SM Nutrition - High School Athlete Nutrition

SM Nutrition - High School Athlete Nutrition Registered Sports Dietitian supporting high school and college athletes! Virtual and In person sessions available.

Connect with me by visiting www.smnutritionrd.com

Over the past two weeks I have been sharing my favorite tips for back to school - eating breakfast, building a strong lu...
08/25/2026

Over the past two weeks I have been sharing my favorite tips for back to school - eating breakfast, building a strong lunch, and this week we are talking about snacking.

It can be a challenge! Finishing up class, running to change, quickly getting to practice. Somewhere in there, you need to carve out 90 seconds to have a snack.

A snack before practice boosts your energy and supports your focus during practice. REMEMBER.... if you are stronger at practice you will be more competitive on game day!

I share a full guide on how to train your gut to get used to eating before practice in the Academy - your online sports nutrition course! Easy to follow, full of quick videos, recipes, fueling guides, and more! Check it out using the link in my bio.

Breakfast doesn't need to be complicated, but you need to have something!Carbs + protein + some color.If you need more b...
08/24/2026

Breakfast doesn't need to be complicated, but you need to have something!

Carbs + protein + some color.

If you need more breakfast support, I am always here to help! There is an entire section on breakfast with recipes in my online course for athletes called - the Academy!

Join me in the Academy - an online sports nutrition library + community designed for high school athletes and their families.

When you join the Academy you will have immediate access to—
30 + videos and tutorials guiding you through my core nutrition pillars of what and when to eat.
Fueling guides (for game day, practices, travel and more!)
A community where you can ask a sports dietitian (hi!) your questions and join live coaching calls!

Want to learn more? Follow the link in my bio for a behind the scenes peak at the academy!

Athletes need a lot of fuel, and a simple apple or handful of carrots probably isn’t going to cut it.Instead of relying ...
08/23/2026

Athletes need a lot of fuel, and a simple apple or handful of carrots probably isn’t going to cut it.

Instead of relying on just one food, aim for at least 2 components in your snack to help you stay full and fueled.

Think:
🍎 Apple + peanut butter
🥕 Carrots + hummus
🥨 Pretzels + cheese
🍌 Banana + Greek yogurt
🥯 Bagel + turkey

A better snack = more energy, better recovery, and fuel to keep you going.

Don’t just snack… fuel! 🔥

Welcome to the SM Nutrition team Gianna! 😊I am so excited to have another amazing dietitian join the team! As an athlete...
08/22/2026

Welcome to the SM Nutrition team Gianna! 😊

I am so excited to have another amazing dietitian join the team! As an athlete, she understands the busy sports lifestyle and how challenging it can be to balance your fueling plan.

Gianna is now offering virtual after school and evening sessions for athletes!

Send us a message to learn more about working with a dietitian!

Breakfast options every athlete should prep + keep in the freezer ⤵🍌 Muffins: Try banana, blueberry, or chocolate chip. ...
08/13/2026

Breakfast options every athlete should prep + keep in the freezer ⤵

🍌 Muffins: Try banana, blueberry, or chocolate chip. Pair with Greek yogurt or eggs for more protein. I was the Chiquita Protein & Fiber Banana Bread Mix and they are delicious and so easy to make! Thank you and

🌯 Breakfast burritos or sandwiches: Eggs + cheese + potatoes + sausage/turkey sausage, wrapped and ready to reheat.

🧇 Waffles or pancakes: Make a big batch and freeze individually. Pop in the toaster on busy mornings and pair with a yogurt drink on the go.

🥛 Baked oatmeal: Oats + milk + eggs + fruit + nut/seed butter. An easy grab and go option you can pair with a yogurt or milk for extra protein.

🍞 French toast: Freeze individual slices and reheat in the toaster. Pair with hard boiled eggs or egg bites (these you can also prep ahead!)

🫐 Smoothie packs: Portion frozen fruit + spinach + other add ins into bags. Blend with milk, yogurt / protein.

Athlete tip: The goal isn't just something quick, it's a breakfast with carbs for energy + protein for recovery + enough energy to keep you focused in class while supporting your energy at practice.

You don't always need protein bars, shakes, and powders. Most of the time sticking to whole foods is the best option. Ne...
08/12/2026

You don't always need protein bars, shakes, and powders. Most of the time sticking to whole foods is the best option.

Need more snack ideas?
Grab your Ultimate Athlete Snack List packed with easy snack combinations you can keep on repeat!

Just saying!
08/12/2026

Just saying!

Feeling constantly fatigued or 'off' in your training?Has your period been irregular or missing completely?🤔 It might no...
08/11/2026

Feeling constantly fatigued or 'off' in your training?
Has your period been irregular or missing completely?
🤔 It might not just be a bad training week, it could be under under fueling or Relative Energy Deficiency in Sport (REDs).

REDs is linked to under fueling (when your body isn't getting enough energy to support your training and your overall health).

🚨 Early signs of REDs include frequent fatigue during practice, poor recovery, and changes in your mood or focus in school and at practice.

If under fueling goes on long enough, you may also experience changes in your menstrual cycle or become more prone to injuries.

A strong fueling plan can make a HUGE difference. I want to give you the tools you need to energize your training!

The tools that you need are in the Academy, my online nutrition course designed for high school athletes!

When you join the Academy you will have immediate access to:
30 + videos and tutorials guiding you through my core nutrition pillars of what and when to eat.
Fueling guides (for game day, practices, travel and more!)
A community where you can ask a sports dietitian (hi!) your questions and join live coaching calls!

Want to learn more? Follow the link in my bio for a behind the scenes peak at the academy!

Build a quick lunch with carbs + protein + color + fats 🏃‍♀️⚡️Want more meal ideas? Join the Academy for practical fueli...
08/10/2026

Build a quick lunch with carbs + protein + color + fats 🏃‍♀️⚡️

Want more meal ideas? Join the Academy for practical fueling tools, recipes & resources! 💚

When you join the Academy you will have immediate access to:
30 + videos and tutorials guiding you through my core nutrition pillars of what and when to eat.
Fueling guides (for game day, practices, travel and more!)
A community where you can ask a sports dietitian (hi!) your questions and join live coaching calls!

Want to learn more? Follow the link in my bio for a behind the scenes peak at the academy!

Have you downloaded the latest version of the Competition Day Nutrition Checklist?There are more snacks, ideas, and s...
08/07/2026

Have you downloaded the latest version of the Competition Day Nutrition Checklist?

There are more snacks, ideas, and shared some AMAZING recipes!

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