Amy Stephens

MS, RDN, CSSD, CEDS

Licensed dietitian

specializing in sports nutrition

and eating disorders

College athlete

Easy Nutritious College Athlete Meal Ideas

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Easy Nutritious Meals for Athletes

  • By Amy Stephens RDN CSSD
  • Sonia Paraschac, intern

In college, when focusing on countless things such as school work and athletics, it can be difficult to find nutritious balanced meals on campus and time consuming to take all that effort to cook something complicated. Prioritizing all three macronutrients in one’s diet is essential for all college athletes to continue to boost daily energy, help with muscle recovery, and additionally leads to preventing injury (Web).

The Macronutrients (carbohydrates, fats, and protein)

Glucose, from carbohydrates, provides the body’s primary energy source during intense exercise. Proteins made from amino acids are responsible for repairing muscles and tissues and are crucial for cellular functioning. In our bodies, we have non-essential amino acids that the body makes on its own and essential amino acids that the body needs to get from food sources. Fats play a large role in cell membrane structure, fat-soluble vitamin absorption, as well as a stored energy source (Bytomski). 

Making sure that all three of these macronutrients are present at all meals of the day is very important, but can be very difficult to achieve. Here are 5 lunch recipes and 5 diner recipes that are perfect for college athletes who are in a hurry and want to prioritize balanced nutritious meals.

Quick tips

As a college student myself I realized how difficult it can be to cook easy meals and prioritize nutritious foods when maintaining a busy lifestyle. Over the past two years, I have started doing things that make eating balanced meals much easier on the go. Some of the ways that I make cooking easier are: 

  • Planning and meal prepping large quantities of my favorite dinners on Sundays before the week.
  • Scheduling my grocery shopping on the same day of the week each week.
  • As someone who is a little squeamish around raw meat, I get a rotisserie chicken from the store and take the meat off and use that in my recipes during the week. 
  • Try to make cooking fun and switch up the meals I make so they are not always the same.

Blueberry Cottage Cheese Pancakes

Recipe:

  • makes around 12-14 pancakes
  • 2 cups cottage cheese
  • 4 large eggs
  • 1 ¼ cups of whole oats
  • 1 tsp vanilla extract
  • 3 tbsp maple syrup
  • 1 tbsp baking powder
  • 1 cup blueberries
  • Optional topping:
  • ¼ cup of greek yogurt
  • Drizzle of maple syrup
  • Fruit of choice

Directions:

In a small blender, blend your 1 ¼ cups of whole oats until it forms an oat flour. Place the flour into a medium size bowl and stir in the baking powder. Blend cottage cheese, eggs, maple syrup and vanilla until you get a smooth mixture with no chunks. Stir the wet ingredients into the bowl with the oat flour. Heat up a pan on the stove with medium heat and add butter or oil of choice. Pour in small dollops of the batter to the pan and add blueberries. Cook until golden brown on both sides. Add a scoop of greek yogurt, fruit, and a drizzle of maple syrup and enjoy! These pancakes are packed with protein from the cottage cheese and still taste delicious. This is one of my favorite new recipes and is super easy.

Avocado Toast With Eggs and Greens

Recipe:

  • 1 whole medium avocado
  • 2-3 eggs
  • 2 slices of bread of choice (my favorite is whole wheat sourdough)
  • 1 handful of arugula or spinach

Directions:

Toast your two slices of bread until golden. Scoop your avocado into a bowl and mash it with a fork. Add any desired seasoning such as salt and pepper to taste. Cook your eggs on the stove, I prefer mine scrambled with salt and pepper. Spread your avocado mixture on your pieces of toast. Add a handful of arugula or spinach to each piece of toast, and then add your eggs on top. Avocado toast offers the perfect balance of carbohydrates, fat, and protein to fuel you for your day.



Kale Caesar Salad

Recipe:

  • Two cups of kale
  • 1 cucumber
  • ½ cup of croutons
  • ½ cup of shredded parmesan cheese
  • Protein of choice: sliced Turkey, rotisserie chicken, grilled chicken (whatever is available), cubed tofu
  • Caesar dressing

Directions:

Start off by chopping up your kale and removing any large fibrous stems in the middle. To make the kale less tough, I lightly massage the kale with olive oil and salt for 2-3 minutes. Slice the cucumber and add it to the kale. Add parmesan cheese and croutons to the top of the kale as well. Top with whatever protein you have. I recommend getting a rotisserie chicken from the grocery store to add to meals all week long. Add a scoop of your favorite Caesar dressing and stir! This salad is a staple in my life and takes under 15 minutes to prepare. Serve with sour dough toast!

 

Turkey, Veggie, and Hummus Wraps

Recipe:

  • 1 whole wheat wrap
  • 3- 4 pieces of sliced turkey breast ⟶ deli or prepackaged at the grocery store 
  • 1-2 spoonful of hummus (esti is my favorite)
  • 1 cucumber
  • Sliced bell pepper
  • Handful of grape tomatoes or pieces of sliced tomato
  • Handful of spinach

Directions:

Heat up or toast your whole wheat wrap, and then spread the hummus on the bottom and layer your toppings starting with the turkey. The veggies I listed above are just suggestions. You can put whatever leftover vegetables you have in your fridge which makes this the perfect easy college lunch.

Chopped Salad Sandwich

Inspired by Baked by Melissa 

Directions:

  • One piece of toasted bread
  • Lettuce of choice
  • Veggies of choice (cucumber, tomato, carrots, peppers, avocado, leftover cooked vegetables)
  • Protein of your choice (tofu, tuna, rotisserie chicken, sliced turkey)
  • Balsamic vinaigrette (you can even just do a drizzle of olive oil, lemon juice, and salt)

Instructions:

Put your bread in the toaster. I would recommend using a larger piece of sliced whole wheat sourdough for this open-faced chopped salad sandwich. Add all your salad components to a bowl, chopping each ingredient very finely before adding it. Mix in the vinaigrette or whatever dressing is available and desired, and then add the chopped salad to the top of the bread. When the bread is toasted it offers a really satisfying crunch and is a perfect way to use up extra ingredients in the fridge. This recipe is SO easy for on the go and is very nutritious.



Mediterranean Bowls

Mediterranean Bowls

Ingredients:

  • 1 Cup quinoa
  • 1 Cucumber
  • 1 Bell Pepper
  • Handful of tomatoes
  • 1 can of Chickpeas
  • Greens of choice
  • Protein of choice such as chicken or tofu
  • Sprinkling of feta ⟶ good quality feta

Dressing:

  • balsamic vinegar
  • dijon mustard 
  • olive oil

Directions:

Cook one cup of quinoa on the stove. While it is cooking, wash and chop your veggies. In a bowl combine the quinoa with the veggies and add salt, pepper, olive oil, and any other desired seasoning. Top with your greens and protein of choice. This is another great recipe to use pieces of a store bought rotisserie chicken. Add a sprinkle of feta and enjoy. This recipe makes a large serving and is perfect to store and meal prep for the week. I will usually get 3-4 meals out of it. This meal is the perfect dinner or lunch. Quinoa is a complete protein and a carbohydrate as well giving you plenty of nutrients to fuel your day!

Chicken Teriyaki with Avocado, Cucumber, Edamame Salad

Ingredients:

  • 1 piece of chicken breast
  • Store bought teriyaki sauce
  • 1 cup of rice (brown for extra fiber)
  • 1 cucumber
  • 1 avocado
  • 1 package of frozen edamame
  • Extra cooked vegetables

Dressing:

  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 3 tbsp rice wine vinegar

Directions:

Take your piece of chicken breast and place it on a sheet pan with aluminum foil. Pour some of your store bought teriyaki sauce on top of the chicken and place it in the oven at 400-425 degrees until fully cooked (around 30 minutes).  Add your one cup of rice to a pot and let that cook. While that is cooking, chop up your cucumbers, and avocado and microwave your edamame beans per the bagged instructions. Add those ingredients to a bowl and pour over the soy sauce, sesame oil, and vinegar. Stir to combine. You can add any other type of cooked veggie that you have on hand such as broccoli or green beans if wanted. Place your rice and cooked chicken in a bowl and add your salad on top with a drizzle of the dressing. This is one of my favorite new diner recipes and the salad is delicious. If you do not want to cook the chicken, you can add store bought rotisserie chicken or substitute tofu or other types of fish. This recipe can make more than one service and is also great for meal prepping. 



Pasta With Meat Sauce

Ingredients:

  • Jar of tomato sauce ⟶ I like Rao’s 
  • 1 package of ground meat (turkey or beef), 1 pound 
  • White or Whole Wheat pasta
  • Cooked Veggies (optional)

Directions:

This is a super easy recipe. Add your raw ground meat to a pan and place on the stove at medium heat. Add salt, pepper, and other desired seasonings as well as a drizzle of olive oil into the meat. Cook until all the meat is brown. If you have a little extra time you can add extra veggies like a carrot, zucchini, eggplant, and onion to make it more veggie happy. Add in your jarred tomato sauce and pour over the whole wheat pasta. This recipe is super easy, satiating, and satisfying. You can easily make it vegetarian by adding just the veggies to the sauce over the pasta.



Burrito bowl

Ingredients:

  • 1 cup of brown or white rice
  • 1 can of black beans
  • Protein of choice (ground chicken, beef, turkey or tofu work best)
  • Around 1 cup of spinach or kale
  • 1 bag of frozen corn
  • Handful of fresh tomatoes, bell peppers, avocado or other fresh veggies
  • Shredded cheese
  • Tortillas

Directions:

This meal is amazing because once you prepare all the ingredients, you can make them into a bowl, taco, burrito or quesadilla. I normally start with the meat. I love to take ground turkey or ground chicken and cook it in a pan with olive oil and taco seasoning. For this, I would make one package of meat. This recipe is also great with chicken in the oven or that store bought rotisserie chicken. Tofu or extra veggies can be used to make it more vegetarian friendly. After you cook the meat, cook the rice in a pot, and pour your beans in another pot and season as desired. You can cut up your raw veggies as extra toppings, and microwave your frozen corn as well. For spinach or kale, I like adding it to a pan with a little olive oil and garlic and cooking it until wilted. I love to add this to my bowls for extra iron and greens. Take all the components you just prepared and make it into whatever your heart desires. This is another great meal to prepare for the week!

Sheet Pan Salmon

Ingredients:

  • 6 – 8 oz of skin on salmon filet
  • 1 Tbsp mustard
  • Cracked pepper to taste
  • 1 bunch of asparagus (washed and ends trimmed and cut)
  • 1 potato

Directions:

The best part of making a sheet pan meal is it’s done in one sheet making it super easy! To start, take your potato and cut it into cubes. Place them on one side of a large sheet pan with parchment paper under. Drizzle olive oil, salt, pepper, and other desired seasonings. The potatoes will need a little longer in the oven than the salmon and asparagus, so cook for around 15 minutes with just the potatoes in the oven at 425 degrees. After 15 minutes, take the potatoes out and place your piece of salmon on the sheet as well. Take your tablespoon of mustard and spread it across the salmon. Crack black pepper on top to taste. Take your bunch of asparagus, wash and trim them and place them on the other open side of the sheet pan. Like the potatoes, drizzle olive oil, salt, pepper, and whatever other seasoning you like. Cook this for another 15 minutes and enjoy! Salmon is high in Omega-3 fatty acids and is a great food to add to your diet. This meal is easy and so delicious!

References

Bytomski, J. R. (2018). Fueling for performance. Sports health. https://pmc.ncbi.nlm.nih.gov/articles/PMC5753973/

Web. (2024, August 26). Nutrition for athletes: Fueling your performance. UMMS Health. 

7 Nutrition Myths Every Athlete Should Stop Believing

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7 Nutrition Myths Every Athlete Should Stop Believing

  • By Kate Cochran, NYU Cross Country and Track Athlete
  • By Amy Stephens, Sports Dietitian

As an athlete, I often come across all kinds of advice—on how to eat, train, and recover—and it can be hard to know what really works. With social media playing such a big role in how we share and learn information, especially from influencers and fitness personalities, it’s easy to get overwhelmed by the sheer amount of content out there. On top of that, there are also long-standing beliefs in the athletic world that have been passed down over time—some of which may not be fully supported by science. While well-intentioned, these ideas don’t always serve athletes in the best way when it comes to health, performance, or recovery.

Myth #1: You need to eat perfectly to perform your best. 

I often get comments from friends and family like, “Since you study nutrition and run, you must eat perfectly all the time!” The truth is, I’m far from a “perfect” eater—and I don’t think anyone needs to be. I’m a big believer that honoring your cravings and enjoying a wide variety of foods is actually part of fueling well for performance. When you constantly strive to eat “perfectly,” it can create a rigid mindset around food, which isn’t sustainable or healthy. In fact, research shows that overly restrictive eating can increase the risk of disordered eating behaviors and lead to chronic underfueling—both of which can negatively impact performance, recovery, and long-term health. Food should support your training, yes—but it should also bring joy, satisfaction, and flexibility. It’s meant to nourish your body and your life.

 

Myth #2: Sugar should be avoided in an athlete’s diet. 

I also hear comments all the time like, “You probably never eat dessert since you’re an athlete,” but that couldn’t be further from the truth. I actually have a pretty big sweet tooth and eat dessert almost every night—because I enjoy it, and it makes me happy. The idea that athletes should avoid sugar just doesn’t hold up, especially for endurance athletes. Our bodies rely heavily on carbohydrates—specifically simple sugars—for energy during training and racing. In fact, if we tried to cut out sugar completely, we’d likely feel sluggish, tired, and under-recovered.

Take GU energy gels, for example. They’re made with simple sugars like fructose and maltodextrin, and they’re designed to deliver quick, easily digestible energy. I use them on long runs all the time, and every time I take one, I feel a noticeable second wind. It helps me finish 13- to 14-mile runs feeling strong instead of drained.

Of course, balance still matters. It’s important to get a variety of nutrients throughout the day—carbs, protein, fats, fiber, vitamins, and minerals from whole foods. But enjoying dessert on top of a balanced diet isn’t going to harm your performance. In fact, there’s no research showing that eating sweets will negatively impact athletic outcomes—only evidence supporting the critical role of carbohydrates (aka sugar) in fueling performance, especially in endurance sports.

 

Myth #3: Athletes should avoid processed foods. 

I hear this one a lot and it’s a pretty big misunderstanding. The word “processed” gets a bad rep, but the truth is, almost all food is processed in some way. It’s extremely hard to eat a diet completely free of processed foods. Processed foods offer a convenient option for busy athletes, helping them maintain energy levels throughout the day.

There’s a big difference between minimally processed and ultra-processed foods.

  • Minimally processed foods are things like washed spinach, brown rice, yogurt, or canned beans. They’ve been slightly changed but still keep most of their nutrients and are super healthy.
  • Ultra-processed foods are things like chips, soda, candy bars, or fast food. These usually have lots of added sugar, salt, and artificial ingredients. Eating too much of these can be bad for your health.

As an athlete, I rely on certain processed options to fuel training and support recovery. After a hard session, I’m not sitting down to prep a kale salad—I’m grabbing something quick like a bagel or chocolate milk to help kickstart the recovery process. During long runs, I rely on sports gels, chews, and drinks—which are technically ultra-processed but essential to avoid bonking.

And from a performance perspective, there’s science to back this up. Processed carbs like white bread, pasta, and sports nutrition products are rapidly absorbed and provide quick energy—crucial for endurance athletes before, during, and after training. Cutting out all processed foods in the name of “clean eating” can actually backfire. It can lead to under-fueling, nutrient gaps, and a stressful, overly rigid mindset around food. In other words: it can do more harm than good.

 

Myth #4: BMI is a reliable measure of athletic health. 

During my four years of collegiate running, I never once knew—or cared—about my BMI. And honestly, even if I did know it, that number wouldn’t make me run faster or feel stronger. 

BMI, or Body Mass Index, is basically a quick calculation based on your height and weight that sorts people into categories like underweight, normal, or overweight. While it can be a rough health check for the general population, it doesn’t work well for athletes. That’s because BMI doesn’t tell you what your weight is actually made of—it can’t separate muscle from fat, bone, or water. And since athletes naturally carry more muscle than most people, BMI often gets it wrong. So relying on BMI as a measure of health or fitness can be misleading—and sometimes even harmful. For me, paying attention to how I feel, how I recover, and how I perform has always been way more useful than fixating on a number that doesn’t show the full picture.

 

Myth #5: Lighter=faster.

This is such a common—and extremely harmful—myth in the running world. The idea that losing weight automatically makes you faster might sound straightforward, but it’s way more complicated than that. In reality, chasing a lower weight often leads to underfueling, which can cause low energy, poor recovery, hormone issues, and a higher risk of injury. When you’re not eating enough, your body doesn’t have the fuel it needs to perform—so you’re more likely to crash mid-run, get injured, or hit a plateau. Speed doesn’t come from shrinking your body; it comes from fueling well, building strength, and training smart. Muscle gives you power and efficiency, which are key in endurance sports. Personally, I’ve felt my strongest and fastest not when I was at my lightest, but when I was eating enough, lifting regularly, and prioritizing recovery. Lighter doesn’t equal faster—stronger does.

 

Myth #6: Protein over carbs.

There’s a lot of talk about whether carbs or protein should take priority in an athlete’s diet. While protein is important for recovery and muscle repair, endurance athletes rely heavily on carbohydrates as their primary fuel source. Skimping on carbs in favor of high-protein, low-carb diets—like many influencers promote—can actually hurt performance and leave you feeling drained.

While protein is important for muscle repair, carbs are what keep you going during the work. For reference, research recommends that endurance athletes consume roughly 6-12 grams of carbohydrate per kilogram of body weight per day, and roughly 1.2-1.4 grams of protein per kilogram of body weight per day, depending on training load. So no, protein doesn’t need to take over your plate—carbs should be front and center if you want to perform and feel your best.

 

 Myth #7: Supplements are key to peak performance. 

There are definitely some supplements that can be helpful—especially if a doctor or dietitian recommends them to correct a deficiency. But there are also a lot of products heavily promoted on social media, especially to athletes, that claim to boost performance but have little research to back them up.

Take BCAAs, for example. I frequently see these powders advertised on my instagram feed with promises of better recovery, less soreness, and improved endurance. But the reality is, if you’re already eating enough total protein from foods like chicken, tofu, or whey, you’re getting plenty of BCAAs—plus all the other essential amino acids. So for most athletes, BCAA powders don’t add anything extra.

That’s the case with a lot of these trendy supplements. Instead of jumping to add new powders and pills, start with the basics: make sure your iron, vitamin D, vitamin B-12, vitamin C, magnesium, and calcium are covered through food first. If a blood test shows you’re low, then it might make sense to supplement.

All of the extra “performance-enhancing” stuff you see online usually offers tiny (if any) benefits—while a balanced, consistent diet will give you the biggest return over time. Because supplements are not regulated, they may contain ingredients that could be harmful to both health and athletic performance.



Lost Your Period? Here’s How Low Estrogen Could Be Impacting Your Performance

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Lost Your Period? Here's How Low Estrogen Could Be Impacting Your Performance

  • By Kate Cochran, NYU Cross Country and Track Athlete
  • Reviewed by Amy Stephens, Sports Dietitian

If you’re a female athlete, getting your period is really important. There are many ways that you can use your cycle to your advantage in your sport and in life. When I started running in high school, there was this widespread belief—one that I hope is starting to fade—that losing your period was a sign of being in “peak fitness.” But that idea has no scientific basis and, in reality, it’s the exact opposite. Losing your period can have serious negative effects on your wellbeing, health, and athletic performance both in the short term and over the long run. I think a lot of women share the fear that they won’t perform well while on their period, especially with symptoms like cramps, fatigue, or emotional ups and downs. But in my experience, almost all of my personal bests throughout my athletic career have actually happened while I was on my period. I tend to feel stronger and notice a higher pain tolerance during that time.

The hormonal shifts that happen during your period—like the drop in estrogen and progesterone—can make you feel tougher, both physically and mentally. Some women might notice they can handle pain better or feel a surprising sense of strength. And honestly, when you’re not feeling your best, it can force you to lock in and push even harder. There’s a kind of mental edge that comes with knowing you’re working through it.

Having a stable and fairly regular period is one of the most visible and reliable signs of overall health. So if your period suddenly stops, it’s not something to brush off — it should serve as a red flag. It’s your body’s way of telling you that something may be off-balance. Here are some common reasons why you might lose your menstrual cycle:

  • Low Energy Availability – meaning you aren’t eating enough to fuel both your training and basic bodily functions. This energy deficit can suppress reproductive hormones-disrupting your cycle.
  • Overtraining – too much training without enough recovery can throw off your hormonal balance and lead to missed periods.
  • High physical or emotional stress – Stress, whether it’s from intense workouts, life changes, or mental health, can impact the hypothalamus, which plays a key role in regulating your menstrual cycle.
  • Polycystic Ovary Syndrome (PCOS) –  a hormonal condition that can cause irregular or absent periods due to elevated androgens and disrupted ovulation.

  • Hypothalamic Amenorrhea (HA) –  is a medical diagnosis made by your doctor that indicates your body isn’t producing enough reproductive hormones. This often happens due to factors like low energy availability, overtraining, weight loss, low body fat, or high levels of stress. These stressors cause the hypothalamus—a part of the brain that helps regulate hormones—to reduce its release of GnRH (gonadotropin-releasing hormone). This, in turn, lowers levels of LH and FSH, two key hormones that stimulate the ovaries. When these hormones drop, estrogen levels decrease, leading to irregular or missing periods.

When estrogen stays low for too long, it doesn’t just affect your period—it affects your entire body. For one, bone health takes a major hit. Estrogen helps keep your bones strong, so when it’s suppressed, you’re more likely to develop low bone density and face a higher risk of stress fractures and overuse injuries—the kind that can take you out of training or competition.

But it doesn’t stop there. Cardiovascular performance can drop, too. Estrogen supports healthy blood flow and heart function, so low levels can lead to slower recovery, reduced endurance, and feeling like your stamina just isn’t where it should be.

Low estrogen can also disrupt your sleep, making it harder to fall asleep or stay asleep through the night. Poor sleep can affect everything from recovery to focus, energy levels, and even immune function—which means your body has fewer chances to repair and recharge.

Mentally, you might notice mood swings, anxiety, or trouble focusing—all of which can seriously affect your motivation and consistency. And when it comes to building strength or bouncing back from tough workouts, low estrogen makes it harder for your muscles to repair and grow, which means you might not be seeing the progress you expect—even when you’re putting in the work.

A hormonal imbalance, especially low estrogen, can quietly chip away at your physical performance and mental edge. It’s not something to ignore—your body is trying to tell you it needs support.

During my time as a collegiate runner, I’ve learned to see my period as a tool, not a setback. I’ve had a consistent cycle for years, and it’s become something I rely on to guide my training. I’ve noticed that during certain phases—especially the follicular phase, right after my period—I feel stronger, more energized, and better able to push hard in workouts and races. My recovery is faster, and I feel more mentally dialed in. I use my cycle to help decide when to go all-in and when to ease up a bit, and I’ve found that I gain a lot of fitness during the blocks that fall within the “all-in” phase. Tuning into my cycle has helped me train smarter, perform better, and stay healthy season after season. Don’t be afraid of your period, embrace it! There is a reason we have it, don’t force it away! 



When Should You Use Electrolytes?

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When Should You Use Electrolytes?

  • By Amy Stephens RDN CSSD
    Sports Nutritionist in NYC
  • Kate Cochran, Nutrition Intern
    NYU XC Runner

Athletes often lose a significant amount of sweat when working out, especially in the summer months. Because sweat contains electrolytes, it’s essential to replace them to maintain proper hydration and muscle function. This ensures you perform at your best and recover eectively.

What Are Electrolytes?

Electrolytes are essential minerals responsible for regulating bodily fluids, enabling muscle contractions, and assisting nerve function. They attract water and distribute it to areas in the body where it is required most. Furthermore, electrolytes play a crucial role in transmitting electrical signals that govern muscle movements, ensuring coordinated actions and proper heart function. Key electrolytes include:

  • Sodium
  • Potassium
  • Chloride
  • Magnesium
  • Calcium

How Are Electrolytes Lost?

Sweat consists of water and electrolytes, including sodium, potassium, magnesium, and calcium. When you exercise, get hot, or feel stressed, your body sweats to cool down, losing electrolytes in the process. Sodium and chloride are lost the most, which is why sweat tastes salty, but smaller amounts of potassium, magnesium, and calcium are also lost.

 

How Do I Know When To Replace Electrolytes?

The amount of electrolytes you lose depends on factors like exercise intensity and duration, the weather, and your individual sweat rate. Here are some signs that you might need to replace electrolytes:

●  You’re a salty or heavy sweater

●  You experience frequent cramping during and after exercise

●  You have a low-salt diet

 

How Much Electrolytes Do I Really Need?

The amount of sodium loss from sweat varies from person to person. For exercises lasting more than an hour, it’s important to replace electrolytes. For shorter activities, replenishment isn’t usually necessary unless temperatures are very high and you’ve sweated excessively. A good starting point is to aim for 300–500 mg of electrolytes per hour of exercise, mixed into 12 to 16 fl oz (350 to 500 ml).

On warm days, sip an electrolyte drink or consume a salty breakfast to prepare.

Gatorade makes a sweat patch that measures sweat loss to help you understand your electrolyte needs. You wear the patch while working out, and then after you’ve finished you can scan the patch within the Gatorade Gx app to find out what was lost and what needs to be replenished.

Can you over-do electrolytes?

The amount of sodium loss from sweat varies from person to person. For exercises lasting more than an hour, it’s important to replace electrolytes. For shorter activities, replenishment isn’t usually necessary unless temperatures are very high and you’ve sweated excessively. A good starting point is to consume 300-500 mg of electrolytes for every hour of exercise.

Some signs and symptoms of too much electrolytes:

●  Elevated heart rate 

●  Headache

●  Breathing difficulties

●  Nausea and vomiting

 

What Are the Best Ways to Get Electrolytes?

Here are some great options for replenishing electrolytes:

●  Skratch Labs Hydration Sports Mix: Contains a substantial amount of electrolytes and 20 grams of carbohydrates for recovery.

●  Gatorade Endurance Formula: Replenishes electrolytes and carbohydrate stores.

●  Homemade: Add 1⁄4 teaspoon of salt to Gatorade for a fast and inexpensive way to replenish electrolytes.

●  Nuun and LMNT: Reliable sources of electrolytes, but pair them with a carbohydrate-rich food or drink after a run as they contain only 2g of carbohydrates per serving.

●  SaltStick Electrolyte pills & GU Electrolyte Capsules: Convenient option for replenishing sodium.

 

Typical Fueling Guideline for Endurance Races

●  Sip water or an electrolyte beverage throughout the day.

●  About an hour before the race, sip 10-20 oz of fluids.

●  During an endurance event, consume 300 mg of electrolytes per hour and 4 – 7 oz fluid every 20 minutes. You might need more or less depending on the weather, exercise intensity, and body mass.

●  After you’ve raced, replenish lost fluids by drinking 16-33 oz until your urine is pale yellow.

 

References

 

Armstrong LE. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients. 2021;13(3):887. Published 2021 Mar 9. doi:10.3390/nu13030887

Sports and hydration for athletes: Q&A with a Dietitian. Johns Hopkins Medicine. October 30, 2023. Accessed June 5, 2024. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-fo r-athletes.

Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. Nutrients. 2018;10(10):1470. Published 2018 Oct 10. doi:10.3390/nu10101470

SEO J. The science of hydration: How electrolyte drinks enhance athletic performance and endurance. eLoad Sport Nutrition. February 21, 2024. Accessed June 5, 2024. https://eloadsportnutrition.com/the-science-of-hydration-how-electrolyte-drinks-enhance-athletic-performance -and-endurance/.

Shirres SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-S46. doi:10.1080/02640414.2011.614269

College Runner Meal Routine: Fuel, Run, Repeat

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College Runner Meal Routine:
Fuel, Run, Repeat

  • By Lucy Gott, NYU Cross Country and Track Athlete

Name: Lucy Gott 

Age: 21 

From: Northern California 

School: NYU 

Major: Media, Marketing, and Business, minor in fashion business 

Sport: XC and Long distance Track (3k, 5k for indoor and 5k, 10k for outdoor)

Training overview

I run about 75 miles per week (I am on the higher end of mileage for our team since my body responds well to miles but most people do not do this high), during race week it is a little less sometimes. Tuesdays and Fridays we have workouts, Wednesdays medium long runs, Sundays long runs, and Tuesdays and Thursdays we lift.

Nutrition tip

I always have everything out for my run the day before to be prepared and make sure I don’t forget anything and to make the day run more smoothly.

Things I like to have/meal prep

– The toast I have every morning is fresh sourdough toast (I get it weekly and cut and then freeze) with almond butter, yogurt, honey, and fruit on top with salt and cinnamon and some granola for crunch 

– My smoothie I have every day – half a banana, a big handful of spinach, ice, two scoops of chocolate protein powder, almond milk, a little bit of coffee

– Things I like to have on hand/meals I like to prep: 

– Recently I have been into having eggs with sauteed spinach and pesto 

– Also always make chicken breast or tofu or salmon (usually a simple seasoning so it can go with anything) 

– Always lettuce for salad because in NYC you have to pay so much for a salad and it is so easy to make 

– I love making Greek food with naan hummus, tzatziki, cucumbers, tomatoes, peppers, sweet potatoes, feta 

– I love getting fresh baguette and focaccia and making sandwiches with pesto and turkey and some cheese of some sort – it is easy and simple 

– Making tacos with beans, protein of some sort, quinoa, cheese, veggies, etc. 

– Always have mint chip or chocolate ice cream in my freezer and these cookie dough balls from this company called Hot Take Cookie




Notes

– It is important for me at each meal that I make sure to have carbs and protein otherwise I will be hungry one hour later, I try to focus on making sure I am getting full meals otherwise I will feel off and snack all day

– Always have 3 meals plus 2 snacks usually

– I go out a lot to eat dinner with friends because I am so busy it is the best time to connect with friends and I love trying new places, usually eat the most at dinner because I am hungrier later in the day (because sometimes my hunger get suppressed after exercise)  

– We will go get sushi, Thai food, burgers (I used to not eat red meat but recently started craving buggers so will get 1 every few weeks to make sure I get iron), sushi, Italian, a mix of everything 

– I love Levain and getting cookies there 

– I used to struggle with a bad eating disorder but running actually helped me recover cause I learned that the more I eat the better I feel for my runs, so if I am craving something I have it, if I am hungry I will get a snack cause otherwise now I can’t handle when I am hungry 

– I used to be scared of carbs and eating too many sweets but I view it all as fuel now while yes veggies are important and I love salads and stuff but right now when I am running so much I do not focus on that as much cause it fills you up, and if I get a salad out I will get fries on the side and if they don’t have fries then bread or some sort of carbs it’s all about balance and fueling for yourself and if I am hungry I will eat more and that’s okay my body needs it 

Easy day

6:10 am wake up 

A glass of water and PB banana with salt 

6:35 leave to walk to practice and eat a banana on the way 

6:45 Arrive at practice – roll, stretch 

7:00 am practice starts 

8-mile easy run, come back to Paulson, and do speed development drills 

8:45 am walk back to my apartment and make a smoothie and toast for breakfast 

Shower, get ready for the day 

11:00 tutoring for 2 hours 

1:00 pm lunch usually at my apartment (this looks like making a focaccia sandwich and some fruit on the side, or 3 scrambled eggs with spinach on baguette with butter, and jam, or a salad with chicken and sweet potatoes or bread  

2:00-5:00 pm virtual internship 

Usually a snack of yogurt and granola and some chocolate chips or a piece of toast with almond butter/peanut butter and honey

Or if I got something from a bakery like a cookie or a pumpkin bread or something (I have a big sweet tooth) 

Homework, go to the grocery store, relax, do whatever I need to do 

6:30 – dinner with a friend at a restaurant 

Example: Italian restaurant – Pasquale Jones

Share a salad 

Then each gets our own pizza – my favorite I love to get is with prosciutto and burrata or I love getting their chicken sambotica  

8:00 Get prepared for practice the next day and if I did not have dessert get a nighttime snack to make sure I sleep well, if I already had a cookie or pastry then I will have a yogurt bowl or a cookie/ some ice cream 

9:30 Try to be in bed with feet up to the wall 

I usually try to have my lights off by 9:30 – 10 pm during the week to make sure I get 8 to 8.5 hours of sleep each night to prioritize recovery 




Workout day

5:50 am wake up 

A glass of water and PB banana with salt – bring a gu or gummies in case I feel like i need something for the workout 

6:15-20 leave to walk to practice and eat a banana on the way 

6:30 Arrive at practice – roll, stretch 

6:45 practice starts – workout usually 12 miles or so 

9:00-10:00 – lift and drink a protein shake there 

Run home shower and get dressed for my internship, grab a piece of fruit or something little 

Then go get a big bagel with cream cheese and lox 

11:00 – 11:20 Meeting with my coach 

11:30-1:30 – internship in person 

1:45ish 5-mile double 

2:30 ish smoothie but add granola and make a little bit of an acai bowl or smoothie and a cookie or something 

Shower 

4:30 leave for class 

4:55 – 6:10 class 

6:30 dinner with a friend or at home 

At home: a naan with chicken and Greek fillings and salad, or tofu sweet potato tacos with sour cream, salsa, cheese, and beans and salad 

8 pm dessert – a cookie with ice cream 

Maybe some homework or watch a TV show 

9:30 bed 

Recovery day or rest

If do race sleep in as much as I can eat my banana and PB and go for my run usually 4-5 easy miles or if I can off-day 

See friends, homework, chill, go out to lunch or brunch 

Usually have dinner with a friend, try to make sure I eat a big dinner with lots of carbs since long run the next day 

Pasta or sushi somewhere with friends 

Prepare my stuff for the long run, extra clothes, snacks for after, water, gu, etc, 

Get a good night of sleep 

Even though I run less on race days, if we don’t have a meet I make sure to not change anything in my eating/fueling because Fridays are always a big day and Sundays are long runs so fueling helps me recover and I usually am very hungry after Friday



Race day (10k) at 9:57pm

Wake up at 8am – drink a glass of water and eat a banana right away 

Breakfast – (went to a bakery to get it, there was not many options so went with the best I could) – two eggs, sausage, hash brown and two corn pancakes (usually don’t have sausage or hash brown (honestly first time trying) but had it probably not great on race day but was fine 

Lunch – focaccia sandwich that had turkey, mozzarella, tomato jam, balsamic, and arugula – came with a side salad but did not have cause too much fiber before a race and an iced chai latte with two shots of espresso with whole milk 

Snack – got hungry so had an apple because a bar did not sound good 

Pre-race meal – plain bagel with pb and banana (3 hours before race always my go to) 

After two mile warm up/ while doing drills sucked on 3 clif shots while 

5 min before race a Gu that had 40mg of caffeine 

Post race and cool down – core power chocolate milk and bar about 15 mins later



Iron for endurance athletes

by
Iron for endurance athletes

Iron levels for athletes

  • By Amy Stephens RDN CSSD
  • Edited by Amy Gregorek

Why iron deficiency is important

Iron is essential for endurance athletes because it supports oxygen transport, energy production (ATP), cognitive function (including decision-making), and a healthy immune system. Without adequate iron, the body struggles to deliver oxygen to muscles and produce the energy needed for optimal performance. Our bodies cannot make iron, it must be obtained through the diet.

 Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and the removal of metabolic waste so the body can function at peak performance. Many studies have reported the prevalence of iron deficiency in endurance athletes to be as high as 50% in females and 30% in males (Koehler 2012, Tan 2012). Although more common in female athletes, male athletes are also at risk for low iron. Often, athletes will report low energy levels or difficulty completing a workout, and later will find it’s iron deficiency. This post will review how iron impacts performance, symptoms of low iron, and how to prevent iron from impacting performance.

Iron for endurance athletes

Stages of deficiency

Dr. Peeling defined stages of deficiency and depletion (2007). What’s interesting about these stages is that iron stores can be depleted while hemoglobin levels remain within normal range. It’s not until stages 2 or 3 of deficiency that an athlete begins to see a performance impact. Before a substantial training block begins, assessing individuals’ risk factors and low iron risk factors is helpful. If an athlete has a drop in iron during a racing season, treatment can take a few weeks, which can have a detrimental impact on the racing schedule. A basic iron assessment contains the following labs:  ferritin, hemoglobin, and transferrin saturation. Your physician can order these tests and a sports dietitian can help interpret them and review best treatment options.  

 

  • Ferritin is a protein that stores iron in your body and releases it when needed.the most accurate indicator of your body’s iron stores.
  • When ferritin levels are low, it signals that your iron reserves are running low—often leading to fatigue, reduced performance, slower recovery, and a higher risk of injury, even before anemia develops.

Think of ferritin like your body’s iron fuel tank. When levels drop below 35 μg/L, it’s like your gas light turning on—your body is running low and needs more iron to function at its best.

> Stage 1—Iron deficiency (ID): iron stores in the bone marrow, liver and spleen are depleted (ferritin < 35 μg/L, Hb > 115 g/L, transferrin saturation > 16%). Treat with food first approach by including many iron-rich foods along with Vitamin C.

> Stage 2—Iron-deficient non-anemia (IDNA): erythro- poiesis diminishes as the iron supply to the erythroid marrow is reduced (ferritin < 20 μg/L, Hb > 115 g/L, transferrin saturation < 16%). Initiate iron supplements 65mg elemental iron. Can take 4-12 weeks to show results. 

> Stage 3—Iron-deficient anemia (IDA): Hb production falls, resulting in anemia (ferritin < 12 μg/L, Hb < 115 g/L, transferrin saturation < 16%). When levels are this low, consult with your physician about the cause and best treatment options.  

NOTE:  325 mg ferrous sulfate is equivalent to 65 mg elemental iron.

Risk factors for low iron

There are a variety of factors that contribute to low iron levels. Any one of these risk factors can cause iron levels to drop, and multiple risk factors will carry an even greater risk for low iron. Endurance athletes are at the greatest risk due to the hemolysis from the footstrike and blood loss in the gut while running and sweat.  During a training block, iron can drop 25-40% (McKay).

  • Menstruation for females
  • Underfueling/Low calorie intake (RED-S)
  • Endurance athletes
  • Altitude training
  • Vegan or vegetarian diets  
  • Have a history of low iron stores

Symptoms

Initially, symptoms are not overt, however, you may feel tired overtime or less of a desire to complete a workout. Most common symptoms include:  feeling lethargic, dizzy, negative mood, or poor performance (Sim).

Hepcidin

Hepcidin is a hormone released during exercise that inhibits iron absorption for 3-6 hours after a workout (Sim). This hormone regulates the amount of iron absorbed by the gut. Hepcidin levels are known to elevate 3-6 hours after a workout, thus reducing the amount of iron absorbed from food and supplements.

Iron- rich foods

There are two types of iron-rich foods – heme and non heme sources.  Heme sources are more bioavailable compared to plant-based iron sources. Up to 35% of heme versus 20% iron from plants are absorbed (Beard). An athlete can add a Vitamin C food to further enhance absorption. If iron stores are very low or you are at a higher risk for iron deficiency, you may require iron supplements in addition to dietary intervention. Currently, the RDI for iron men is 8mg and 18 mg for women.

Heme iron 

  • Beef
  • chicken
  • fish
  • turkey

Non-heme 

  • Lentils, beans
  • Chickpeas, hummus (especially if made with tahini)
  • Spinach
  • Apricots, prunes
  • Baked potato with skin
  • Enriched breakfast cereals (Cheerios)
  • Enriched pasta

Click here for a full list of iron-rich foods from the USDA database.

Sample meal ideas

Grilled chicken over rice with roasted red peppers.

Turkey sandwich on whole wheat bread with an orange.

Spinach salad with chickpeas, dried apricots, and lemon vinaigrette dressing.

Key points

Iron is an important nutrient involved with energy production and promoting oxygen uptake. Iron deficiency can negatively impact performance in athletes by reducing oxygen transferred to the cells and making the body work harder to produce energy.

Females, vegetarians, calorie-restricted diets (RED-S), endurance athletes and training at altitude increase the risk for low iron.

Symptoms of iron deficiency include fatigue, negative mood and poor performance.

Hepcidin is a hormone that reduces iron absorption for 3-6 hours following a workout. The best time to take an iron supplement or eat an iron rich meal is outside this window.

Best food sources of iron include meat, fish, poultry, dark green leafy vegetables. Combine iron rich foods with Vitamin C to enhance absorption.

Certain foods will compete with iron absorption, such as calcium and phytates.  

Speak with your physician or sports dietitian to help assess and treat iron deficiency.

References

Beard J, Tobin B.  2000. Iron status and exercise. Am J Clin Nutr. 72 (2):594S-597S.

Coates A, Mountjoy M, Burr J. Incidence of iron deficiency and iron deficient anemia in elite runners and triathletes. Clin J Sport Med. 2016.

Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523

McKay, AKA, Peeling P, et al.  (2019a) Chronic adherence to a ketogenic diet modifies iron metabolism in elite athletes.  Med Science Sports Exercise.  51(3):548-555.

​​McKay et al. Iron metabolism: interactions with energy and carbohydrate availability. Nutrients. 2020 Nov 30.12(12); 3692

Ostojic SM & Ahmetovic Z. Weekly training volume and hematological status in female top-level athletes. Ahmetovic Journal of Sports Medicine and Physical Fitness; Sep 2008; 48, 3; ProQuest Nursing & Allied Health Source pg. 398

Peeling P, Blee T, Goodman C, Dawson B, Claydon G, Beilby J, Prins A (2007) Effect of iron injections on aerobic-exercise perfor- mance of iron-depleted female athletes. Int J Sport Nutr Exerc Metab 17(3):221–231

Sim et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. 2019 July; 119(7):1463-78

Tan D, Dawson B, Peeling P (2012) Hemolytic effects of a football-specific training session in elite female players. Int J Sports Physiol Perform 7(3):271–276

USDA database for iron rich foods

Best Supplements for Runners

by

Best supplements for runners

  • By Amy Stephens RDN CSSD
  • Liam Dee, Elite runner

About the authors: Amy Stephens, RD CSSD is a sports dietitian that works with NYU XC team and Empire Elite professional running team. 

Liam Dee is a local elite distance runner and running coach with NY Run Academy. Liam is based in Brooklyn, New York.

The Importance of Supplements

 The use of supplements within the world of sports and fitness is relatively widespread, being a means of addressing the various metabolic and dietary requirements of individual athletes. 

Supplementation of nutrients is not seen as a replacement or alternative to a complete and balanced diet. Further, the degree to which a supplement is effective is varying given the range of products available in today’s market. However, if an athlete is following a well-rounded diet, comprehensive studies have shown some supplements to stimulate modest improvements in sports performance, muscle strength and injury prevention. 

It’s important to note that not all products marketed as supplements are safe and effective; some can be ineffective at best and harmful at worst. Athletes are tempted to use any product that can give them an edge, so it is incredibly important to consult a professional and conduct appropriate research. 

We’ve included the supplements that are most commonly used by the NY Run Academy staff. With the exception of creatine, the staff regularly uses the supplements listed below.

Food first

Supplements are intended to supplement a healthy diet, not take the place of nutrients from food. Obtaining nutrients from food can offer other health benefits such as fiber, micronutrients and other phytochemicals, and helps regulate satiety. Supplements, unlike food, are absorbed directly into the bloodstream and bypass the gut. The gut is our natural defense that helps to excrete toxins. If this step is missed, concentrated amounts of the supplement are delivered directly to the bloodstream and broken down by the liver. The liver has a significant role breaking down other foods and medications and supplements can interfere with these other important processes.

Supplement safety

Unlike prescription medications, supplements are not regulated by a governing body. Third party testing ensures supplements contain what is listed on the label and do not contain harmful ingredients. However, they do NOT test the efficacy of the supplement. Look for these seals that indicate third party testing – NSF or USP. 

This is especially important for athletes that are drug tested, such as collegiate, professional and Olympic-level athletes. A positive drug test can disqualify an athlete from competition and result in a suspension or ban in the sport. See below for more information on banned substances.

NCAA banned substance list

WADA anti-doping list

Supplements are intended to supplement a healthy diet, not take the place of nutrients from food. Obtaining nutrients from food can offer other health benefits such as fiber, micronutrients and other phytochemicals, and helps regulate satiety. Supplements, unlike food, are absorbed directly into the bloodstream and bypass the gut. The gut is our natural defense that helps to excrete toxins. If this step is missed, concentrated amounts of the supplement are delivered directly to the bloodstream and broken down by the liver. The liver has a significant role breaking down other foods and medications and supplements can interfere with these other important processes.

Strength supplements

Creatine is one of the most researched and effective dietary supplements to improve muscle strength (Antonio et al., 2021).  Creatine works by increasing intramuscular creatine which is a necessary step for energy production. Supplementing creatine increases muscle contraction and exercise training capacity for repeated high-intensity exercise (e.g. team sports) as well as resistance or interval training. This leads to greater gains in lean mass and muscular strength (Burke et al., 2023). It has also shown positive effects on bone mineral strength compared to placebo. 

Dosage: The most common form is creatine monohydrate.

Loading phase: 20 g (divided into four even doses) x 5-7 days Maintenance phase: 3-5 g /day for the supplementation period

*According to the American Pediatric Association (APA), creatine is not recommended for athletes <18 years old. 

Food sources: milk, steak, tuna, salmon, cod, herring (best source of creatine).

Protein powders are a convenient way to obtain protein when food is not available. Protein is composed of amino acids that are important for the growth of muscle, ligaments, tendons and support for the immune system. Our bodies require 20 different amino acids, of which nine are essential and we need to obtain them from food.

Animal-based protein powders that are made from whey, casein, and egg whites contain all the essential and non-essential amino acids. 

Plant-based proteins such as soy, hemp, rice, and pea are complete proteins and contain essential and non-essential amino acids. Other complete sources of plant proteins are edamame, tempeh, quinoa, or buckwheat. 

Dosage for protein powders: Studies show that 20-40 grams of high quality protein every three-to-four hours will promote muscle growth (Morton, et al, 2020).

Collagen powder is a type of protein derived from bovine (cows and pigs) that contains all nine essential amino acids. Collagen supplementation, along with adequate Vitamin C, has shown to strengthen ligaments and tendons. 

Food sources: bone broth, sardines, and organ meats.

Dosage: 15 grams of collagen supplement one hour before workout (Shaw, et al, 2017).

Performance Supplements

Iron is an important nutrient for endurance athletes because it carries oxygen to produce energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and to remove metabolic waste so the body can function at peak performance. Many studies have reported the prevalence of iron deficiency in endurance athletes to be as high as 50% in females and 30% in males (Koehler, 2012).  During a training block, iron can drop 25-40%. Populations are at risk for low iron menstruating females, endurance athletes, altitude training at altitude, those who under fuel or have a low calorie intake (RED-S), and those following vegan or vegetarian diet, as well as anyone with a history of low iron stores. 

Symptoms of iron deficiency include lightheadedness, fatigue, irritability, and difficulty finishing a workout. 

Food sources: beef, chicken, fish, lentils, beans, and tofu.

Dosage: RDA for men and postmenopausal women is 8 mg/day. For all other women the recommendation is 18 mg/day. Speak with your healthcare provider about iron supplementation.

 

Vitamin B12 is an important nutrient for healthy nerve functioning, metabolism, and prevention of a type of anemia in red blood cells (pernicious anemia). Vegans and vegetarians are at the highest risk for low B12. Signs of deficiency include extreme tiredness, fatigue, weak muscles and low energy stores.

Dosage: RDA  2.4 mcg

Food sources: salmon, cod, milk, cheese, meat, eggs, fortified breakfast cereals and nutritional yeast (vegan diet).

Dietary nitrate improves oxygen uptake during prolonged exercise. The ingestion of dietary nitrates leads to a higher concentration of nitric oxide (NO) in the body. Once in the bloodstream, nitrates help to deliver oxygen faster, delay fatigue and improve performance. Beet juice contains a high amount of nitrates and works by increasing oxygen delivery to muscles. 

 

Dosage: At least 400 mg nitrate for at least five days. This can be accomplished by using the supplement Beet It. Drink one bottle of Beet It daily leading up to a race, then two bottles on race day. If you take it sporadically or less than five consecutive days, beet juice won’t be as effective. 

 

Food sources: spinach, beets (fresh, roasted or added to a smoothie), celery, lettuce, and watermelon.

Sodium Bicarbonate is typically used by sprinters and mid-distance athletes. Sodium bicarbonate acts as a buffer for lactic acid build-up from anaerobic bursts of exercise. During intense exercise, lactic acid is a byproduct of energy production. As lactic acid increases in the muscles, muscle fatigue and soreness tell our bodies to slow down. Sodium bicarbonate acts as a base and prevents a buildup of H+ (acidic), thus, raising the pH during high-intensity exercise. The most common side effects from supplementation are GI symptoms (i.e. nausea, vomiting, stomach cramping). If you’re able to tolerate it, sodium bicarbonate (baking soda) can be effective for shorter, high-intensity exercises lasting 1-10 minutes. Maurten brand has a product that seems to be better tolerated. Research is being conducted on efficacy for longer distances such as half and full marathon distances.

Dosage (three options): 

  • Single acute sodium bicarbonate dose of 0.2–0.4 g/kg BM, consumed 60–150 min prior to exercise (Maurten product)
  • Split doses (ie, several smaller doses giving the same total intake) taken over a time period of 30–180 min
  • Serial loading with 3–4 smaller doses per day for 2–4 consecutive days prior to an event (Maughan, 2018)

Caffeine has been shown to boost sports performance by reducing perceived exertion (delay fatigue), increasing endorphin release, and mobilizing fat for energy and sparing glycogen. The ingestion of caffeine blocks adenosine reuptake and promotes calcium release from sarcoplasmic reticulum which can help with muscle contractions. Caffeine ingested before and during an endurance event improves overall endurance capacity. Too much caffeine can cause GI issues, jitteriness, shakiness and nervousness, all of which are harmful to sports performance.

Dosage: One hour before a workout or race, 3-6 mg/kg caffeine to improve performance. Most individuals can drink a tall Starbucks or two shots of espresso (100-300 mg caffeine). Performance benefits were not shown with caffeine doses 7 mg/kg or greater.

Notes: Due to variability in caffeine content in brewing, consider standardized caffeine supplements like RunGum that have 50 mg caffeine per piece. Caffeine is most effective if all caffeine is stopped a couple days prior to “washout” caffeine from the body. 

Beta-alanine acts as a buffer during intense exercise. Beta-alanine fights muscle fatigue by increasing carnosine concentration in the muscle, which is needed for rapid muscle contractions. The most common side effect is tingling in lips and fingers, but not as common with sustained release (SR) dosing.

Dosage: 3-6 grams per day x 4-8 wks

Klean athlete brand SR

Supplements for Bone health

Vitamin D is an essential fat-soluble vitamin crucial for bone health and immune function because it regulates calcium absorption. When Vitamin D levels are low, the body does not absorb as much calcium. It’s common for athletes to have lower Vitamin D levels in the winter when there isn’t as much sun.

Dosage: RDA recommends adults >19 years 600 IU per day and adults >70 years 800 IU.

Food sources include: dairy (yogurt, cheese, milk), orange juice fortified with vitamin D, salmon and mushrooms. Sunlight activates natural vitamin D in our skin and accounts for most of the Vitamin D in our bodies.

Calcium, along with consuming a diet with adequate calories, carbohydrates, and eating an adequate amount of calcium is critical to bone development. Calcium plays a crucial role in hardening and strengthening bones. Requirements are higher for athletes to replace calcium lost in sweat. 

Dosage: The RDA for ages 9-19 is 1,300 mg, 19-50 is 1,000 mg /day and 1,200 mg for individuals 50 years and older. Some data has shown that athletes consume 1,500 mg a day. A combination of supplement and food can achieve calcium targets.

Food sources: milk, yogurt, cheese, fortified orange juice, and tofu.

Magnesium is a nutrient that improves sleep and helps build strong bones. Magnesium functions as an electrolyte to maintain blood pressure.  In addition, magnesium helps regulate blood sugar control and acts as a cofactor that helps many enzymatic reactions take place.

Dosage: RDA 320-420 mg/day

Food sources: Whole grains, spinach, nuts (almonds, cashews, peanuts), quinoa, avocado, dairy.

 

Several other supplements are important to consider, namely, a multivitamin, Vitamin C, and omega-3 fatty acids. These become particularly relevant when meeting nutritional needs solely through food proves challenging.

References

Antonio, J., D.G. Candow, S.C. Forbes, B. Gualano, A.R. Jagim, R.B. Kreider, E.S. Rawson, A.E. Smith-Ryan, T.A. VanDusseldorp, D.S. Willoughby, and T.N. Ziegenfuss (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? J. Int. Soc. Sports Nutr. 18:1–17.

Burke, R., A. Piñero, M. Coleman, A. Mohan, M. Sapuppo, F. Augustin, A.A. Aragon, D.G. Candow, S.C. Forbes, P. Swinton, and B.J. Schoenfeld (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients 15:2116.

Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary Nitrate and Physical Performance. Annu Rev Nutr. 2018 Aug 21;38:303-328. doi: 10.1146/annurev-nutr-082117-051622. PMID: 30130468.

Kaviani, M., K. Shaw, and P. Chilibeck (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review. Int. J. Environ. Res. Public Health 17:3041.

Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523.

Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., et al. (2018). IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete, International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 104-125. 

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.

Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136-143. doi: 10.3945/ajcn.116.138594. Epub 2016 Nov 16. PMID: 27852613; PMCID: PMC5183725.

Stellingwerff, T., Bovim, I. M., & Whitfield, J. (2019). Contemporary Nutrition Interventions to Optimize Performance in Middle-Distance Runners, International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 106-116.

​​Wylie, L., Bailey, S., Kelly, J., Blackwell, J., Vanhatalo, A., Jones, A., Wylie, L. J., Bailey, S. J., Blackwell, J. R., & Jones, A. M. (2016). Influence of beetroot juice supplementation on intermittent exercise performance. European Journal of Applied Physiology, 116(2), 415–425. 

Wyss, M., and R. Kaddurah-Daouk (2000). Creatine and creatinine metabolism. Physiol. Rev. 80:1107–1213.



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Signs and Symptoms of an Eating Disorder

by

signs and symptoms of an eating disorder

  • By Amy Stephens MS RDN CSSD CEDS and Kate Cochran, Nutrition Intern

TW: This content includes references to eating disorders and body image, which may be a sensitive topic to some readers.

Eating disorders can show up in many different ways, making them difficult to recognize at times. There’s a common belief that you have to fit a specific mold or experience every symptom for an eating disorder to be “real.” This can cause people to downplay their struggles, thinking, “I don’t look a certain way,” or “I’m not xx weight, so it doesn’t count.” But the truth is, eating disorders can affect anyone, regardless of appearance or specific symptoms.

Social media also influences how eating disorders are perceived. While some accounts help raise awareness and normalize conversations, they can also create a narrow picture of what an eating disorder looks like. This might make someone question their own experience if it doesn’t match what they see online—whether in terms of appearance, behaviors, or eating patterns. But the truth is, eating disorders don’t look the same for everyone, and every struggle is valid.

 

When it comes to sports nutrition, eating disorder symptoms can be a little harder to spot because certain behaviors—like meal planning and intense training—are often seen as part of being an athlete. But there’s a fine line between dedication and disordered habits. Here are some common signs that might indicate an issue:

  • Obsession with “clean” eating or only sticking to “healthy” foods.
  • Restricting food groups that you once enjoyed.
  • Comparing your body to those of your competitors, teammates, or online influencers. 
  • Skipping meals or eating less than your energy needs require in order to stay light.
  • Constantly thinking about food, training, or your body weight/image.
  • Avoiding social situations that involve food.
  • Viewing training as a way to “burn off” or “earn” food. Food should be seen as fuel for your performance—not something you have to work for or make up for.

Here are some symptoms that results from having an eating disorder or underfueling in general:

  • Frequent fatigue, injuries, illnesses, or slow recovery. 
  • Loss of menstrual cycle (for female athletes).
  • Decreased libido (for male athletes).
  • Decreased concentration.
  • Low heart rate (can often be mistaken for fitness).
  • Decreased strength and power. 
  • Inconsistent energy.
  • Dizziness. 
  • Hypothermia.
  • Sleep disturbances or waking up hungry in the middle of the night.

If any of these symptoms resonate with you, there are plenty of ways to assess whether you might need extra support or professional help. One great tool is the Eating Disorders Screen for Athletes (EDSA), which helps gauge the likelihood of an eating disorder—you can check it out here. Another great screening tool is the SCOFF questionnaire.

The SCOFF questions*

Do you make yourself Sick because you feel uncomfortably full?

Do you worry you have lost Control over how much you eat?

Have you recently lost more than One stone in a 3 month period?

Do you believe yourself to be Fat when others say you are too thin?

Would you say that Food dominates your life?

*One point for every “yes”; a score of ≥2 indicates a likely case of anorexia nervosa or bulimia

Keep in mind, you don’t need to experience every symptom for it to be a concern. Even one or two signs are worth paying attention to. Recognizing an eating disorder early is key to getting the right support, as both short-term and long-term effects can impact your health and performance.

 

If you or someone you know is struggling with an eating disorder, there are several trusted places to turn for help, depending on your needs and location. Talk with your healthcare provider, physician, therapist, or dietitian that specializes in eating disorders. In the US, you can also call or text the National Eating Disorder Association (NEDA) helpline at 1-800-931-2237.

References 

Morgan J F, Reid F, Lacey J H. The SCOFF questionnaire: assessment of a new screening tool for eating disorders  BMJ  1999;  319 :1467 doi:10.1136/bmj.319.7223.1467.

National Eating Disorders Association. (n.d.). Coaches & trainers: What you need to know. National Eating Disorders Association. https://www.nationaleatingdisorders.org/coaches-trainers

 

Eating Disorders Screen for Athletes. (n.d.). EDSA screening tool. https://sites.google.com/view/edsa-screening-tool/

 

Logue, D. M., Madigan, S. M., Delahunt, E., Heinen, M., Mc Donnell, S. J., Corish, C. A., & Warrington, G. D. (2022). Low energy availability in athletes: A review of prevalence, impact, and assessment. International Journal of Sport Nutrition and Exercise Metabolism, 32(4), 317–329. https://doi.org/10.1123/ijsnem.2022-0033

DIY Electrolyte Drink

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DIY electrolyte drink

  • By Amy Stephens RDN CSSD

Here are a couple of DIY electrolyte drinks that are favorites among the NYU Track and Field team:

Makes 1 Liter of Electrolyte Drink

Turmeric Ginger

Ingredients:

  • 4 cups brewed Turmeric Ginger tea 
  • 4 tbsp table sugar 
  • 1 tsp Himalayan salt
  • Juice of 1 lemon

Alternative Herbal Tea Options: Raspberry, peach, mango, or mint (preferably decaffeinated).

Directions:

  1. Bring 4 cups of water to a boil and steep 4  tea bags for about 5 minutes.
  2. Dissolve the Himalayan salt and 4 tbsp sugar, stirring until fully dissolved.
  3. Let the mixture cool and add the juice of 1 lemon or lime.
  4. Combine the ingredients in a pitcher or insulated hydration bottle with ice.

Nutrition (per 8 oz serving): 550 mg sodium, 17g carbs, 60 calories.

 

Lemon & Lime

Ingredients:

  • 4 cups water
  • 4 tbsp table sugar 
  • 1 tsp Himalayan salt
  • Juice of 1 lemon
  • Juice of 1 lime

Directions:

  1. Dissolve sugar and salt in warm water.
  2. Add the freshly squeezed lemon and lime juice.
  3. Combine the ingredients in a pitcher or insulated hydration bottle with ice.

Nutrition (per 8 oz serving): 550 mg sodium, 17g carbs, 60 calories.



Creatine Supplement: Key Factors to Consider Before Use

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Creatine Supplement: Key Factors to Consider Before Use

  • By Amy Stephens RDN CSSD

Many amateur and professional athletes use creatine supplements to enhance their workouts and speed up recovery. Creatine is a naturally occurring compound found in the body and certain foods that provides a quick burst of energy and increases strength. Research suggests that creatine supports muscle strength, improves brain health and can improve mood. By maintaining a steady energy supply of creatine in the muscles, it helps sustain high-intensity exercise. However, creatine isn’t essential for everyone—its usefulness depends on an athlete’s sport, training goals, and overall diet. 

For optimal results, focus on meeting your nutritional needs through food first. Supplements should be used to complement, not replace, a well-balanced diet. 

Note: this blog is not an endorsement but a source of reliable information about the supplement based on the available data. Please speak with your sports dietitian about whether the supplement is best for you.

What is Creatine? 

    • Creatine is a naturally occurring compound found in muscle cells. 
    • It helps produce ATP (energy), which fuels short bursts of high-intensity exercise (e.g., sprinting, weightlifting). 
    • Creatine is made from the amino acids arginine, glycine and methionine (Antonio, 2021) which is found in foods like red meat and fish, but supplementation can increase muscle stores beyond what food provides.

How does it work?

Creatine works by increasing the availability of phosphocreatine (PCr) in your muscles, which helps regenerate adenosine triphosphate

(ATP)—the main energy source for high-intensity, short-duration activities (up to 30 seconds) like sprinting, weightlifting, and jumping. 

Stored Creatine in Muscles 

○ About 95% of your body’s creatine is stored in muscles as phosphocreatine, which can be rapidly used to regenerate ATP. 

Increased Power & Performance 

○ By increasing phosphocreatine stores, creatine allows for more rapid ATP regeneration, improving performance in explosive movements, short sprints, and heavy lifting. 

Muscle Hydration & Growth 

○ Creatine draws water into muscle cells, increasing cell volume and possibly stimulating muscle protein synthesis, contributing to muscle growth. 

Reduced Fatigue & Faster Recovery 

○ It may help buffer acid buildup in muscles, delaying fatigue and improving recovery between sets or intense efforts. 

Who Benefits from Creatine?

✅ Athletes in Sports that involve short, high-intensity bursts of energy lasting up to 30 seconds. 

○ Power sports (weightlifting, sprinting up to 400 meters, gymnastics, football, wrestling, etc.) 

○ Team sports (e.g., soccer, basketball, lacrosse) 

❌ Endurance athletes (marathoners, distance runners) may see little benefit unless they do a lot of strength training.

Is It Safe for College Athletes?

Creatine monohydrate is a well-studied supplement that appears to be safe. NCAA and professional sports organizations allow it.

  • Many studies have confirmed creatine’s safety, though a few have indicated potential worsening of kidney function in individuals with pre-existing renal impairment. 
  • Some may experience water retention or mild bloating, but this usually subsides. 
  • It does not cause dehydration—in fact, it may help with hydration and muscle recovery. 
  • Some athletes in the studies reported gastrointestinal issues while taking it.

Who should not use creatine?

  1. Athletes who get enough creatine from diet: If you eat a lot of red meat and fish, you may already have high creatine stores, reducing the need for supplementation. 
  2. Individuals with a history of kidney disease: Creatine is processed through the kidneys, so those with kidney disease or a history of kidney problems should avoid it or consult a doctor before using it. 
  3. Under 18 athletes without guidance: Young athletes should focus on a solid diet first before turning to supplements. 

Which brands are the best:

Look for third party testing with an NSF or USP certification label on the bottle. 

Here are some of my favorite brands: 

 

Klean athlete

Thorne

Designs for Sport

Recommended Dose:

💊Loading Phase (Optional): 20g/day (split into 4 doses) for 5-7 days 

💊 Maintenance Dose: 3-5g/day or .1 gram/kilogram of body weight 

💊 Best time to take it? After workouts with carbs and protein to maximize absorption.

Bottom Line:

  • Creatine is a natural compound in muscles that helps produce ATP for short bursts of high-intensity exercise.
  • For best results, focus on meeting your nutritional needs through food first. Creatine should complement a balanced diet.
  • Works by increasing phosphocreatine stores, regenerates ATP, boosts strength, hydration, and recovery.
  • Creatine is best for athletes in power and team sports; less impact on endurance athletes.
  • Generally safe, but those with kidney issues or digestive issues should consult a doctor.
  • Dosage & Best Brands Take 3-5g/day creatine monohydrate; choose brands that are third party tested with NSF- or USP-seals like Klean Athlete or Thorne.

References

Antonio, J., Candow, D.G., Forbes, S.C. et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr18, 13 (2021). PMID: 33557850 PMCID: PMC7871530

Gatorade website: The Safety and Efficacy of Creatine Monohydrate Supplementation: What We Have Learned from the Past 25 years of Research. 

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Sherpa NN, De Giorgi R, Ostinelli EG, Choudhury A, Dolma T, Dorjee S. Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression: An 8-week pilot, double-blind, randomised, placebo-controlled feasibility and exploratory trial in an under-resourced area. European Neuropsychopharmacology. 2025 Jan 90;28-35. PMID: 39488067.

optimize health and performance

Amy Stephens, MS, RDn, CSSD, CEDS

Licensed Dietitian Specializing in sports nutrition and eating disorders

info@amystephensnutrition.com | Book your Session

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