Fatigue can have many possible contributors, including nutrient deficiencies, blood sugar swings, poor sleep, stress, inflammation, thyroid patterns, and gut health. A functional and integrative nutrition approach looks for underlying patterns to better understand what may be driving low energy and poor recovery.
Your gut isn’t just for digestion-it’s a powerhouse that affects energy, recovery, and even performance. Athletes who support their gut with the right foods, timing, and routines can boost endurance, reduce fatigue, and feel stronger day to day. In this article, I share expert tips from my work as a sports nutritionist and functional dietitian to help you fuel your body from the inside out.
Achieving race weight without losing power is possible with the right strategy. A sports nutritionist helps you optimize body composition, protect lean muscle, and match your fueling to your training so you stay strong, fast, and fully energized. With targeted adjustments to nutrition, timing, and recovery, you can improve your power to weight ratio safely and get the most out of every workout.
Endurance athletes lose more than just water when they sweat. Sodium, potassium, and other electrolytes are critical for muscle function, hydration balance, and recovery. Drinking only water can increase the risk of hyponatremia, fatigue, and performance decline. Learn why electrolytes are essential, how to individualize your strategy, and how to fuel smarter for training and racing.
Tech entrepreneur Bryan Johnson’s Blueprint suggests whole foods are “insufficient” without targeted supplementation. As a functional sports nutritionist, I take a different view. Athletes can benefit from supplements in certain cases, but whole foods provide a powerful synergy of nutrients, phytochemicals, and performance benefits that no pill can match.
Continuous glucose monitors can improve performance in athletes by taking the guesswork out of fueling, recovery, and training. With real-time glucose tracking, athletes can prevent energy crashes, manage reactive hypoglycemia, fine-tune carbohydrate timing, and accelerate recovery. Whether you’re a triathlete, cyclist, runner, or team sport competitor, CGMs provide the insights you need to fuel smarter and train stronger.
We all know what to eat -but actually making it happen is another story. From convenience and cost to taste and advertising, hidden barriers make healthy eating harder than it should be. In this article, I reveal 10 common obstacles to eating right – and practical ways athletes and busy professionals can break through them.
Plant-Powered Performance: How Athletes Can Get Enough Protein on a Plant-Based Diet
Worried a meat-free diet can’t support strength, endurance, or recovery? Think again. With smart choices and a focus on variety, athletes can meet — and exceed — their protein needs using plant-based foods alone. From high-protein staples like lentils, tofu, and quinoa to convenient plant-based powders, it’s easier than ever to fuel performance without animal products.
Most athletes are told to aim for the RDA of protein-but that’s only the minimum to prevent deficiency, not to perform, recover, or thrive. As a functional sports nutritionist, I explain why athletes need between 1.2 and 2.0 g/kg of protein per day, tailored to their goals, with support from Dr. Peter Attia’s insight.
Many athletes focus on training but overlook the impact of nutrition on performance, endurance, recovery, and muscle growth. This article breaks down common sports nutrition myths and food facts about protein, carbohydrates, fat, supplements, and vitamins to help athletes make smarter nutrition choices.