Exercise and Sports Nutrition

 Eating Before Exercise

What you eat before you exercise, train, or compete effects your performance.  Fueling and hydrating take time and practice before determining what is best for you!  Timing is everything–and can either improve or hinder your performance.


 Optimal Bone Health in Athletes

Consuming adequate Calcium and Vitamin D is crucial to maintaining strong, healthy bones and preventing injury.  Achieving optimal bone density can also help prevent osteoporosis.


Eating for Recovery

Carbohydrates, fluid, electrolytes, and protein, are all vital nutrients lost in sweat during workouts.  What is lost MUST be replaced!  Recovery nutrition is important for maintaining a healthy metabolism, muscle recovery, achieving fitness goals, and preparing for your next workout session!


Hydration for the Child Athlete

Keep fluid loss to a minimum during practice and games to avoid dehydration. Children need fluids (3–5 oz.) every 15–20 minutes during practice or games, and should be encouraged to drink whenever thirsty.


 100 Ways to Add an Extra 2,000 Steps Each Day

Small changes in your daily activity can quickly add up to 2,000 extra steps or more! Incorporating a few each day can easily put you well on your way!


Physical Activity Tracker

An important step toward achieving your exercise goals is to track your progress from week to week.  Download your weekly Tracker, and start today!


Beginner’s Guide to Running Your Personal Best

Healthy running begins with great preparation — proper fitting shoes, environmentally-suited clothing and safe running routes. But, a successful running program also means eating well to support daily, and additional, exercise energy needs. Running short on calories and other vital nutrients, such as carbohydrates, protein, fat, vitamins, minerals and fluids, can mean the difference in the long run. Click the link to read more…