Have you seen advertisements for a supplements promising enhanced performance, improved speed, muscle growth, or faster recovery times? It's sooooo easy to buy into the marketing! Trust me I want to believe them too. Most athletes rely on supplements to some degree to help them achieve their performance goals. However, not all supplements are created equal. Some have robust scientific backing supporting their efficacy, while others fall short of their lofty promises. Let's delve into the world of sports supplements and distinguish the effective from the ineffective. Note that I am only reviewing a handful of the thousands of supplements on the market in this article. Remember that there are many that are downright harmful. So buyer beware ...as an athlete YOU are responsible for knowing the safety and (NCAA/ WADA) legality of everything that you put into your body. 

CAFFEINE stands out as one of the most researched and proven ergogenic aids. When timed properly, and consumed...

DO YOU KNOW HOW MUCH PROTEIN YOU NEED?

DO YOU KNOW HOW MUCH PROTEIN YOU ARE CURRENTLY EATING?

LET'S DIVE IN....

WHY PROTEIN?

You prioritize training heard every day. You don't skip practice, or lift sessions and you are mentally dialed in. BUT.....do you put as much emphasis on fueling? Performance is rooted in nutrition. Fueling your body with adequate nutrients, at the right time and in the right proportion is a crucial element of training. One we don't always respect quite enough.

Protein needs to be at the top of the priority list! When you are training, day in and day out, you are experiencing muscle tissue breakdown. In order to repair that breakdown and ensure you come back stronger each day, protein intake must be a priority. ProteinPis also responsible for blood sugar regulation, hormone production, optimal immune function and many other crucial biologic functions. Protein needs to be a part of each meal and snack in order to meet your needs.

HOW...

Don't Fall for It

January is often hailed as the month of resolutions, where a multitude of individuals eagerly plunge into challenging diet and exercise regimens like 75 Hard, Whole30, or juice cleanses -to name a few. We are a little over a week into 2024 and I already see less people in the gym and more athletes calling me up  because they have "failed" to keep their resolution. Many athletes think they need these type of challenge to "boost metabolism",  "cleanse their liver" or "cut some weight".  As a sports nutritionist for the past 2 1/2 decades, I can't help but find this January resolution fervor to be a laughable and very sad joke. Extreme approaches might yield temporary results, but more often than not they lead to disordered eating, physical injury and mental burnout. They don't provide a balance of training intensity, a healthy increase in volume or duration, and don't allow for adequate rest and recovery. Athletes need all of these and I believe that...

Do you ever feel sluggish, tired, slow or unable to perform at your best during your workouts or competitions? Have you been trying to lose weight or lean out but struggling to make progress? Have you been trying hard in the gym to make some gains it's simply not working? If so, you may be under-fueling your body.

What is Under-fueling?

Under-fueling is when you are not consuming an adequate amount of calories to support your body's needs. Your needs are based on your activity level each day.  Under-fueling can have detrimental effects on your sports performance as an athlete, but it can also have deleterious effects on your overall health. Eating too little is what is making you feel sluggish, slow and tired. It is also what's hindering you from losing weight, building muscle and feeling energetic, strong and powerful! Under-fueling will result in a lack of energy, poor concentration, slower recovery time, increased risk of injury, and decreased performance.

If you...

You're an athlete. Day in and day out, you sweat! Your fluid losses are quite high. Did you know that along with fluid, you are losing electrolytes in your sweat too? It's true. Along with fluid, you are also losing sodium. potassium. magnesium and calcium, which are your four most important electrolytes.  

These minerals are important because they help to regulate how much water is absorbed into your muscle cells, maintaining your hydration level. Without an ample amount of electrolytes, water may pass through your body unabsorbed.

If you are eating healthy, you are likely getting enough potassium, magnesium and calcium. The downside to eating healthy is that our sodium intake tends to be low. This is where "electrolyte supplements" or "hydration products" may need to come into play.  

I want to make it clear that you can certainly get an ample amount of electrolytes through food. Like I said if you are eating fresh fruits, veggies, and dairy, you are likely...

The average caloric value of Thanksgiving dinner in the United States ranges from 3000-4500 calories according to Consumer Reports. The fat content was measured to range from 155-200 grams of fat. While I do not normally recommend counting calories, I highlight these statistics to make a point. Most of us go way overboard on food intake on Thanksgiving!  

As an athlete who may have a tournament, game,  competition, race or who just needs to keep training through the holiday weekend in the days following Thanksgiving, this can send you off your game and further away from your performance goals . Overeating to this degree can slow down your metabolism, cause dehydration and a feeling of sluggishness, nausea and fatigue.  

Here are 6 steps to take to avoid the bad habit of overeating at Thanksgiving so that you feel better and stay on track with your training and competing:

1. Don't Skip Breakfast on Thanksgiving Day! Eat like you normally would. Fuel yourself well the...