Amy Stephens Nutrition – Nutritionist in New York City's West Village

Virtual and in-person appointments

Amy Stephens

MS, RDN, CDCES, CSSD

Licensed dietitian

specializing in sports nutrition

and eating disorders

Amy Stephens is a registered dietitian, certified specialist in sports nutrition, blogger, runner and food coach. She has over 20 years experience working with amateur and high-performing Olympic level athletes to achieve their sports performance goals using the latest science-backed approaches. Currently, Amy serves as team dietitian for Empire Elite Track Club, a high level group of athletes focused on making the US Olympic team. She coaches elite athletes on nutrition for optimal performance and recovery to maximize their personal success. She has traveled with her team to the Olympic trials in Eugene, OR as well as many other qualifying meets. There, Amy learned first-hand how to fuel high performing athletes for competition.

Amy also works as a collegiate dietitian for NYU Track and Field team which is located in New York City, New York. Amy meets with the team regularly to provide education on performance nutrition, meal plans, and race day nutrition.

Amy has experience working with athletes that struggle with proper fueling with a history of eating disorders, including RED-S. She works with her athletes to find holes in their current eating plans and creates easy-to-follow steps to improve their health and performance. Amy can work with you to create a nutrition plan to give you peak performance in any sport. Amy has worked with athletes focused on running, (marathon, track, ultra runners), pickleball, baseball, tennis and cycling. She is a runner herself and recently ran her first Boston qualifying (BQ) time in 2021.

Latest Blog Posts and Press

Should Athletes Use a CGM? A Look at the Benefits and Drawbacks

November 5, 2024

A Continuous Glucose Monitor (CGM) is a medical device designed to deliver real-time measurements of glucose (sugar) levels in the body. Although it is mainly utilized by individuals with diabetes to regulate their blood sugar, it has also become increasingly popular among athletes and health enthusiasts. While these devices offer a wealth of data, it’s crucial to consider how that information will be applied effectively.

Caffeine to improve athletic performance

October 10, 2024

Studies have shown an improvement in sports performance when caffeine is consumed before exercise (Clarke, 2018). Here are details about how caffeine works and the safe and effective dose that yields the best results.

Guide to Carb Loading for a Marathon

October 1, 2024

Plan, Prepare, and Prioritize Your Nutrition
Especially during taper week, it’s crucial to stay organized and mindful of your diet, particularly if you’re balancing a busy schedule. Even though we’re running less in the taper, nutrition is just as important as our bodies absorb all the training we’ve put in during our training cycle.

Amy's comprehensive approach has helped me focus on moving away from previous short term goals and provided me the tools to focus on living a truly healthy + balanced life. As I moved my perspective towards a gradual lifestyle change, replacing restriction with balance, I developed a healthy relationship with food. Grateful for our continued work together into the future.

I’ve been working with Amy now for over a year and she has been tremendously supportive providing valuable insight and information which has shown impactful results in my quest to improve health.

During the marathon, I followed the same hydration and nutrition strategies Amy taught me and it worked! Best of all, I shaved an hour off my marathon time from 2019 in NYC! Thank you for all of your helpful advice and I look forward to working with you again next cycle for half marathon training!

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amystephensnutrition

• Collegiate RD @nyuxctf & pro team @empireelitetrack.club
• Mom, Runner, Boston x2
• Empowering athletes to NOURISH body & mind w/FOOD

When fueling is on-point, you feel great and you c

When fueling is on-point, you feel great and you can enjoy the race!

Huge congrats to Sarah (@sarahboydmoran) for crushing the @nycmarathon with a steady pace and an impressive negative split. She nailed it!

#nycmarathon #fuelingplan #runnersnutrition #sportsrd #dietitian

So nice catching up with the @nyuxctf. Here are

So nice catching up with the @nyuxctf.

Here are some of the food items in the refueling station:

Tart cherry juice 🧃
Chocolate milk 🥛
Assorted bars (gluten free and plant based options)- Rx, kind, Clif
Bananas 🍌
Assorted low-fat yogurts
@honeystinger waffles 🧇

#sportsrd #sportsdietitian #collegerd #crosscountryrunning #rockefellerstatepark #nyuathletics

Caffeine is a natural stimulant that primarily aff

Caffeine is a natural stimulant that primarily affects the central nervous system. It is commonly found in various plants and is most notably present in coffee, tea, soft drinks, energy drinks, and chocolate.

☕️How caffeine works:
Caffeine blocks adenosine receptors that, in turn, prevent you from feeling tired. By blocking adenosine receptors, you can feel less pain, increase neuro-excitability, and improve your ability to focus which can lead to ergogenic effects on exercise performance.

✅Benefits of caffeine:
Reduces perception of pain and fatigue
Mobilizes fat to use for energy, sparing glycogen during exercise
Increasing alertness (reaction time and mood)

‼️Risks:
Effects of too much caffeine can cause jitteriness, shakiness, upset stomach, or reflux. None of these symptoms are ideal before or during a race. Be sure to test out caffeine dose and response before race day.

Some energy drinks or pre-workout beverages might have caffeine listed as one of these ingredients:

Guarana
Guayaki yerba mate
Guayusa
Cola nut
Cacao

🥯Caffeine for low-energy:
While caffeine can create the sensation of heightened energy, it cannot substitute for the actual energy derived from food. To enhance performance, caffeine is most effective when energy requirements are fulfilled through food first.

📚College Athletes:
Caffeine is classified as a banned substance by the NCAA. If a urinary caffeine concentration exceeds 15 micrograms per milliliter—which corresponds to consuming approximately 500 milligrams (or six to eight cups of brewed coffee) two to three hours prior to competition—it will result in a positive drug test.

🎽Olympic level athletes:
Caffeine is permitted in sports governed by the World Anti-Doping Agency (WADA).

#caffeine #energydrink #sportsrd #enegryboost #healthyathlete #collegeathlete #runningperformance #sportsperformancetraining #celsius #celsiusdrinks #celsiusenergydrink

Keep Your Kitchen Stocked with These Convenient Br

Keep Your Kitchen Stocked with These Convenient Breakfast Ideas! 🍌 🍎

Many individuals frequently miss out on breakfast, whether it’s because they’re not feeling hungry or they’re short on time.

For athletes who train at high levels, breakfast is essential to meet their nutritional requirements. Starting to eat later in the day makes it challenging to reach calorie and protein goals.

Here are the key benefits of eating breakfast:

1. Prevents muscle breakdown
2. Supplies energy for both the brain and muscles
3. Enhances cognitive function
4. Energizes you to start your day right

#breakfastideas #quickbreakfastideas #collegeathletes #grabngo #breakfastforathletes #sportsdietitian

Marathon recap: It was the best 8 mile marathon e

Marathon recap:

It was the best 8 mile marathon ever! Sunday was my day until it wasn’t. Despite a great four month training block and awesome guidance from my coach @kylemerber, Sunday wasn’t my day.

Foot pain started early at mile 5 and worsened until I could barely walk at mile 8. Had to stop.

@wgmarathon was a fantastic event and I look forward to run it next year! Well organized, great people, fast course and beautiful scenery. 10/10

Super fun chatting with @alexipappas at the pasta dinner the night before the race. She is super cool. I highly recommend her book, Bravey!

Happy fall racing! Looking forward to hearing about everyone’s races.

#fallmarathon #femalerunner #sportsrd #injuredrunner

Our bodies constantly use energy. Begin your day w

Our bodies constantly use energy. Begin your day with a nutritious breakfast to fuel your body and maintain your energy levels. 💥💥💥

Here are a few of my favorite breakfast ideas:

• Yogurt with fruit
• Avocado toast
• Toast with cottage cheese
• Oatmeal with fruit
• Eggs and toast
• Smoothie

#collegeathlete #eatbreakfast #fuelup #sportsrd #collegedietitian #performancedietitian #sportsdietitian #healthyathlete

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Amy Stephens, MS, RDN, CDCES, CSSD

Licensed dietitian

Specializing in sports nutrition and eating disorders

info@amystephensnutrition.com | Book your Session

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