MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Eating nutrient-dense foods doesn’t have to be expensive. With a little planning, it’s possible to choose nutritious options without overspending. Below is a list of budget-friendly foods that provide energy to support workouts and everyday activities.
Breakfast sets the tone for the day, especially for runners.
After an overnight fast, your glycogen (stored carbohydrate) levels are lower. Eating in the morning helps:
– Replenish glycogen
– Kickstart metabolism
– Support muscle repair
– Make it easier to meet daily carb and protein goals
– Supports gut health and regularity
If you’ve noticed protein-boosted coffee drinks, lattes, muffins, and breakfasts everywhere you look, you’re not imagining it. Major food chains have turned protein into a marketing opportunity to lure customers, implying that more protein equals better health and more energy. But for most individuals, the extra isn’t necessary and might actually lead to poorer health outcomes.
In early 2026, a viral social media post claimed that a “Harvard and Mayo Clinic study” found eating a Dairy Queen Blizzard post-workout led to 43% higher muscle protein synthesis (MPS) compared to a traditional recovery meal like chicken and rice.
Feeling overwhelmed at the grocery store is completely normal, especially when you’re managing training, school, work, and recovery. This Weekly Grocery List for Athletes takes the guesswork out of shopping so you can get in and out with purpose. Fill your kitchen with foods that boost energy, enhance performance, support recovery, and keep you healthy throughout the season.
This blog is about providing athletes with research-backed information so they can make informed, self-aware decisions about how much they drink and alcohol’s impact on overall health and performance. This isn’t a judgment about alcohol consumption or abstinence. Rather, it is a means of educating athletes so that they know how alcohol impacts their body and performance.