Stephanie | Sports Dietitian

Hey Parents!! It's time to take the stress out of feeding your athlete. ✨ The next Fueling Your Athlete group is here!✨ I invite you to join a supportive community for parents who want to learn more about performance nutrition for their middle and high school athletes! 🍏⚽️ Whether your athlete is involved in football, soccer, basketball, track and field, or any other sport, understanding the right fueling strategies can make a significant difference in their performance, recovery, and overall growth and development. ✨ Now you will have the support of two Sports Dietitians! I am beyond excited to partner with Katie from Nutriton at Play to help you support your athlete as they take their game to the next level with nutrition! ✨ This eight week group includes 🔸 Weekly group calls to help answer your questions 🔸 Foundational fueling videos and resources weekly! 🔸 NEW Meal planning videos and guides 🔸 Athlete focused recipes 🔸The support of two Sports Dietitians every step of the way! We can’t wait to share these resources with you! 🔸 Comment "YES" below and I will message you the details! The next group kicks off in January after the fun of the holidays! Space is limited #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #energydensity #strategicfuel #eatlikeanathlete #energy #FuelYourBody #NutritionMatters #AthleteLife #PerformanceBoost #reds #relativeenergydeficiencyinsport #underfueling #amenorrhea #noperiod #periodloss #underfueling #lowenergyavailability #sportsmom #soccermom #baseballmom #sportsfamily

Carbs + Protein = Recovery Gold! 🥇 After practice, your body is looking for nutrients to refuel and rebuild. Many athletes think about protein, and you are 100% right in that! BUT pairing that protein with carbohydrates is essential! 🤨 Why? Carbs help replenish the glycogen (energy) you burned during your workout, while protein support muscle repair and strength. The ideal recovery snack has both protein and carbs! ✅ A handful of nuts with a piece of fruit ✅ A smoothie made with yogurt and fruit ✅ A turkey or peanut butter sandwich ✅ A yogurt and granola bowl ✅ Or, the classic! A glass of chocolate milk When you combine carbs and protein, you are setting yourself up for faster recovery and better performance at your next practice or game. Timing is key – aim to eat your snack or have a recovery meal as soon as you can after practice. Your body will thank you! Want to see more recovery snack ideas? Join me in the Academy! The Academy is a Sports Nutrition Library full of.... ✅ Videos ✅ Fueling guides ✅ Recipes ✅ and more! All designed to help you build a strong fueling foundation! #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #underfueling #energydensity #strategicfuel #eatlikeanathlete #femaleathletetriad #energy #amenorrhea #noperiod #periodloss #ironforathlete #ironrichfoods #athleteiron #bonehealth #strongbones #athleteinjuries #injuredathlete

Athletes, listen up! Not all supplements are created equal. Some might contain banned substances that can put your performance, eligibility, and health at risk. That is why it is CRUCIAL to choose products that have the NSF Certified for Sport logo! Here’s why it matters:�✅ Third-party tested for banned substances.�✅ Ensures what’s on the label is actually in the product.� Don’t gamble with your goals — IF a supplement is a good fit for you then IT NEEDS to be certified for sport! I talk about this in DETAIL in the Academy - your ultimate nutrition library for athletes and parents. 📚 Link in bio! #sportsnutrition #highschoolathletenutrition #SafeSupplements #NSFCertified #SportsDietitian

It's time to take the stress out of feeding your athlete. ✨ The next Fueling Your Athlete group is here!✨ I invite you to join a supportive community for parents who want to learn more about performance nutrition for their middle and high school athletes! 🍏⚽️ Whether your athlete is involved in football, soccer, basketball, track and field, or any other sport, understanding the right fueling strategies can make a significant difference in their performance, recovery, and overall growth and development. ✨ Now you will have the support of two Sports Dietitians! I am beyond excited to partner with Katie from Nutriton at Play to help you support your athlete as they take their game to the next level with nutrition! ✨ This eight week group includes 🔸 Weekly group calls to help answer your questions 🔸 Foundational fueling videos and resources weekly! 🔸 NEW Meal planning videos and guides 🔸 Athlete focused recipes 🔸The support of two Sports Dietitians every step of the way! We can’t wait to share these resources with you! The next group kicks off in January after the fun of the holidays! Space is limited and Black Friday Pricing is only available until 12/2! #athletenutrition #sportsnutrition #dietitian #sportsmom #soccermom #baseballmom #sportsfamily #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #energydensity #strategicfuel #eatlikeanathlete #energy #FuelYourBody #NutritionMatters #AthleteLife #PerformanceBoost #reds #relativeenergydeficiencyinsport #underfueling #amenorrhea #noperiod #periodloss #underfueling #lowenergyavailability

The choices you make every day have a BIG impact on your game - positive or negative. When you make nutrition a priority your energy, speed, and endurance will improve. You also reduce your risk of Relative Energy Deficiency in Sport (REDs) - under fueling - when you body doesn't have the fuel it needs to support your training and health. REDs increases your risk for injuries, you may experience changes in your menstrual cycle, focus, and concentration, or feel changes in your gut like bloating. This week, I challenge you to find ways to boost your fuel or focus on your hydration. Are you looking for more support with your fueling plan? I would love to help you build confidence in fueling your game. I invite you to join me in the Academy - your online sports nutrition library. You will learn how to energize your training, support your recovery, and as always... include all foods! 🍫🫐🧁🥚 #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #energydensity #strategicfuel #eatlikeanathlete #energy #FuelYourBody #NutritionMatters #AthleteLife #PerformanceBoost #reds #relativeenergydeficiencyinsport #underfueling #amenorrhea #noperiod #periodloss #underfueling #lowenergyavailability #sportsmom #soccermom #baseballmom #sportsfamily

Breakfast doesn't have to be complicated. Truthfully, something is better than nothing. Many athletes have said to me "I am not a breakfast person." After we dive deeper, typically we find out they don't like certain foods or they just don't have time in the morning. With a few small changes, we can energize your morning with the perfect breakfast for YOU. Breakfast can be... Traditional: like eggs, pancakes and waffles Simple: Toast with peanut butter, fruit, and yogurt Quick: A smoothie Non traditional: a sandwich or leftovers Ready to level up your nutrition? I would love to help you build confidence in fueling your game. I invite you to join me in the Academy - your online sports nutrition library. You will learn how to energize your training, support your recovery, and as always... include all foods! 🍫🫐🧁🥚 #breakfast #breakfastofchamps #quickbreakfast #athletebreakfast #BreakfastOfChampions #FuelForSuccess #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #energydensity #strategicfuel #eatlikeanathlete #energy #FuelYourBody #NutritionMatters #AthleteLife #PerformanceBoost

#ad Fall is my favorite time of year! I love the leaves, fall flavors, and it is Turkey Trot season!    On active days I make sure to have simple carbohydrate snacks that I can easily throw in my bag and go. I love the @gogosqueez Active Fruit Blend with Electrolytes pouches as a simple carb source – they’re portable, delicious, and have electrolytes to help you replenish some of the sodium, potassium, and magnesium you lose when you sweat.    I was really excited about this snack after my race!    If you have tried them, what do you think?!  If you haven’t yet, you can find them on Amazon or at Walmart, Sam’s Club or Kroger!    #gogosqueezactive #electrolytesnack #electrolytes #sportsnutrition #dietitian

Download your Ultimate Athlete Snack List! Athletes who have this guide shared that it "took the stress out of thinking about snacks". YES! This is your 15+ page snack guide designed to help you pick the perfect snack for the moment. Fueled, strong, and ready to go. What you'll get: Snack ideas for: pre workout, recovery, high energy fuel, high protein snacks, electrolytes, calcium rich foods, and more! Plus EIGHT Easy to follow snack recipes Ready to make snacking easy? Get your guide by following the link in my bio. #athletesnacks #bedtimesnacks #snacktime #snackbeforebed #preworkoutsnack #pretrainingsnack #protein #proteinforathletes #highproteinsnacks #proteinmeals #proteinformuscle #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #underfueling #energydensity #strategicfuel #eatlikeanathlete #femaleathletetriad #energy #amenorrhea #noperiod #periodloss

Please please please dont take supplements blindly There is a lot to think about for supplement safety. Making sure it is third party tested Choosing a supplement that has research and evidence behind it Evaluating if that supplement is a good fit for you, even if it has research behind it! Making dosage decision based on lab work when possible Most importantly, making sure you have a strong nutrition foundation before adding in supplements! This is why working with a Registered Sports Dietitian is SO IMPORTANT. We are able to help you build a fueling plan and then add supplements as you need them. I always say fueling is a strategy. You have to plan carefully. Supplements take careful planning as well! #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #underfueling #energydensity #strategicfuel #eatlikeanathlete #energy #FuelYourBody #NutritionMatters #AthleteLife #HealthyHabits #PerformanceBoost #reds #relativeenergydeficiencyinsport #underfueling #amenorrhea #noperiod #periodloss #underfueling #lowenergyavailability #performanceplate #moderatetrainingplate #carbsforathletes #hardtrainingplate #athletemeal

Muscle is built with consistency. Why is consistency so important? Spreading protein out throughout the day helps you get the most out of every meal and snack. Your body will have a steady stream of the amino acids (building blocks) it needs to recover and build muscle. Aim for around 20 to 30 grams of protein per meal and 5 to 15 grams per snack. It really is that simple. Looking for more fueling tips? Join me in the Academy, your online nutrition library designed for high school athletes and their parents. Unlock resources, recipes, and videos to fuel your performance! Link in bio. #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #underfueling #energydensity #strategicfuel #eatlikeanathlete #energy #FuelYourBody #NutritionMatters #AthleteLife #HealthyHabits #PerformanceBoost #reds #relativeenergydeficiencyinsport #underfueling #amenorrhea #noperiod #periodloss #underfueling #lowenergyavailability #performanceplate #moderatetrainingplate #carbsforathletes #hardtrainingplate #athletemeal

The goal of being a strong athlete is great, but being obsessed with 'clean eating' is not the best way to get there. Focusing on 'clean eating' might sound like a great plan, but for athletes, it can actually hold you back 🙅🏼‍♀️ Obsessing over certain foods or cutting out entire food groups can lead to low energy, nutrient deficiencies, injuries, and disordered eating. Remember, fueling your body means balance—there’s no such thing as ‘good’ or ‘bad’ foods. Your nutrition plan should be FUELING and FUN! Fuel, Finesse, Fluids and Fun are my foundational nutrition pillars for athletes. If you are feeling confused or overwhelmed by food choices, let's chat. Schedule a free discovery call using the link in my bio. We can talk about how we can work together to build a fueling plan you enjoy. #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #underfueling #energydensity #strategicfuel #eatlikeanathlete #energy #FuelYourBody #NutritionMatters #AthleteLife #HealthyHabits #PerformanceBoost #reds #relativeenergydeficiencyinsport #underfueling #amenorrhea #noperiod #periodloss #underfueling #lowenergyavailability #performanceplate #moderatetrainingplate #carbsforathletes #hardtrainingplate #athletemeal

I love helping athletes with food allergies and their parents create fueling strategies that keep them energized and strong all day long. There are so many wonderful food alternatives and snacks we can rely on to create your perfect, personalize plan. For more tips and resources to help you stay energized at school I invite you to join me in the Academy. This is your online course and group coaching program! Learn more using the link in my bio! #foodallergy #foodallergyfamily #foodallergyfriendly #foodallergycommunity #allergyeducation #allergy101 #breakfast #breakfastofchamps #quickbreakfast #athletebreakfast #BreakfastOfChampions #FuelForSuccess #athletenutrition #sportsnutrition #dietitian #highschoolathletenutrition #highschoolsports #athletenutrition #nutritionforathletes #energydensity #strategicfuel #eatlikeanathlete #energy #FuelYourBody #NutritionMatters #AthleteLife #PerformanceBoost