Rise Nutrition

Call Directions Website Contact the practice

Rise Nutrition Board-certified sports dietitian (MS, RD, CSSD). I help high school, club, and college athletes fuel for performance, recovery, and the next level.

Soccer specialists and every competitive sport. Evidence-based coaching. No fads, no calorie obsession.

11/03/2026

Cutting dairy, gluten or seed oils is your call, and I’m not here to argue with it. What I’d ask for though is one quick count.

Count how many foods have come out of your week since you started. Then count how many have gone back in to replace them.

When those two numbers don’t match, what I see with athletes is that the gap shows up in training. They’re working hard and putting real thought into what they eat, and they still come off the field flat and tired earlier than they used to. That’s frustrating, because the effort is there. The problem is that the fuel just hasn’t kept up with it.

So hit pause and bring a few things back. If dairy’s out, that might be a soy milk or a dairy-free yogurt. If gluten’s out, rice, potatoes and oats labeled gluten-free. If seed oils are out, fruit and leftovers from a dinner cooked at home. If a food came out for a medical or personal reason, keep it out and replace it with something that fits. One swap at a time is plenty.

If you’ve cut a few foods and your training feels flatter than the work you’re putting in, book a free 15-minute Discovery Call. Tell me what you’ve changed and how your energy’s been, and we’ll talk through how we could solve it together. Link in bio.

11/02/2026

If you’ve been counting omega-6, you already pay more attention to fat than most athletes do. Make sure though to put omega-3 on the list right next to it.

When evaluating fatty acids in the blood it usually comes out as a ration of omega:6 to omega:3. A ratio always has two numbers, and almost all the attention goes to shrinking the top one. In my work, the bottom one is usually where the gap is. Omega-3 is the fat I check most with athletes, whatever their sport.

When I say fish oils, I mean the fish. Salmon, sardines, trout or mackerel, about twice a week. Canned counts, and so does a salmon pouch tossed in your bag. Supplements can certainly have their place to help but food should always come first.

Getting that omega-3 up will help with the overall balance in the body and help with inflammation control which is certainly helpful!

Add first, then worry about what to cut.

11/02/2026

Old fryer oil and a pair of end-of-season cleats have a lot in common. Both have been through a lot, and both are overdue for a swap.

One lab test fried chicken and potatoes and found that every fat it tried, ghee included, was done after the second round. That was a test on the oil itself, so what it means inside your body is a separate question (spoiler: it’s not great).

The part to really emphasize is game day. A heavy fried meal before a game tends to sit like a cinder block for a lot of the athletes I work with. Not what you want in your stomach at kickoff, tip-off or the starting line.

So build game-day meals around grilled, baked or roasted. Grilled chicken and rice. A baked potato with eggs or lean meat, pasta with roasted vegetables or a turkey sandwich for the drive.

Fries and donuts aren’t off the table. Save them for the night after the game, when there’s nothing left to perform for.

Save this for your next game day weekend.

10/31/2026

Seed oils and inflammation might be the loudest nutrition argument online right now, and most of it rests on one shortcut.

The idea goes like this: one of the main fats in seed oils is a building block for something tied to inflammation, so more seed oil in must mean more inflammation out. It sounds airtight. The better question is what happens when people actually eat more of it.

When researchers had sedentary adults with high cholesterol eat a lot of cottonseed oil or olive oil for eight weeks, inflammation markers didn’t change in either group. That cuts both ways, too. More seed oil didn’t lower anything, so this isn’t a reason to start pouring it on.

Where I land with athletes: olive oil and avocado are still my go-tos when it’s easy to get the benefits that they provide. But the tournament hotel breakfast, the team dinner at a restaurant, the meal at a teammate’s house? Eat it, enjoy it and get ready to play without stressing yourself. In my experience, getting enough fuel in matters more there.

Follow for straight answers on the nutrition claims going around your locker room.

10/31/2026

If seed oils came out of your kitchen this fall, take a quick look at what came out with them.

Crackers, chips, granola bars, store-bought bread, salad dressings, a lot of frozen meals. Flip a few labels and you’ll often see soybean, canola or sunflower oil listed. Whatever you decide about the oil itself, the practical result is the same: a lot of your grab-and-go food may have left in the same trip.

What I see with players is pretty simple. Less food within reach, and they end up eating less without meaning to. In a heavy training week, that can show up as flat legs in games and practices.

So for every snack that left, put one back. A few options that are easy to find without those oils: fruit, yogurt, string cheese, a banana with peanut butter that’s just peanuts and salt, rice cakes with honey, chocolate milk, or leftover rice and chicken from last night’s dinner. Recipes vary by brand, so check the label if you’re avoiding certain oils.

The primary takeaway is to simply make sure your snack supply keeps up with you.

Send this to a teammate who just cleaned out their pantry.

10/30/2026

The hardest part of a long injury is often the distance it puts between you and your team. You’re icing a knee in the training room while your team trains without you.

When so much is out of your hands, food can turn into the one thing that feels controllable. And competitive athletes compete at everything, so eating less can start to feel like a self-induced challenge. In my experience, that drive ends up pointed in the wrong direction, and recovery is what pays for it.

Two things that help:
- Treat food as part of rehab. Right now your body’s job is healing, so the goal is fueling that job.
- Stay part of the team. Go to meetings, stand on the sideline when you’re allowed, sit in the locker room, get in on the banter.

If cutting back has started to feel like it’s running the show, talk to someone you trust, whether that’s a parent, a coach, your athletic trainer or me.

Save this for the stretch when the sideline starts to feel lonely.

10/29/2026

Injured pros have one advantage over most high school, club and college soccer players, and it isn’t a supplement.

In the pro environments I’ve worked in, an injured athlete has someone checking in day after day. A dietitian or athletic trainer saying the same simple things again and again: eat enough, healing takes energy, don’t let the afternoon snack disappear. None of it is complicated. The repetition is what keeps it from slipping.

On a high school or club soccer team, or a college roster without a full staff, nobody’s doing that for you. So build your own version.

Three reminders worth setting while you’re hurt:
- A phone alarm mid-afternoon: “Snack, even on rehab days.”
- A note on your bathroom mirror: “Protein at every meal.”
- A note on the fridge: “Full plate tonight. Your body’s still working.”

In my experience, the athletes who keep those basics steady through an injury come back in better shape and ready to train again.

Save this and send the reminder to a friend who may need to hear it.

10/29/2026

Out injured and wondering whether to cut back on food? Nobody can hand you a perfectly clean number, me included.

Training drops, so you burn less. But healing costs something too. A review on young athletes notes that the body’s needs at rest climb early in an injury, even while your total needs can fall with training gone. Those two pull in opposite directions, and where they land depends on the injury and the athlete.

So when I’m unsure, I err on the side of ensuring eating enough. In my experience, eating a bit more than you strictly need is easier to sort out later than muscle that has to be rebuilt.

This also isn’t the time to chase how you look. Ask what you’re actually working toward right now. Healing so you can get back on the field, and holding on to the muscle you put in the work to build. Eating enough serves both.

If you’re out with an injury and stuck between eating less and losing what you’ve built, book a free 15-minute Discovery Call. Tell me about your injury, your timeline and how you’re eating while you’re out, and we’ll talk through how we could solve it together. Link in bio.

10/28/2026

A hamstring strain pulls you out of club soccer mid-season, and your protein starts slipping before anyone notices. The Greek yogurt after school stops happening. So does the glass of milk with dinner. It just kind of happened and protein just left with the snacks.

For a lot of the student athletes I work with, a big share of the day’s protein lives in exactly those spots. Lose them for a few weeks and protein drops without anyone noticing.

There’s no need to go big, either as the odds are you’re likely consuming enough already. In my experience, the goal is simply not letting it fall, because holding protein steady gives your body its best shot at keeping the muscle it can.

Two spots to protect:
- A protein at every meal, about the size you had before the injury: eggs or yogurt at breakfast, chicken, fish, beef at lunch and dinner.
- One protein snack you keep no matter what, like a cheese stick, chocolate milk or a turkey wrap.

No tub of protein powder required if staying mindful of what’s on your plate!

Send this to a teammate in rehab who’s dropped the after-school snack.

10/28/2026

Roll an ankle in Saturday’s match and the inflammation looks like the problem, so the first instinct is to shut it down fast. A few curcumin capsules, some fish oil, an antioxidant pill or two, all in the first couple of days.

That inflammation has a job, though. It’s the alarm that tells your body something got hurt and where the repair needs to happen. In my experience, smothering it right away with a stack of supplements can leave that signal half-sent, and recovery can drag because of it.

Three things to keep straight:
- I’m just referring to supplements. Berries, salmon, olive oil and turmeric in your cooking all stay on the plate.
- Your doctor’s plan comes first. Anything they prescribe or recommend, you follow.
- The timing is my recommendation. I usually hold off on anti-inflammatory supplements for the first few days, and that changes based on the injury.

None of this is a verdict on any specific supplement. Whether one fits your situation is a conversation to loop your doctor in on.

Follow for more on fueling through an injury, from the first week out to the first practice back.

Address

409 Orangepoint Dr
Lewis Center, OH
43035

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 8am - 12pm

Telephone

(614)4014430

Website

,

Alerts

Be the first to know and let us send you an email when Rise Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Rise Nutrition:

Shortcuts

Share

Category

Nearby clinics