MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
amystephens 
In this speaker panel at NYRR, we covered everything you need to know about preparing for the Brooklyn Half Marathon. We discussed what to wear, how to train and I focused on how to fuel. I discussed fueling workouts, how to use gels, electrolytes and best foods to eat on race day.
As a college athlete, proper nutrition is crucial for fueling your performance, supporting recovery, and maintaining overall health and well-being. It’s important to remember that your bodies are still developing and getting stronger. Nutrition has to be adequate to fuel you as a human, exercise, recovery and commuting to class. It’s important to pay careful attention to ensure you are fueling your body to stay healthy and prevent injuries. Additionally, as training volume and intensity increase over a training period, dietary needs evolve. Athletes must adapt their food intake to align with workout intensity and duration throughout the semester to avoid underfueling.
Here are some tips on how to nourish your body as a college athlete:
By following these tips and prioritizing proper nutrition, you can fuel your performance as a college athlete and support your overall health and well-being.
Building muscle is a process that requires strategic nutritional and workout practices. Rather than focusing on losing body fat, focus on what you can do to increase muscle growth. Here are some helpful tips that can help you achieve your muscle-building goals more effectively.
1. Eat Enough Calories
You need to be in a calorie surplus to gain muscle. This means you need to consume more calories than your body burns throughout the day. It might be helpful to pack extra snacks to fill in gaps between meals. This ensures you consistently have the energy to fuel your workouts and promote muscle growth.
2. Eat Often, Every 3-4 Hours
In order to maximize muscle growth, it’s recommended to spread out your protein intake throughout the day. According to a study by Schoenfeld (2018), aim to eat three meals and a couple of snacks each day to reach your nutrition targets. This ensures your body always has the nutrients it needs to repair and build new muscle tissue.
3. Target 20-40 grams Protein per Meal
Protein is key to muscle growth. That’s about 3-5 oz of chicken, fish, turkey, 3 eggs, 6 oz of tofu, or a serving of Greek yogurt with nuts. Use a food-first approach and incorporate protein supplements only when reaching your targeted protein amount is not feasible. Aim for .2 grams protein per pound per meal and .1 per pound for snacks.
4. Eat Carbs & Protein After Workouts
After a workout, your muscles are primed to absorb nutrients. Include 20-40 grams of high-quality protein within the first hour after a workout to improve muscle growth and recovery. Additionally, carbohydrates replenish glycogen stores, further promoting recovery and growth. Aim for a 3:1 ratio of carbs to protein.
5. Take Recovery Days
Muscle growth happens outside the gym. In order to gain muscle, your body needs time to recover and repair damaged muscle tissue. Therefore, it’s crucial to schedule recovery days into your workout regimen.
Common Questions:
To grow muscle, do I need to use pre-workout protein drink?
Pre-workout drinks can give you an energy boost because many contain caffeine however, they aren’t necessary for muscle growth. The keys to growing muslce is a consistent workout regimen, proper nutrition, and adequate rest.
When is the best time of the day to eat to build muscle?
Eat high-quality protein within one hour of finishing a workout to maximize muscle growth. Then continue to eat every 3 hours to facilitate muscle recovery and growth. Remember that protein supplements are more effective when your calorie balance is correct.
I’m a runner, should I take creatine?
The American Pediatric Association does not recommend use for individuals under 18 years old. Creatine works by converting carnosine in muscle at a faster rate, resulting in increased muscle strength. For runners, creatine can aid in short, high-intensity sprints and lifts lasting 0-30 seconds. Currently, creatine is being studied for use with endurance athletes. For more information on creatine such as dosing, click here.
What protein supplements are the best?
When food isn’t readily accessible, such as at a gym, field or track, protein supplements are a convenient option to meet protein needs. Along with a balanced diet, protein supplements are a great way to fill in the gaps to reach protein targets. However, the “best” supplement varies based on individual needs, dietary restrictions, and preferences. Protein supplements derived from animal protein tend to be complete proteins. This means they contain all essential amino acids in which the body cannot make. Some examples are whey, casein, and egg. A great plant-based option that are also complete proteins are soy and pea protein.
Follow @amystephensnutrition for more tips on how to effectively build muscle and improve your athletic performance.
References
Schoenfeld, B.J., Aragon, A.A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr 15, 10.
In today’s age of social media, it’s nearly impossible to scroll through our feeds without encountering a celebrity-endorsed diet plan or the latest trend in healthy eating. From Hollywood stars to Instagram influencers, everyone seems eager to share their secrets to achieving the perfect body through diet. But behind the glossy facade lies a harsh truth: many of these eating plans are not only unrealistic but also potentially harmful.
It’s no secret that celebrities and public figures face immense pressure to maintain a certain image. Whether it’s for a movie role, a photoshoot, or simply to keep up appearances, the pressure to look a certain way can be overwhelming. As a result, many turn to extreme diets or restrictive eating plans in an attempt to achieve the unattainable standards set by society.
The problem with these celebrity-endorsed diets is that they often promote unrealistic expectations and unhealthy habits. From juice cleanses to extreme calorie restriction to eliminating carbohydrates, these plans may promise quick results but rarely deliver sustainable long-term benefits. Be skeptical of celebrity endorsed plans, especially if they promote quick results. What’s more, they perpetuate the harmful notion that thinness equals health, ignoring the importance of nourishing the body with wholesome, balanced meals.
Celebrities have an opportunity to promote healthy eating behaviors however many do not. Recently, I was asked to review Kelly Ripa’s diet that was posted on Yahoo. After reviewing her typical day of eating, here’s what I discovered; she consumes about 1,600 calories and less than 50 grams of carbohydrates. The rest of her diet consists of green juices, nuts, and microgreens. This is not an appropriate amount of food for anyone, especially for an individual exercising one hour a day, as she claims. The average female that exercises one hour a day requires at least 2,200 calories and 300-400 grams of carbohydrates to meet nutrition needs. This amount is necessary to prevent injuries, optimize hormone production, keep up energy levels and prevent cravings. Consuming too few calories and carbohydrates can trigger increased hunger, cravings, moodiness and fatigue.
Younger individuals who are in the midst of their growth and development can be particularly susceptible to the influence of such information, which has the potential to cause even greater harm. They may try to mimic this type of eating despite being at a different stage of development. Calorie restriction can have both short and long-term consequences for this population. In the short term, younger individuals may experience mood swings, low energy and have trouble focusing in school. Longer term consequences can cause delayed or poor growth, hormonal changes and negative impact on mental health.
One needs only look at the rise of social media platforms like Instagram and TikTok to see the influence these diets can have on impressionable followers. By posting inappropriate diet messages, celebrities and influencers can reach millions of people, many of whom may be susceptible to the allure of quick-fix solutions for weight loss or improved health. But the reality is that these diets are often based on pseudoscience or anecdotal evidence, rather than sound nutritional principles. Celebrities have an opportunity to promote healthy eating and lifestyle.
It’s important to remember that what works for one person may not work for another, and that there is no one-size-fits-all approach to healthy eating. Being healthy is about nourishing your body with nutrient-rich foods, staying active, and prioritizing your mental health and overall well-being. The number on the scale does not equate with health or athletic performance.
As consumers, we must be critical of the content we consume and question the validity of so-called “expert” advice. Just because someone has a large following or appears on a talk show, doesn’t mean they’re qualified to dispense nutritional guidance. Instead, we should seek out reputable sources and consult with registered dietitians or qualified healthcare professionals for evidence-based information on healthy eating.
The best way to determine a reputable source is to check an individual’s credentials and look to see if they have proper training or a license to give nutrition advice. Merely offering advice doesn’t guarantee that the individual is properly trained or qualified to do so. Untrained “experts” can delay treatment or worsen a medical condition.
Registered dietitians (RD) hold a master’s degree from an accredited university and complete a 1,200 hour internship. Dietitians are governed by the certification on dietetic registration and can specialize in areas which require additional training for example, diabetes, sports nutrition, oncology, etc.
Medical doctors (MD) attend an accredited four year medical school and then train for a minimum of four years in a speciality area. Medical doctors are licensed and take multiple board examinations during training. They hold the highest level of education and training of any healthcare professional. The American Medical Association (AMA) is the governing agency. Doctors have privileges to prescribe, diagnose and treat medical conditions in their area of specialty.
It’s important to note that chiropractors are not MD’s and they cannot prescribe medications to treat medical conditions. Chiropractors treat bodily aches, pains, and conditions by using their hands and small instruments. They attend a four year chiropractic school and train for an additional 2-3 years. Chiropractors typically sell supplements.
In conclusion, the next time you come across a celebrity-endorsed diet or the latest trend in healthy eating, be skeptical. Ask yourself if the information is from a reliable source. Remember that being healthy is about balance, moderation, and nourishing your body —not deprivation or self-denial. Let’s shift the focus away from unrealistic expectations and toward sustainable, realistic approaches to nourishing our bodies and living our best lives.
TW: This content mentions eating disorders and body image.
1. Thinner = faster ✖
It is crucial for an athlete to fuel their body for performance. A stronger athlete is a better athlete. Many athletes believe that in order to be in peak condition performing as fast as possible, they need to sit at a very low body fat percentage or lose weight. Being in a state of low energy availability is extremely harmful to an athlete’s physical and mental well being.
When an athlete focuses on weight loss and the external “aesthetics” of their body, they may believe that weight loss is always a good thing. Unfortunately, that same athlete may be in an unnecessary state of low energy availability due to malnourishment, causing their body to focus its metabolic and physiological energy primarily on survival, rather than its other natural processes. In a study by Melin, Heikura, Tenforde, and Mountjoy, an athlete training for over 90 mins per day can even fall into a low energy availability state of survival if they are consuming less than 2,300 calories a day (depending on the athlete/training session). Prolonged weight loss or maintaining a low body weight that inhibits the body’s ability to carry out its processes can be dangerous. Low energy availability results in hormonal imbalances, menstrual dysfunction, decreased bone mineral density, immune system dysfunction, and threatens cardiovascular health and organ function.
2. I have to be strict about my nutrition to achieve my goals ✖
weight during their youth, or early years in the sport (Watson, 2017). This suggests that false ideals around body weight and performance are instilled in athletes at a very young age, who may then grow and become entrenched in the mindset that they need to be extremely rigid around their nutrition. Rigid or restricted manipulation of caloric and nutrition intake may sacrifice an athlete’s long-term health.
3. I should eat the same as my non-athlete friends ✖
Your friends may not be putting in 7+ hours a week of training like you are. Most people eat intuitively, listening to their own body’s hunger cues. If they don’t feel like eating breakfast, they won’t. If they are not hungry within 3-4 hours of eating a meal, they will not force themselves to eat a snack. Everybody’s needs are different, but it is important for athletes to note that they should absolutely not compare their own eating habits to their non-athlete peers. For an athlete, even a sustained energy deficit of ~300 calories per day can lead to a variety of health issues (Cialdella-Kam et al., 2014). While athletes absolutely do not need to constantly be thinking about food or how to fuel their training properly, comparing themselves to their peers and attempting to follow an eating pattern that doesn’t fit their personal goals may result in low energy availability, hindering their health and ultimately their performance as an athlete.
4. Not having a regular period is normal for high intensity female athletes ✖
Even if your teammates talk about their irregular menstrual cycles, this is not normal. Healthy hormones are crucial for an athlete’s overall health. Exercise related menstrual dysfunction is associated with compromised bone health such as risk of osteoporosis and stress fractures. Additionally, exercise related menstrual dysfunction is also associated with a variety of other health issues, such as cardiovascular dysfunction, endothelial dysfunction, increased cortisol levels, and higher risk for muscular injuries (Ciadella-Kam, 2014). Although it sounds convenient, a missing period poses the risk for many health consequences.
5. Sleep is not important ✖
While it is hard to balance college sports, academics, and a social life, it is crucial not to neglect sleep. Sleep is an integral part of recovery and many studies suggest evidence that sleep deprivation negatively affects performance. Sleep deprivation raises the risk of injury and illness in addition to hindering recovery from practices or workouts (Watson, 2017). Athletes need at least 8-10 hours of sleep per night.
References
Cialdella-Kam L, Guebels CP, Maddalozzo GF, Manore MM. Dietary intervention restored menses in female athletes with exercise-associated menstrual dysfunction with limited impact on bone and muscle health. Nutrients. 2014 Jul 31;6(8):3018-39. doi:
10.3390/nu6083018. PMID: 25090245; PMCID: PMC4145292.
Melin, A. K., Heikura, I. A., Tenforde, A., & Mountjoy, M. (2019). Energy Availability in Athletics: Health, Performance, and Physique, International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 152-164. Retrieved Jun 19, 2023, from
https://doi.org/10.1123/ijsnem.2018-0201
Watson AM. Sleep and Athletic Performance. Curr Sports Med Rep. 2017 Nov/Dec;16(6):413-418. doi: 10.1249/JSR.0000000000000418. PMID: 29135639.
One-to-two hours before your workout, it is important to have a pre-workout snack that is rich in carbohydrates and protein to give you the energy you need to perform at your best. Some great pre-workout snacks include a banana with peanut butter, toast with peanut butter, rice cakes or a nutrition bar such as Clif, Nutrigrain or Maurten bar. If you need a quick snack right before you start your workout, opt for quick acting carbohydrates. Excellent choices include fruit snacks, sports drinks, or energy gels.
Target about 40-60 grams of carbohydrate and 8-12 oz fluids.
During your workout, it is important to stay hydrated by drinking water or a sports drink to replace the fluids lost through sweat. Consider adding electrolytes if you find yourself sweating excessively. If your workout lasts longer than an hour, consider having a small snack such as an energy gel, fruit, or sports drink to keep your energy levels up.
Hydration needs during the workout depend on its duration and intensity. A common recommendation is to drink about 4-10 ounces (about 100-300 milliliters) of water every 10-20 minutes during the exercise.
After your workout, it is important to refuel your body with a post-workout snack or meal that is rich in protein and carbohydrates. This will help to replenish your energy stores and aid in muscle recovery. Some great post-workout snacks include chocolate milk, a piece of fruit with a protein shake, trail mix and dried fruit, a turkey and avocado wrap, hummus wrap, or fruit and granola.
Rehydrate after the workout by drinking fluids (water or sports drink). A general guideline is to consume about 16-24 ounces (about 500-700 milliliters) of water for every pound (0.45 kilograms) of body weight lost during exercise.
Remember, fueling and hydration requirements can vary from person to person based on individual preferences and dietary restrictions. It’s essential to listen to your body and find what works best for you. Proper fueling before, during, and after your indoor workout is key to achieving your fitness goals and maintaining a healthy body.
During the winter months, nutrition priorities shift towards hydration, foods that generate body warmth, and those that boost the immune system.
1. Hydrate even if you don’t feel thirsty. Your body loses water through both respiration and perspiration. This becomes particularly crucial during winter months and even more so if training at altitude. Performance can be impacted by dehydration, so maintain hydration by consistently sipping fluids throughout the day. If you tend to sweat heavily, consider incorporating electrolytes as well.
2. Layer your clothing to avoid overheating. Aim to dress for temperatures that are 10-20 degrees warmer than the outside temperature. If the temperature is 32℉ (0 ℃), dress for 40 or 50℉ (4-10℃). As your body temperature rises during activity, you can gradually remove layers to prevent overheating. Wearing too many layers can lead to increased sweating, potentially hastening dehydration.
3. Replenish fluids immediately after a workout. Kickstart recovery and hydration by choosing warm fluids like soups, teas or hot chocolate.
4. Do not let the need to remove layers for restroom breaks lead to intentional fluid restriction. Stopping and removing extra layers to urinate can be time-consuming and inconvenient. Nevertheless, athletes should be mindful that dehydration can significantly impair sports performance.
Breakfast
Oatmeal made with frozen blueberries, topped with sliced banana, nut butter and cinnamon
Snack
Trail mix with dried fruit and salted almonds
Lunch
Homemade soup or stew
carrot ginger, winter vegetable and farro, chicken noodle, lentil, beef stew
Snack
Homemade muffins (apple and carrot superhero muffin recipe)
Chamomile or turmeric tea
Dinner
Salmon with roasted sweet potatoes, and a kale salad with feta cheese, pumpkin seeds, dried cranberries and lemon vinaigrette dressing
It’s a matter of education and training.
Consult with a healthcare provider who has appropriate training in the specific area you require assistance with. Inquire about your practitioner’s training to verify it aligns with your nutrition objectives. Following advice from an untrained provider can be detrimental, potentially preventing or delaying appropriate treatment.
Dietitian
Starting in 2024, individuals will need a Master’s degree from an accredited university in order to be eligible for the dietetic exam which is necessary to become a registered dietitian (RD). Courses include clinical practice, complementary and alternative nutrition therapies, diseased gut, and clinical nutrition assessment. For more detailed information about requirements, click here.
Training
Complete a 1,200-hour dietetic internship by an accredited program. During the internship, students rotate through different settings such as hospital, community-based rotation and food service areas. Students learn how to practice medical nutrition therapy (MNT) and communicate with medical teams that include physicians, physical therapists, mental health providers, and family members.
Dietetic exam
After successfully completing eligibility requirements and being validated by the commission on dietetic registration, individuals must take and pass the board exam in order to become a registered dietitian. For more information about the exam such as the outline and study resources, click here.
Place of work
Dietitians can hold positions in hospitals, universities, the military, international olympic committee (IOC), foodservice, or doctor’s offices.
Continuing medical education (CME)
Every five years, the commission on dietetic registration (CDR) requires 75 credits of CME. This can be accrued through seminars, journal articles, workshops, webinars, training programs, additional certifications, etc. For a full list of how to obtain CME, click here.
Specialty certifications
In addition to the registered dietitian credential, there are many other specialties which are listed below. They each have different training requirements, supervised hours and exams.
Nutritionist
Education
No standard. Anyone can claim to be a nutritionist…There is no formal governing body.
Training
There is no current standard for training nutritionists. The type of courses offered and length of programs for nutritionists varies. Some nutritionist programs can be as little as 10 weeks online. No state licensure standard for all nutritionists.
Click HERE for full story.
You might have the best shoes and completed the best training plan, but if your nutrition is off on race day, you won’t perform your best. Whether this is your first or tenth marathon, here are a few common mistakes that I hear from my athletes.
Plan out how many gels you need. It will likely be more than you’re used to carrying. Stash the gels in pockets, in gloves, hats – anywhere you can easily access them. It is better to be over prepared than underprepared!
On race day, the last thing you want to worry about is if a new food will sit well in your stomach before a race. It is best to stick to the food, drinks and energy products you know you can handle, and that you’ve practiced with on long runs during training. On the course, there might be lots of foods offered like bananas, candy, bars or gels, take these only if you’ve had them in the past.
Eating too close to start time
Establish a race day food plan that you’ve tested out and stick to it! Recognize that race day will likely be different and you might need to be eating while traveling to the start line. Stick with the same timing that you’ve practiced so you have plenty of time to digest. Race day is not the day to try a new fuel timing plan.
Your diet does not have to be perfect to be a runner. As long as most of your foods are nutritious, and you are eating enough, there is room in your diet for less nutrient dense foods that you enjoy!
Proper hydration in the cold weather is essential for keeping your muscles firing. Even in the colder weather, when you do not feel like you are sweating as much, your hydration needs do not decline much.
Calm the nerves by prepping your race day foods. Lay out all the foods you’ll need and list the times that you normally eat them.
