athlete.
“It is important that I get to know them as people so that I know it helps them function as an athlete,” said Vlahos. “A huge part of my responsibility is understanding who the person is and how they operate.”
Health, wellness and relationships are at the forefront of importance for UGA athletes.
The System Behind Fueling
Each athlete completes an assessment upon joining the team. Athletes will get lab work done including a basic panel of iron, vitamin and mineral assessments. The sports nutrition team assesses the athletes’ nutrition history based on their medical paperwork and asks a series of questions to gain insight about each athletes’ current resources. In doing so, trainers and athletes can discuss personal changes to the athlete’s diet and body goals.
To ensure athletes have effective meal plans, the sports nutrition program sets plans in action. It offers a buffet-style training table, pre- and post-game meals and nutritional plans set to accommodate athletes’ nutritional needs.
The sports nutrition program also offers personalized education with team priority presentations, cooking classes, grocery store and dining hall tours and individual counseling.
“One of the nice things about being somewhere like Georgia is, like, it’s not one person,” said head coach Adam Tribble. “We have an army of people that are there to support and help, no matter what the case may be. It makes it nice having such a huge support system all around.”
Runner’s Routines
About three to four hours before competition, athletes have performance plates for breakfast. Half of these plates are filled with starches, such as carbohydrates from grains or starchy vegetables. The other two quarters of the plate are filled with lean proteins such as eggs or chicken sausage and fruits or vegetables.
As the runners get closer to competition time, the size of their snacks decreases. The focus shifts towards carbohydrates and fluids. Vlahos said the runners limit fat and fiber intake because they take longer to digest, which causes gut distress.
Having a routine is a necessity for runners going into competitions. Tribble and Vlahos both said the runners are advised to not try anything new before a race.
“My whole approach is that if it ain’t broke, don’t fix it,” said Vlahos.
Results and Payoff
The proof is in the personal records of Georgia’s runners. The men’s cross country team closed its regular season with a victory at the NCAA Pre-National Invitational on Oct. 17. This marks a three-meet win streak and the first time Georgia has been nationally ranked in 22 years. This undefeated regular season is the best men’s cross country start in Georgia history in 20 years.
Charley Lacey is a student in the undergraduate certificate program at the John Huland Carmical Sports Media Institute at UGA.
