Sport RD Rachel

Sport RD Rachel Director of Sport Nutrition for Football @ Iowa State
BS, MS Dietetics & Kinesiology
Inspiration, g

What’s the most important meal of the day? While all are important, I would argue breakfast should be a priority for all...
08/27/2026

What’s the most important meal of the day? While all are important, I would argue breakfast should be a priority for all athletes.

Now that it’s back to school season, athletes and parents alike are trying to navigate new routines and getting into a consistent schedule. It’s hard work to do it all AND make time to fuel adequately!

Sharing some of my favorite quick and easy breakfast for options for the busy athlete.

There are lots of reasons to skip breakfast (time, no food available, no appetite, etc.), but with proper preparation and a few minutes to have “present you” take care of “future you,” there are no excuses to miss a fueling opportunity.

Training without fuel does not provide benefits in the long run. It leads to lower energy intake and availability, reduced performance and increased risk of overeating afterward. A balanced meal or snack before activity supports better output and recovery, regardless of workout length or intensity.

Skimping on carbs day after day can lead to fatigue, poor concentration, delayed reaction time//endurance/strength/power, increase injury risk and slower recovery.

Skipping breakfast consistently creates a calorie deficit that your body yearns to fix as the day goes on (cue the late night “binges”). Don’t let yourself fall into a habit of starting your day without any fuel. On the flip side, avoid backloading calories, as it could lead to the decreased appetite many athletes may experience in the morning on top of impacting sleep quality.

I have been having lots of conversations with high school athletes and parents to strategize how morning fueling opportunities best fit into their busy schedules. From early morning football practices to the 3:30-6pm volleyball practice, every individual is different, but principles of fueling apply. Build performance meals and snacks throughout the day, starting with breakfast.

Any active individual (high level athlete or weekend warrior) who trains regularly, places extra demand on the body that requires fuel. Especially active humans training for half marathons, marathons, ironman events, etc. who train AND go about their day making important decisions, managing people and

Kind of chic to work around delicious food, talented chefs and some of the best athletes out there!Happy fall camp to al...
08/18/2026

Kind of chic to work around delicious food, talented chefs and some of the best athletes out there!

Happy fall camp to all those who are working with fall sports! May your athletes be fueled, hydrated and adequately recovered this season💪🏽🍽️ Our chefs and staff have been working hard behind the scenes to keep our food fresh, safe and tasting great while providing a wide variety of fruits and vegetables, carbohydrates and protein to meet all student-athletes needs while trying to minimize food fatigue.

Cheers to the upcoming fall semester!

It’s back to school season for many of our youth, high school and college athletes! Don’t let a lack of preparation get ...
08/11/2026

It’s back to school season for many of our youth, high school and college athletes! Don’t let a lack of preparation get in the way of all the progress made this summer.

Parents and athletes: use the next couple of weeks to settle into a routine that supports the start of a new season and school year, while focusing on areas of training you can control to sustain overall performance - nutrition, strength, conditioning, pre-hab and re-hab, mental health, academics, etc.

Whether athlete or an active regular human, these swaps apply. Some may seem counterintitive at first, but we know long-term sustainable lifestyle habits will produce better results than “quick fixes.”

First and foremost, in order to make gains, you need to eat. Skipping meals isn’t going to get you anywhere. Putting food on your plate doesn’t do anything if you don’t eat it.

I love the performance plate for athletes looking to increase lean mass and decrease body fat, because it is a framework where all foods fit. Your relationship to food and HOW your fuel affects overall well-being, and therefore, performance. Yes color is important, but our emphasis here is quality protein and carbohydrates.

Fueling and strength training is important to gain lean mass. Athletes who are not able to gain likely are not eating ENOUGH. Look for some easy additions to add calories to meals/snacks that don’t make you uncomfortably full.

I have said it before, and will say it again - you cannot out-supplement a poor diet. Creatine has been shown to be effective in increasing lean body mass when supplementing a 5g+ dose for extended training periods and in times when training is inaccessible (ie: following injury when an athlete is immobilized).

Consistency is everything when it comes to working on body composition. Food choices matter. Eating with intention throughout the day matters. Movement and strength programming developed with intention matters. Sleep matters. Stress levels matter. Habits on the weekends matter. All of the little details matter.

Talk with your sport RD about an individualized plan to help meet your goals this school year!

07/24/2026

Pizza Party Friday!!!

One of our favorite way to end a full week for our athletes is by programming in a Pizza Party concept. Our Executive Chef got to go to a Pizza University last year, so our pizza game is constantly being elevated.

You might be thinking, “Do athletes really eat pizza?!” And the answer is a resounding YES! As with most college training tables or dining halls serving a variety of different athletes, we have a variety of foods to meet those needs. And pizza can be a perfect addition to a performance plate.

It is a perfect vehicle to cover all three foundational steps:
🍕Plenty of carbs (from the crust and cheese)
🥩Protein (you’ll see a variety of different options on our line today) favorites are chicken, beef, steak, ham and cheese has some protein too.)
🌶️🥬🍍Color- not what most people primarily think about, but if you’re an athlete/active individual, add in veggies when you can (ie: mushrooms, peppers, spinach/greens, olives, tomatoes, even pineapple, etc.)

For any dietitians planning menus for fall camp/upcoming fall semester still, pair pizza party day with some fun pasta dishes and give the salad bar some more life to help promote a well-balanced plate that supports the whole spectrum of goals from building lean mass, reducing body fat, building both muscle and overall fat or increasing speed, endurance, power, etc.

What kind of pizza should we make for the next pizza party?!

07/08/2026

Food and fueling should be fun! Training tables are a great place to introduce athletes to foods or cuisines they might not be familiar with. Sport dietitians often have the unique opportunity to collaborate with chefs and food service staff build out menus that support and optimize fueling, while switching things up when appropriate to include some fun, more adventurous dishes when appropriate.

Fun fact: “Fusion” dishes are up nearly 50% on menus over the past 4 years. Younger consumers continue to gravitate towards globally inspired comfort foods and mashup concepts that expand an individual’s palette.

Some of our athlete’s favorite fusion dishes (and some menu inspiration as RDs and chefs are building out fall menus😉):
🍚Bibimpap Korean Rice bowls (as seen here)
🌯Fusion Burritos: popular options are a beef bulgogi, Jamaican jerk or Mediterranean-inspired proteins in a burrito
🥟Fusion Dumplings or Bap Buns: great carbohydrate source and vehicle to include an introduce a wide range of culinary experiences (we like teriyaki pork belly, chili crisp shrimp, Katsu chicken, etc.)
🍳Ramen Omelets: popular street food in Malaysia that fuses Japanese and Malaysian flavors in an omelet lending to a savory, satisfying meal option
🥪Global Sandwiches: so much opportunity for creativity…Italian style caprese, Vietnamese Pork Bahn Mis, Muffaletas, etc. Challenge your chefs to come up with their own creations based on what they know your athletes love!

What are some other fun, delicious fusion concepts out there? Don’t hesitate if you are a dietitian or chef responsible for menus who wants some more support executing a concept like this.

Featuring my 27 week bump, bummer my non-slip shoes didn’t make the frame - IYKYK the fashion statement is real😅💪🏽a fun trend I couldn’t pass up!

Athletes and parents of busy athletes, save this post for your next grocery run!I have been having lots of conversations...
06/30/2026

Athletes and parents of busy athletes, save this post for your next grocery run!

I have been having lots of conversations with athletes across all ages about LUNCH! A big part of my job is making realistic sport nutrition recommendations to clients that fit into their current lifestyle and schedule.

Whether you are a high school athlete who trains in the morning and has games in the evening with a less structured schedule the rest of the day, or you are a busy parent working full time while also balancing iron man training, knowing what to make, pack or pick up for lunch can be tough.

My top lunch tips:
1️⃣PLAN AHEAD
💪🏽prioritize lean protein
⛽️include carbs relative to training for the day
🍊include color (fruits or veggies)
💡use below for inspiration to find your next go-to performance lunch

🔋Carbs: rice (lots of great, quick to make options available), pasta/protein pasta, breads (sandwich bread of choice, bagels, tortillas, wraps, flatbreads, etc.), potatoes/sweet potatoes (super easy to make the mini potatoes in air fryer if you have one and pair with protein of choice), beans/legumes, dairy foods, etc.
💪🏽Protein: grilled/baked/air fried chicken, deli meat (ham, turkey, chicken, roast beef, etc.), eggs, egg/tuna/chicken salad (can make with mayo and or plain Greek yogurt for additional protein boost), ground beef/burgers; could also do a protein shake/smoothie as part of lunch, dairy foods also have protein
🥑Fats (healthy fats are the goal): typically in animal protein sources naturally; peanut butter/nut butters; oils used in cooking; butter added to sandwiches like paninis/grilled cheese, etc.; avocado added to wraps/sandwiches, sauces will be a little higher in fat, try to incorporate Greek yogurt based sauces/spreads to reduce overall fat content.
🌶️Color: fruits of choice (usually pretty easy); steamed, sauteed, raw or roasted veggies, etc.

Utilize leftovers from dinner - meal prep extra to be able to be used at lunches throughout the week.

Providing 7 of my go to, easy 7 lunches on this slide! All of these are also minimal cooking skills required, so high school athletes at home left to their own devices could manage with positi

06/18/2026

My current girl grip 💁🏽‍♀️🏈🥐

Being a full-time Sports Dietitian and Food Service Manager in collegiate athletics means wearing a lot of hats—and as a mom, I’m pretty used to having my hands full.

What’s in my grip?
💪🏽 Sport nutrition resources to educate our team on the why behind what we do. We do so much more than serve food. We help athletes understand how nutrition supports performance, recovery, body composition goals, and nutrient timing across demanding schedules and sports.
📣 Promotions and educational campaigns to keep athletes engaged, informed, and excited about fueling well.
💧 Water and electrolytes because hydration is always part of the game plan. I train, I’m growing a human, it’s summer - staying hydrated is non-negotiable!
☕ An iced coffee from the café for a little caffeine-boost to maximize productivity.
🎧 AirPods for the meetings, calls, and quick check-ins that keep the day moving.
⭐ Platinum Service Card—a reminder that every interaction is an opportunity to create a memorable “WOW” experience.

One thing people may not always see is the incredible team working behind the scenes. High performance fueling is powered by professionals dedicated to operations, logistics, hospitality, guest experience, food safety, and countless details that make the experience seamless. It truly takes a village to fuel student-athletes at the elite level.

Grateful to partner every day with our team dietitians, executive chefs, sous chefs, front of house manager, catering director, and support staff to make sure athletes are nourished, supported and happy🏆💪

Officially passed my Board Certified Specialist in Sports Dietetics (CSSD) Exam!!!This has been a major goal of mine sin...
06/16/2026

Officially passed my Board Certified Specialist in Sports Dietetics (CSSD) Exam!!!

This has been a major goal of mine since first learning about the specialization and starting to work in college sports. Eligibility requirements for the credential: ✨practicing as a dietitian for a minimum of two years
✨documenting at least 2,000 hours of specialty practice experience in sport dietetics and working with athletes/active individuals within the last five years
✨pass the 150-question board certification exam
✨keep up on all the research and continued education and renew the certification every 5 years with 1,500 documented hours in sports dietetics practice

I first attempted the exam in 2022, barely missing a passing score. I was 5-months postpartum (a shell of myself), supporting our whole athletic department on top of my football role and did not give the exam the preparation I should have (it’s a freaking hard exam even if you do work in sports full-time). I am grateful to all my RD friends and mentors who encouraged me to try again, especially Amy Goodson, who is always pouring into sport dietitians and progressing the field forward as a whole. I also have to plug her CSSD review course because that was a game changer for me in having structured study material.

If you are someone who has been personally victimized by the exam, do not give up! You are still a great sport dietitian and a test / letters behind a name do not make you a better or worse dietitian. I do hope more qualified dietitians aim to get the credentials so people can have increased access to evidence-based, safe, health and performance supporting resources from professionals rather than influencers running rampant across the web.

Major shoutout to my husband who always supports my goals and encouraged me to dedicate the time to study and retake the exam. He’s the real MVP🤍

Allow me to reintroduce myself: Rachel Voet MS, RD, CSSD, LMNT, LD (lol holy alphabet soup)💪🏽🏃🏽‍♀️🏋🏽‍♀️🚴🏽‍♀️🏈🎾🏐🥎⚽️🍽️

It’s officially June, which means summer training is here! Does your athlete know how to optimally fuel to outwork the c...
06/01/2026

It’s officially June, which means summer training is here! Does your athlete know how to optimally fuel to outwork the competition at summer camps?

The summer months are great-they give student-athletes a well-deserved break from classes and a more structured schedule. But for some young athletes, summer starts to fill up fast and the lack of structure and regularly provided meals/snacks at school can keep athletes from reaching their goals if they aren’t adequately fueled.

I’ve been working with many high school athletes and their parents on how to fuel for daily training sessions, body comp goals AND full-day camps that may serve as a scouting opportunity for an aspiring D1 level athlete.

This post is from the lens of preparing for a football camp, but principles can apply for any other sports (ie: day-long volleyball, soccer, tennis, basketball, etc. camps that span the course of a week)

The college hosted football camps are typically ~3-4 hours morning or afternoon. Some are all day, others multi-day. Some are more position specific with various skills, indy and fundamental drills, others may have a strength and conditioning component/testing, followed by 7-on-7 or other scrimmage type reps to end the day and assess player reaction/technique under pressure.

Some provide meals or light fuel prior to the start, most do not, so it is on the athlete to fuel accordingly and plan ahead for a day of strong performance. Camps typically provide water, sports beverages and some intra-snack type options, but I encourage athletes pack snacks and hydration support they need.

Most parents have questions about WHAT their child should be eating. A lot depends on timing and duration of the camp/training, as well as individual preferences and goals. A lot of athletes are traveling and may have limited options on the road. There are lots of great fueling options from restaurants/gas stations, but you also may need to pack nutrition to ensure optimal fueling.

3 top tips:
⛽️plan ahead - eat carb-focused breakfast and or lunch 1-3 hours before training, watch fat, fiber and protein closer to start time you get
🔋pack carbs to top off energy fuels
💦hydrate!!!

Last week, I had the opportunity to attend the 19th Annual American Sports & Performance Dietitian Association (ASPDA) C...
05/21/2026

Last week, I had the opportunity to attend the 19th Annual American Sports & Performance Dietitian Association (ASPDA) Conference. It was a full week of networking, catching up with dietitian friends, getting inspired by performance chefs, learning from some of the world’s best researchers and clinicians and eating amazing food.

Shoutout to all of the amazing sponsors that make the organization and conference what it is today. The expo hall has grown over the years and even after spending a couple of hours there, I still didn’t get to visit every booth and check in with all my favorite vendors (less yapping next year😅).

There are so many sport nutrition products these days, most consumers don’t even know where to start when it comes to what supplements to take, what to eat to fuel their first half marathon or how to hit 60-90g carbs per hour and 1.5+ L fluid/hr for an extended period of time while maintaining electrolyte balance.

The most important thing to consider whether an athlete is in high school, a current D1 athlete or a weekend warrior is to screen what supplements or sport products they are currently using and analyzing if they are third party certified.

The supplement industry is widely unregulated. Third party certification helps add a quality check for athletes. They verify a product contains what is listed on the label, in accurate amounts, and free from harmful contaminants. The second picture has examples of what those third party certification labels can look like. NSF for Sport and Informed Choice Sport are my top recommendations.

I get a lot of questions from athletes, friends and family about supplements so sharing some of my favorites after being reinvigorated at this year’s conference:

⛽️Favorite carbs for pre-/intra-workout: HoneyStinger, Science in Sport, Skratch, BPN, super excited to try Beonixe
🔋Favorite juice: Cheribundi 100% tart cherry juice and Florida orange juice (not pictured)
🧬Favorite supplement brands: Klean Athlete, Thorne, Nordic Naturals, Momentous
🥜Favorite snacks/nut butter: Spread the Love, Wonderful Pistachio, G2G bars (not pictured)

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