Andrew Trollinger, executive chef with Legends Global at The Star, Dallas Cowboys World Headquarters, believes thriving starts with something foundational: taking care of yourself well enough to care for others.

In one of the world’s most demanding sports performance environments, Trollinger helps fuel elite athletes through intentional nutrition designed to support energy, recovery and peak performance. Yet behind the scenes, he says thriving is about far more than what happens on the field.

“As the chef for the Dallas Cowboys, my primary role is to help athletes thrive physically through providing nutrition that fuels their sports performance,” says Trollinger. “Executing this responsibility at a high level, along with my other duties, can be physically, mentally and emotionally taxing. Practicing self care is the foundation of leading any team well.”

For Trollinger, wellness starts with the basics: sleep, balanced nutrition, hydration and making time for life outside work. Gardening with his wife, caring for animals and cooking at home help keep him mentally grounded amid the pressures of professional sports.

“It sounds like a canned answer, but these things really make it easier to stay in a happy mood,” he says. “I take care of myself so that I can nurture our staff.”

That philosophy extends beyond the players themselves. Trollinger sees the Cowboys organization as a larger ecosystem of professionals working together, from sports performance nutrition and analytics to equipment, video and sports psychology.

Working closely with sports dietitians and performance specialists transformed his understanding of nutrition and recovery.

“Chefs do not always have the most robust knowledge when it comes to nutrition. Most of us just want to cook amazing food that makes people happy,” he says. “It was not until my career brought me into the sports world that I learned more about the impact nutrition can have and the difference it can make in someone’s life, athlete or not.”

He credits Director of Sports Performance and registered dietitian Scott Sehnert with helping educate the culinary team about the intention behind ingredients and how food choices can support different phases of recovery and performance.

One surprisingly simple example involves sleep support. Trollinger notes that players are often encouraged to eat two kiwis at night because nutrients in the fruit may help improve sleep quality and recovery.

“Who knew?” he says.

Still, he believes sustainable wellness cannot feel restrictive or joyless. Instead of rigid “healthy food,” his team often develops comfort food alternatives that support both performance and enjoyment.

One favorite is “caulifredo,” a healthier spin on Alfredo sauce made with blended cauliflower, whole milk, olive oil and added protein powder.

“It looks and eats like a traditional Alfredo sauce, but it supports recovery and performance,” Trollinger says. “Anyone could cook this dish at home.”

Perhaps the most important lesson he has learned is that thriving starts with recovery.

“In sports performance training, they represent the whole experience as an onion with many layers,” he explains. “Surprisingly, the first step to it all is sleep. Without proper and consistent sleep, no other layers such as diet and supplements will live up to their potential benefits.”

Years ago, a former player told Trollinger that if sports nutrition and recovery support had been more advanced earlier in his career, he might have played much longer. The conversation stayed with him.

“With the proper nutrition and balance, I might still be cooking at 75,” Trollinger says.

For men across North Texas seeking healthier, more energized and purposeful lives, he encourages focusing on what he calls “the four phases of the game”: physical, mental, emotional and personal wellness.

“Focus on being healthy in all four phases, and good things will follow,” he says.

For more information about The Star, visit TheStarInFrisco.com or DallasCowboys.com.

Myra Hedgefield is staff writer for Natural Awakenings DFW