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

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!

Breakfast doesn't need to be complicated!Carbs + protein + some color.Toast is a great place to start!🍞You can add prote...
08/06/2026

Breakfast doesn't need to be complicated!
Carbs + protein + some color.
Toast is a great place to start!🍞

You can add protein, fats, and color to a crusty carb based carrier of flavor in 5 minutes or less.

If you need more breakfast support, then you don't want to miss my ✨FREE✨ Back to school nutrition workshop on 8/17. Link in bio to learn more!

The back to school series is here! 🎒✏️My mission is to help you maintain your energy while getting used to your new scho...
08/05/2026

The back to school series is here! 🎒✏️

My mission is to help you maintain your energy while getting used to your new school schedule. Each week for the next few weeks I am going to focus on key points of your school fueling plan! Meals, snacks, recovery fuel and more!

Here is what is coming!
👩🏼‍💻 FREE Back to School Workshop on 8/17 at 1 pm EST. Link in bio to register!

🥯 Week 1: Breakfast!
🥪 Week 2: Lunch
🍌 Week 3: Snacks. During school and around training.

Week one of Back to School Tips and we are talking about breakfast!Why is breakfast ESSENTIAL?1️⃣ You are breaking the f...
08/04/2026

Week one of Back to School Tips and we are talking about breakfast!

Why is breakfast ESSENTIAL?
1️⃣ You are breaking the fast from sleeping overnight
2️⃣ It helps energize your brain for glass
3️⃣ It keeps your muscle energy up for practice

Here is a classic 5 minute breakfast option! Waffles, peanut butter and a drinkable yogurt.

What are your favorite quick breakfast options?

It is that time of year, back to school season. School, sports, homework, repeat! Life is about to pick back up. This ye...
08/02/2026

It is that time of year, back to school season. School, sports, homework, repeat! Life is about to pick back up.

This year, on top of my weekly back to school series, I am hosting a FREE 30 minute workshop, we will cover some simples that will set you up for success this year.

🍳 Breakfast: Easy ideas to start your day fueled and ready to go
🥪 Lunch: Build a balanced lunch you will actually want to eat
🍎 School Snacks: Quick options for between classes
🏃‍♀️ Pre-Practice Fuel: What to eat and when to fuel before training
❓Plus time for questions!

Save you spot! Link in my bio to join.

Address

Williamsburg, VA

Telephone

+17575854229

Website

Alerts

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

Shortcuts

Share

Category