Episode 35: Season 7, Episode 3- Allison Wade: "Gradual change prevents psychological fatigue"

This week we welcome Allison Wade of LSU to The Podcast to share with us how sports nutrition fits into a sport performance system, specifically in basketball. Allison explains how she works alongside strength and conditioning, athletic training, and coaches to individualize hydration, fueling, and recovery without losing sight of the team-wide routine.In this episode, the focus is on practical nutrition systems that actually work in a team setting: sweat testing, plate coaching, mandatory snacks, recovery strategies, and how to build athlete buy-in through consistent habits. Allison also shares how her background in private practice and her relationship-driven approach shaped the way she works today.Key topicsAllison’s path from private practice to NC State and then LSUIndividualized sports nutrition for basketball athletesCollaboration between dietitians, strength coaches, athletic trainers, and coachesBuilding trust through daily interaction with athletesBaseline testing, including blood work, DEXA scans, and injury historyUsing weekly performance meetings to identify each athlete’s biggest needSweat testing, hydration, and sodium-loss measurementIndividualizing water bottles with carbohydrates and electrolytesMandatory shakes, snacks, and dinners for athletes trying to gain weightPlate coaching for athletes with limited food preferencesWhy small nutrition changes are more effective than drastic overhaulsThe importance of carbohydrates for performance and recoveryNutrition strategies for athletes with a history of crampingRecovery nutrition based on player load and practice demandsTurning nutrition strategies into daily team habitsAction itemsBuild a simple nutrition system around collaboration, not one-off fixes.Use sweat testing and weigh-in, weigh-out data to educate athletes visually.Match fueling strategies to individual player needs instead of giving every athlete the same plan.Focus on carbohydrates as well as protein when athletes are under-fueled or cramping.Introduce small, realistic nutrition changes rather than forcing a complete overhaul.Create consistent opportunities for snacks, shakes, and recovery nutrition throughout the day.Make nutrition part of practice and recovery routines so buy-in becomes habit.Help athletes understand their own fueling needs so they can become more independent.Timestamps00:00 - Welcome to the show and why nutrition matters in performance01:56 - Allison’s move from NC State to LSU and her relationship with Coach