Performance Nutrition


Structure Your Eating Plan

    • Eat every 2 ½ - 3 hours throughout the day (5-6 times a day)
    • When Training, eat a snack (150-500 calories) within an hour prior and a snack (300-800 calories) immediately following.

Establish Your Goals

    • To MAINTAIN Weight: Eat 3 normal-sized meals to contentment and 3 moderate snacks (300-500 calories).
    • To GAIN Weight: Eat 3 large meals to full (not stuffed), and 3 large snacks (≈500-800 calories).
    • To LOSE Weight: Eat 3 smaller meals to the point of not being hungry and 3 small snacks (150-300 calories).

Choose Foods To Meet Your Goals

    • Choose foods that are Nutrient Dense - Foods that are less processed, have lots of vitamins/minerals (colorful), and have a low-moderate sugar and fat content.
    • Whenever you eat combine both Carbohydrate and Protein sources (1/3 Carbs – Fruits and Vegetables, 1/3 Carbs – Grains & Sweets, and 1/3 Protein - Poultry, Fish & Meat group, Dairy & Eggs group).

Upper Campus (grades 6-12) + Admin
462 Malin Road
Newtown Square, PA 19073

Lower Campus (Grades prek-5)
905 South Waterloo Road
Devon, PA 19333

  • 610-353-6522
  • 610-356-9684
Meet Our Athletic Department Staff

Meet our core team committed to providing an exceptional athletics program.

Athletic Handbook

Learn more about our athletic policies including eligibility, code of conduct, awards, etc.

Meet our Coaching Staff

DC has amazing coaches that are passionate about their sport, our God and student-athletes.

Opponents and Directions

Find a list of our opponents and directions to various facilities.

Student Athletes

Performance Training is an essential part to the athletic program here at DC. Student-athletes train both in-season and out of season.

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Get Involved

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Recent Events

Check out how our Junior Knights program is growing our young athletes. 

Sports Academy

Learn about our summer sport camps at DC!

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