SM Nutrition - High School Athlete Nutrition

SM Nutrition - High School Athlete Nutrition Registered Sports Dietitian supporting high school and college athletes! Virtual and In person sessions available.

Connect with me by visiting www.smnutritionrd.com

The choices you make every day have a BIG impact on your game - positive or negative.When you make nutrition a priority ...
09/06/2026

The choices you make every day have a BIG impact on your game - positive or negative.

When you make nutrition a priority your energy, speed, and endurance will improve. You also reduce your risk of Relative Energy Deficiency in Sport (REDs) - under fueling - when you body doesn't have the fuel it needs to support your training and health.

REDs increases your risk for injuries, you may experience changes in your menstrual cycle, focus, and concentration, or feel changes in your gut like bloating.

This week, I challenge you to find ways to boost your fuel or focus on your hydration.

Are you looking for more support with your fueling plan? I would love to help you build confidence in fueling your game.

I'm excited to officially announce the next ✨ Fuel Her Game: Female Athlete Nutrition Workshop ✨

Saturday, November 14!

✨ What does FHG include?
60 minute virtual & in person workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!
PLUS this its even BIGGER! I am inviting my close colleagues to discuss mental performance and injury prevention tips!

Link in bio to join the waitlist!!
Space will be limited so I can make sure we answer all of your questions during the workshop! ✨ Add you name to the waitlist to be the first to know!! ✨

Why is breakfast ESSENTIAL?1️⃣ You are breaking the fast from sleeping overnight2️⃣ It helps energize your brain for gla...
09/06/2026

Why is breakfast ESSENTIAL?
1️⃣ You are breaking the fast from sleeping overnight
2️⃣ It helps energize your brain for glass
3️⃣ It keeps your muscle energy up for practice

Here is a classic 5 minute breakfast option! Bagel with cream cheese / peanut butter, fruit, and egg bites.

What are your favorite quick breakfast options?

08/27/2026

Join us this week on the podcast to chat about the impacts of under-fueling. Grab a snack, definitely grab your water! Let’s go!

You can listen to the High School Athlete Nutrition podcast on Apple and Spotify podcasts or by visiting www.smnnutritionrd.com/podcast

Pre-workout snacks don’t have to be complicated.Keep a few simple options in your bag so you are prepared before practic...
08/27/2026

Pre-workout snacks don’t have to be complicated.

Keep a few simple options in your bag so you are prepared before practice!

Over the past two weeks I have been sharing my favorite tips for back to school - eating breakfast, building a strong lu...
08/25/2026

Over the past two weeks I have been sharing my favorite tips for back to school - eating breakfast, building a strong lunch, and this week we are talking about snacking.

It can be a challenge! Finishing up class, running to change, quickly getting to practice. Somewhere in there, you need to carve out 90 seconds to have a snack.

A snack before practice boosts your energy and supports your focus during practice. REMEMBER.... if you are stronger at practice you will be more competitive on game day!

I share a full guide on how to train your gut to get used to eating before practice in the Academy - your online sports nutrition course! Easy to follow, full of quick videos, recipes, fueling guides, and more! Check it out using the link in my bio.

Breakfast doesn't need to be complicated, but you need to have something!Carbs + protein + some color.If you need more b...
08/24/2026

Breakfast doesn't need to be complicated, but you need to have something!

Carbs + protein + some color.

If you need more breakfast support, I am always here to help! There is an entire section on breakfast with recipes in my online course for athletes called - the Academy!

Join me in the Academy - an online sports nutrition library + community designed for high school athletes and their families.

When you join the Academy you will have immediate access to—
30 + videos and tutorials guiding you through my core nutrition pillars of what and when to eat.
Fueling guides (for game day, practices, travel and more!)
A community where you can ask a sports dietitian (hi!) your questions and join live coaching calls!

Want to learn more? Follow the link in my bio for a behind the scenes peak at the academy!

Athletes need a lot of fuel, and a simple apple or handful of carrots probably isn’t going to cut it.Instead of relying ...
08/23/2026

Athletes need a lot of fuel, and a simple apple or handful of carrots probably isn’t going to cut it.

Instead of relying on just one food, aim for at least 2 components in your snack to help you stay full and fueled.

Think:
🍎 Apple + peanut butter
🥕 Carrots + hummus
🥨 Pretzels + cheese
🍌 Banana + Greek yogurt
🥯 Bagel + turkey

A better snack = more energy, better recovery, and fuel to keep you going.

Don’t just snack… fuel! 🔥

Welcome to the SM Nutrition team Gianna! 😊I am so excited to have another amazing dietitian join the team! As an athlete...
08/22/2026

Welcome to the SM Nutrition team Gianna! 😊

I am so excited to have another amazing dietitian join the team! As an athlete, she understands the busy sports lifestyle and how challenging it can be to balance your fueling plan.

Gianna is now offering virtual after school and evening sessions for athletes!

Send us a message to learn more about working with a dietitian!

Breakfast options every athlete should prep + keep in the freezer ⤵🍌 Muffins: Try banana, blueberry, or chocolate chip. ...
08/13/2026

Breakfast options every athlete should prep + keep in the freezer ⤵

🍌 Muffins: Try banana, blueberry, or chocolate chip. Pair with Greek yogurt or eggs for more protein. I was the Chiquita Protein & Fiber Banana Bread Mix and they are delicious and so easy to make! Thank you and

🌯 Breakfast burritos or sandwiches: Eggs + cheese + potatoes + sausage/turkey sausage, wrapped and ready to reheat.

🧇 Waffles or pancakes: Make a big batch and freeze individually. Pop in the toaster on busy mornings and pair with a yogurt drink on the go.

🥛 Baked oatmeal: Oats + milk + eggs + fruit + nut/seed butter. An easy grab and go option you can pair with a yogurt or milk for extra protein.

🍞 French toast: Freeze individual slices and reheat in the toaster. Pair with hard boiled eggs or egg bites (these you can also prep ahead!)

🫐 Smoothie packs: Portion frozen fruit + spinach + other add ins into bags. Blend with milk, yogurt / protein.

Athlete tip: The goal isn't just something quick, it's a breakfast with carbs for energy + protein for recovery + enough energy to keep you focused in class while supporting your energy at practice.

You don't always need protein bars, shakes, and powders. Most of the time sticking to whole foods is the best option. Ne...
08/12/2026

You don't always need protein bars, shakes, and powders. Most of the time sticking to whole foods is the best option.

Need more snack ideas?
Grab your Ultimate Athlete Snack List packed with easy snack combinations you can keep on repeat!

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Williamsburg, VA

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+17575854229

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