Bone Stress Injury Prevention: 7 Nutrition Red Flags Athletes Overlook
Use this guide to prevent bone stress injuries and stay healthy.
Bone stress injuries (BSIs) which include bone stress reactions and stress fractures, are often linked to underlying nutrition gaps. The challenge is that the warning signs are subtle and typically appear weeks to months before an actual injury develops. When these early indicators are missed, they can progress into a more serious bone injury that can take an athlete out of training for a while.
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.
How Alcohol Affects Training, Recovery, and Performance: What the Research Shows
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.
Caffeine to improve athletic performance
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.
MACRONUTRIENT TRACKING: HELPFUL OR HARMFUL
By Kate, Cochran, NCAA Division III track and field athlete.
I often get asked my opinion on “tracking macros” and whether or not I do it as an athlete. While I think tracking your macronutrients as an athlete can be a good tool to ensure you’re eating enough to improve performance, I personally do not do it.
Sample presentation for high school athletes
These slides are examples from a presentation designed for high school athletes, highlighting key topics such as a performance plate, nutrient timing and hydration. They provide a preview of the type of content that can be shared in a team or classroom setting, offering practical, age-appropriate guidance that athletes can easily apply to their training, competition, and daily routines.