By: Dr. Mary Pardee
Optimizing Nutrition for Performance
Dr. Mary Pardee is joined by Sebastian Zorn, Head Team Performance Dietitian for the Los Angeles Rams. With years of experience working with elite athletes, Sebastian offers valuable insights into cutting-edge sports nutrition strategies that drive peak performance.
Sebastian Zorn is the Head Team Performance Dietitian for the Los Angeles Rams, where he spearheads implementing cutting-edge nutrition strategies to optimize player performance
He helps elite athletes achieve peak performance on and off the field.
Beyond his role with the Rams, Sebastian is passionate about empowering fellow dietitians through the Summit Nutrition Network, a platform he founded to foster collaboration in the sports nutrition field.
Previously Sebastian worked at Stanford University, University of Illinois, the Chicago Bears, and the Ohio State.
The Fascination with Sports Nutrition
Elite athletes present a fascinating challenge: they require high-calorie, nutrient-dense diets to support muscle repair, energy replenishment, and recovery, all while managing individual food preferences and training schedules. Sebastian emphasizes that, for many, the goal is simply to consume enough calories, which can range up to 6,000–7,000 per day for players with significant lean muscle mass.
Key Components of Sports Nutrition
Sebastian's methods focus on practical, evidence-based solutions that deliver measurable results. Here are some of the key components of his approach:
Protein Requirements
Protein is critical for muscle repair and recovery, especially for athletes in high-intensity sports. Sebastian recommends:
Baseline for athletes: ~1 gram protein per pound of body weight (2.2 grams/kg body weight)
Injury or body recomposition needs: If an athlete is injured then increase protein up to 2.7 grams per kilogram of body weight per day.
Off-season for older athletes: Protein intake may be reduced slightly to avoid overtaxing cellular pathways like mTOR, which is involved in muscle protein synthesis but is potentially linked to long-term cellular aging.
Athletes are encouraged to spread protein intake across 5–6 meals/snacks daily, ensuring they hit the 2.5–3.5 grams of leucine threshold per meal to maximize muscle protein synthesis.
Beta-Alanine Dosing for Endurance
Beta-alanine is converted to carnosine inside muscle where it buffers hydrogen atoms and may improve endurance. This can be useful for endurance-related positions like wide receivers and defensive backs. While Sebastian acknowledges the placebo effect of the “tingles” beta-alanine provides, the dosing he suggests based on the research:
Dosing: 3 grams per serving, often delivered in pre-game shots.
Note that the research behind beta-alanine is not super robust but in top performing athletes they are looking for any potential edge, even if it’s due to placebo.
Caffeine for Performance
Caffeine is one of the most well-researched ergogenic aids, enhancing alertness, endurance, and power output. For optimal performance, Sebastian highlights:
Dosing: 3–6 milligrams per kilogram of body weight (~200–600 mg for most athletes).
Delivery: Options include pre-workout solutions, caffeinated gum for quick absorption, and coffee. However, dosing is personalized based on tolerance to avoid overstimulation or anxiety.
Dr. Mary and Sebastian discuss how this is A LOT of caffeine for most people, so often times they are taking sub-therapeutic doses.
Fueling and Recovery Strategies
Carbohydrates for Energy
Carbohydrates play a central role in fueling energy demands and replenishing glycogen stores.
Pre-Game Focus: 70–80% of game-day meals should consist of carbohydrates. Options include pasta, potatoes, breakfast burritos, or even chicken noodle soup—whatever the athlete prefers to ensure sufficient intake.
During Games: Easily digestible options such as applesauce, honey waffles, fruit, and oral rehydration solutions are provided.
Post-Game: Carbs are prioritized immediately post-game to replenish glycogen, followed by protein to stimulate muscle repair.
Hydration
Sebastian emphasizes that even slight dehydration can decrease performance by 15–30%. Hydration strategies include:
Daily Habit: Drinking 12–16 ounces of water upon waking.
In-game: Regular consumption of water and electrolytes, with IV hydration used only as needed.
Balancing Science and Practicality
Working with athletes requires adapting to their unique needs and preferences. For example, convenience foods like Uncrustables may still find a place in some collegiate programs due to calorie needs, though Sebastian advocates for higher-quality alternatives where possible. He also addresses "food fatigue" by regularly updating menu offerings, ensuring variety and engagement.
Rapid-Fire Nutrition Insights
Sebastian weighed in on popular supplements and practices:
Creatine: Highly effective for performance and recovery—strongly recommended.
Tart Cherry Juice: Effective for reducing delayed-onset muscle soreness (DOMS).
Branch Chain Amino Acids (BCAAs): Not necessary if protein intake is sufficient—save your money and skip this one.
Bulletproof Coffee: Total B.S.; unnecessary for performance.
Advice for Non-Athletes
For the average person working out a few times a week, Sebastian’s and Dr. Mary’s advice is to focus on foundational habits:
Hydration: Start your day with at least 12 ounces of water.
Protein Intake: Aim for ~1 gram of protein per pound of ideal body weight daily, depending on activity levels.
Sleep: Strive for 7–8 hours of quality sleep nightly, as it’s critical for recovery and reducing injury risk.
Balanced Diet: Prioritize whole foods, including plenty of fruits and vegetables, to support overall health.
Creatine has great research for both athletes and non-athletes alike.
While advanced aids like caffeine, beta-alanine, or creatine may offer small performance gains, the basics account for 75–80% of results.
The Bigger Picture
Sebastian’s work demonstrates that effective sports nutrition is both an art and a science. By combining evidence-based recommendations with practical application, he helps elite athletes thrive and inspires everyday fitness enthusiasts to improve their nutrition and performance.
Sebastian’s Instagram: https://www.instagram.com/sebzorn
Disclaimer:
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