Fueled By Farrell

Fueled By Farrell Sports Dietitian with 10+ years experience working with adolescent, college and pro athletes

08/31/2026

šŸ”ŠšŸ”Š As a sports dietitian for 10+ years -

I regularly work with athletes who come to me with symptoms of fatigue, feeling lethargic, headaches, low appetite and unable to perform at their bestā€¦all related to underfueling and dehydration

And I see many athletes who are already taking a laundry list of supplements, but when it comes to the foundations of their nutrition and hydration - eating and drinking ENOUGH to sustain their energy output, fueling at the optimal TIMES for recovery, prioritizing high QUALITY ingredientsā€¦thatā€™s where I see the gaps

Itā€™s important to work with a sports dietitian who can guide you on IF a supplement is beneficial to your performance, help you select SAFE supplements and identify gaps in your nutrition and hydration habits that supplements just cannot fill

Reach out if you have questions about supplements/nutrition/hydration going into the fall season šŸ˜Š

08/21/2026

Pre Season Weigh Ins

08/21/2026

For my early morning exercisers ā¬‡ļø

For high intensity training > 60 min, fueling is essential for performanceā€¦strength, power & endurance, and reducing risks of injury & cramping.

Aim for a 1:1 ratio of carbs per minute of intense exercise 30-60 min before training to ensure you have adequate fuel for performance.

For athletes with a low appetite in the morning one of my favorite pre workouts itā€™s a tablespoon of honey washed down with water or chased with an applesauce.

08/20/2026

One thing Iā€™ve been addressing a lot in my team presentations lately is COMPARISON.

Just like an athletic trainer is going to have a completely different rehab program for each individual on the team based on their injury, body mechanics and medical historyā€¦nutrition is similarly individualized for athletes.

And in a team sport where you have multiple positions that require varying energy needsā€¦.athletes who have different medical backgrounds, body compositions, genetics, allergies, food preferencesā€¦not everyone should be fueling the same.

It would actually HURT more than HELP an athlete to assume they should be fueling the same as a teammate. And comparing your plate to a teammateā€™s plate can often lead to confusion about fueling.

Itā€™s also completely normal and OK to not be sure how to fuel for your sport or your positionā€¦and thatā€™s why sports dietitians (like me!) exist!!

Send me a DM if you are looking for individualized fueling help based on YOUR own energy needs, medical history, personal preferences, allergies and goals!

Going into my 11th Fall pre-season as a Sports Dietitian, these are some of the common nutrition challenges I see in ath...
08/08/2026

Going into my 11th Fall pre-season as a Sports Dietitian, these are some of the common nutrition challenges I see in athletes

ā€¢ unintentional weight loss
ā€¢ low appetite
ā€¢ underfueling at meals
ā€¢ trying to change body composition

If you are an athlete who struggles with any of these during pre-season (or in the regular season!) I have good news - all of this is completely manageable by working with a sports dietitian šŸ¤

Send me a DM for 1:1 nutrition coaching. I take BCBS & MGB insurance šŸ™Œ

08/05/2026

symptoms of underfueling during preseason:

-weight loss
-cramping
-chronic soreness and fatigue
-loss of appetite
-poor sleep
-injury
-chronic fatigue

These are all PREVENTABLE symptoms with proper fueling and hydration strategies!!

Reach out if you are struggling with symptoms of underfueling šŸ¤šŸ¤

07/30/2026

Does research support 3-5mg caffeine per lb body weight 30-60 min before exercise to enhance athletic performance (by lowering perceived rate of exertionā€¦NOT by providing energy)? Yes.

HOWEVER caffeine should never be used as a bandaid to cover poor sleep and poor nutrition.

No amount of caffeine will mask underfueling. Athletes require carbohydrates to support energy demands, protein to support muscle repair and rebuilding, fiber, antioxidants, vitamins and minerals from fruits & vegetables to support gut health and inflammation, and healthy fats to facilitate absorption of fat soluble vitamins and hormonal balance.

Replacing meals with caffeinated drinks deprives our energy systems of these vital nutrients for performance and injury prevention.

High performing athletes use caffeine IN ADDITION TO, not INSTEAD OF proper fueling strategies. With preseason approaching, take the time NOW to practice pre workout fueling

07/28/2026

Athletes šŸ¤Sleep

A BIG summer no-no that Iā€™ve been seeing with my high school and college athletes is literal self induced jet lag.

SLEEP is crucial for recovery, muscle protein synthesis, hormone regulation, appetite regulation, growthā€¦

Irregular sleep patterns increase the risk for injury, reduce capacity for muscle growth, alter appetite which in turn affects weight, and impacts mood SIGNIFICANTLY

For the remainder of the summer - set one small goal - go to bed at the same time (or within the same hour) and wake up at the same time (or within the same hour) to regulate and create routine before you head back to school. This will also make the transition into Fall training MUCH more efficient ā˜ŗļø

07/17/2026

water baby until the boat gets a little tippy ā›µļøšŸ˜¬

07/02/2026

Gonna be a steamy weekend šŸ„µšŸ„µ

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Boston, MA

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