9 Foods to Avoid Before a Workout
What to eat before working out is an important consideration for many active folks, but what not to eat is just as key for an awesome exercise sesh. Exercise requires a large volume of blood to be...
Sports Nutrition
Sports-Nutrition
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Why Your Weight Fluctuates
If you are a fan of weighing yourself every day, you probably see the number on the scale change every time you step on it from day to day. Maybe you did actually lose or gain, but more likely, your...
Can a Cookie Be Considered a Performance Food?
Simply scrolling through any social media feed probably results in numerous images of mouth-watering cookies. The images alone might have you craving cookies (obviously), but are the captions that...
6 Ideal Recovery Meals For Different Workouts
Recovery nutrition is a vital but often overlooked mechanism for athletes looking to get results. Any physical exercise uses energy stores in the form of glycogen and causes damage to proteins in...
Why Calorie Counting Is a Complex Formula
Consuming foods that supply calories is essential for supplying the body with energy to perform the basic functions of life such as keeping a heart beating and everything up to and including running...
Sports Nutrition Trends to Take or Leave
As a new year begins, many athletes reevaluate how they can make the most out of the 365 days to come by scoping out new workouts and the latest gear, making big goals and generally revamping their...
Why You’re Not Hungry After Working Out
If you ever finish a tough workout and feel like eating is the last thing on your mind, you’re not alone. Having a decreased appetite after exercise is clinically known as exercise-induced anorexia...
Smart Carb Swaps From Breakfast to Dinner
I’ve been that athlete sitting quietly on the sidelines eating whole-grain sourdough toast with almond butter while the nutrition world chatters about low-carb diets — and I’m not afraid to...
Fall-Inspired Pre- and Post-Workout Meals
When the weather turns chilly, our appetites turn to warmer and more comforting meals. That might go double if you’re an athlete. The good news is eating in-season foods offers many nutrition...
A Sports Nutritionist on Ditching Dairy Milk
Plant-based milks have seen a rapid rise in popularity in recent years at the expense of the dairy industry. This switch to dairy-free alternative milks comes from a desire to improve our...
11 Ideal Bedtime Snacks For Athletes
Sleep is a powerful tool for athletes. It is a time when your mind and body rest, and recovery and adaptations take place. Sleeping plays a vital role in athletic performance by improving reaction...
Is Sport Food Junk or Does it Enhance Performance?
It seems like an easy choice: If you want to perform well, grab some sport food to fuel your training. Sport foods are bars, drinks, meals and gels specifically designed and packaged to provide...
Boost Your Gut Health, Boost Your Performance
Gut health is getting a lot of attention these days and for good reason. There are roughly 10 times more bacteria than cells in your body and an estimated 400 different types of bacteria in the...
The Performance Benefits of the Mediterranean Diet
One diet continuously tops the list when it comes to researched health benefits: the Mediterranean diet. While labeled a ‘diet’ in mainstream media, this is not about restriction. The word...
When Should You Skip That Pre-Workout Snack?
As a sports dietitian, the question “Should I eat before working out?” is one I get on an almost daily basis. Like many questions about fueling, the answer isn’t straightforward; it depends on...
Ways to Simplify Your Diet For a Performance Boost
Athletes are inundated with information on how to train and recover; they don’t need the added pressure of dietary information overload. Food choices affect performance, but too often we get...
Nutrition Extras to Boost Mental and Physical Performance
We can agree eating a diet focused on whole-food macronutrients as the foundation is paramount. No magic supplement can replace the importance and benefits of this dietary foundation. However, when...
The Downside of Sugary Sport Food For Athletes
Athletes need to keep energy levels high during training and competitions — and an obvious, convenient part of that includes consuming sugary sport foods. These sport foods — Think: bars, gus,...
Sport Drink or Water: What Should You Put in Your Bottles?
Many athletes reach for drink mixes to fuel daily workouts or simply add flavor to water. While it seems like a simple and easy option to consume electrolytes, calories and water all in one, it is...
The Athlete’s Food Pyramid
The classic food guide pyramid was created in 1992 by the USDA to provide an easy to understand visual breakdown of government eating recommendations. In recent years, the pyramid has been reworked...
Pros and Cons of Low-Glucose Training For High Performance
While we know we need a good balance of macros to perform, many athletes are taking to cycling carbs to optimize their performance. Carb cycling, combined with low-carbohydrate workouts, has gained...
Types of Carbs to Avoid Before Working Out
You know by now carbohydrates are an essential component of a good pre-workout snack or meal. After all, carbohydrate-rich foods provide your muscles with easy-to-use energy, so you can fly through...
The Downsides of Caffeine For Athletes
Caffeine is a substance that many start the day with to feel awake and focused. Others use it for special occasions like long drives or late-night engagements to stay alert. Athletes use it to boost...
Calorie Cutting For Athletes Looking to Lose Weight
There are many ways to approach weight loss, but the central idea remains the same: You must create a caloric deficit. To lose weight, you need to either expend more energy or take in less. While...
5 Sports Nutrition Rules to Learn From the Pros
Many recreational athletes trying to boost fitness and performance look to the professionals in their sport for inspiration. Watching pro athletes perform in competitions, reading their bios and...
7 Underrated Foods Athletes Aren’t Eating But Should
Athletes tend to stick to a pretty set list of meals to fuel their bodies. Burritos, oatmeal, peanut butter and jelly, spaghetti and chocolate milk are among the tried and trusted foods athletes rely...
Should Athletes Skip Breakfast?
Many claim breakfast is the meal of champions. And there’s no denying that, for many, focusing on getting a balanced breakfast is a way to take control of healthy habits early in the day. However,...
How an Athlete’s Weight Impacts Macro Needs
Most dietary guidelines provide information based on calories (i.e., consume 2,000 calories a day), by serving sizes (i.e., a serving of protein is the size of the palm of your hand) or by...
5 Race-Specific Training Nutrition Tips
Most athletes have a basic grasp on what a good diet entails, but to fine-tune your intake for your best performance, it’s best to seek the advice of a board-certified specialist in sports...
Eat Flavonoids For a Performance Boost
Athletes are often motivated to examine their diets and make changes based on the quest for performance enhancements. While this often includes weight-loss practices, supplements and sport foods,...