ISU Sports Nutrition
Natalie Christensen, RDN, LD, CSSD, Natalie Christensen, RDN, LD, CSSD, is ISU’s Sports Dietitian, passionate about helping athletes achieve their peak potential through personalized, evidence-based nutrition plans. An ISU graduate and former collegiate athlete, she pairs personal experience with professional expertise to empower student-athletes. Natalie earned a Master of Science in Nutrition through ISU’s MS/Dietetic Internship Program in 2019 and is one of only five dietitians in Idaho to hold the prestigious Certified Specialist in Sports Dietetics (CSSD) credential, recognized as the top certification in U.S. sports nutrition practice.
Key Concepts
Everything you put into your body impacts your athletic performance. Making healthy choices and eating the right balance of nutrients is key for both training and competition. Eat five servings of fruits and vegetables each day. Choose whole-grain carbs and limit refined grains. Make sure you are getting enough high-quality protein. Enjoy dairy products daily to get the calcium and vitamin D your body needs.
Staying hydration means getting enough fluids before, during, and after training and competitions. Fluids play a very important role in the body and as little as a 2 percent drop in your hydration can negatively affect your athletic performance. A general rule of thumb is to consume a minimum of 2-3 cups before training and 4-6 ounces for every 15 minutes of exercise. Good options include water, milk, 100% fruit juices, and sports drinks.
Finding the time to get those needed ZZZs is tough during college. Add the rigor of a college athlete’s training and competition schedule and it’s easy to miss out on a good night’s sleep. Sleep is essential for recovery and for renewal of your mind, spirit, and body. Research has found that inadequate sleep can decrease the production of the release of carbs stored for energy needed for training and competition.
The Idaho State University Fueling Station is a hands-on learning hub where Nutrition and Dietetics students play an active role in promoting health and performance for ISU student-athletes. Operated in partnership with ISU Athletics and Black Label Supplements, the station provides free, nutrient-dense snacks and hydration options to support athletic performance, recovery, and overall wellness.
Students involved in the Fueling Station gain valuable applied experience in sports nutrition by managing inventory, selecting appropriate foods, educating athletes on pre- and post-workout fueling strategies, and collaborating with athletic trainers and strength coaches. They also practice effective communication, professionalism, and time management in a fast-paced, interdisciplinary environment.
This unique initiative not only enhances the student-athlete experience at ISU but also prepares Nutrition and Dietetics students for careers in dietetics, sports nutrition, and health promotion—making it one of the most impactful experiential learning opportunities in the program.
A sports dietitian plays a vital role in optimizing athletic performance and overall health through nutrition. At Idaho State University, this includes educating and counseling individual athletes to meet their unique dietary needs, delivering team talks and hands-on cooking classes to promote healthy habits across all Bengal teams, and overseeing campus fueling stations that support pre- and post-workout nutrition. Additionally, sports dietitians collaborate with athletic trainers, strength coaches, and healthcare professionals to develop interprofessional protocols that ensure comprehensive, evidence-based care for student-athletes.
Sometimes off the court, slow is better. During a cooking lesson at the Albion Hall Foods Lab, the ISU men's basketball team learns that when it comes to eating healthy, crock pots are a great way to add flavor! Men's Basketball Cooking Lesson
Sports Dietitian, Natalie Christensen, RDN, LD, CSSD, helps track and field athletes learn how to make optimal dietary choices to fuel their performance on and off the field. ISU Track and Field Team Talk
Fuel your body like a pro. These athlete-approved recipes are designed to support peak performance, recovery, and overall health—whether you’re gearing up for competition or recovering after a hard session. Explore balanced meals and snacks tailored for pre- and post-workout nutrition. These recipes are easy, healthy and delicious.
