Performance Nutrition
Optimizing Nutrition for Recovery and Performance
The Ithaca College Department of Intercollegiate Athletics is excited to announce the addition of Shira Evans '06 as a sports nutrition consultant as part of the sports performance team. Shira Evans, MS, RD, CSSD, LD is an expert in the fields of sports nutrition, RED-S, disordered eating, and eating disorder care.
She is the owner of Shira Evans Nutrition LLC and excited to offer virtual nutrition services to sport teams and 1:1 counseling service to athletes for sports nutrition, and the treatment of RED-S and disordered eating/eating disorders.
Shira started her career working in higher levels of care for eating disorders, supporting clients of all diverse backgrounds, and working in a multidisciplinary fashion. Simultaneously, she ventured into private practice to support athletes, providing 1:1 nutrition counseling to optimize their performance.
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She has many years of experience working as a sports dietitian in Division-I athletics, most recently serving as the Director of Sports Nutrition at UNC Chapel Hill and prior to that working as the Director of Performance Nutrition at Dartmouth College.
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Evans is a proud Ithaca College alumna. While at Ithaca, she competed in cross country and track and field. She earned a bachelor's in biology and minor in nutrition science. She earned an MS/RD from Framingham State University.
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She continues to run in marathons, and she enjoys cycling. Evans has cycled across the United States twice, to support affordable housing initiatives.
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Athletic performance and recovery for college athletes is enhanced by attention to nutrient intake. Developing an ideal nutrition plan for health and performance includes identifying the right quantity, quality and proper timing of food and fluids needed to support regular training and peak performance. As training demands shift during the year, student-athletes also need to adjust their intake and distribution of essential nutrients while maintaining a properly balanced diet that supports their academic, training and competition needs.
Located on this page are links to resources related to the nutrition of college athletes that have been developed in partnership with the Collegiate & Professional Sports Dietitians Association and Sports, Cardiovascular, and Wellness Nutrition.
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Follow Here For Additional Resources:
Pre-Exercise Fueling
After exercise – Recovery Nutrition
Meal Planning for Ithaca Athletes
Key points related to women's performance and nutrition:
- Under fueling;
- Timing of fueling;
- Appropriate fueling and diet quality;
- Fueling for recovery;
- Iron and Anemia.
Key points related to men's performance and nutrition:
- Protein and timing;
- Using caution with supplements;
- Fueling adequately and diet quality;
- Recovery nutrition to enhance muscle repair;
- Hydration, hydration, hydration
Cynthia Milner, registered dietitian
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