Amy Stephens
MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Blog and Press
Bone Stress Injury Prevention: 7 Nutrition Red Flags Athletes Overlook
Bone stress injuries (BSIs), including stress reactions and stress fractures, are often caused by nutrition gaps. Warning signs are subtle and can appear weeks to months before injury strikes. When missed, they can progress into serious fractures that sideline athletes for an extended period.
Healthy Groceries on a Budget
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.
Best Breakfasts to Fuel Your Run
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
Protein Is Trending At Coffee Chains, But Is It Necessary?
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.
No, a Dairy Queen Blizzard Is Not Better Than Chicken and Rice for Muscle Growth
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.
Weekly Grocery List for Athletes
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.