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 simplest changes can have a really big impact on your game! That is what I focused on this past weekend during a tea...
06/17/2026

The simplest changes can have a really big impact on your game! That is what I focused on this past weekend during a team talk.

The small things that add up 1️⃣+ 1️⃣....= 💯

Getting to see an athlete's knowledge and confidence in nutrition grow and change their game is what I love the most!

My goal is to make nutrition your first thought, and to do that, I want to make it simple! I created the Academy as a tool and go to resource for athletes and their families.

You will find on demand tools like videos and fueling guides as well as personalized support from me in the community with weekly check ins, challenges, and monthly group calls.

Check it out and watch the intro video on my website to learn more! Linked in my bio.

Summer is here! No more packing lunch or waiting in line for school lunch. You have full freedom to choose what you want...
06/15/2026

Summer is here! No more packing lunch or waiting in line for school lunch. You have full freedom to choose what you want, so have fun!

Lunch may be your recovery meal after a morning practice or your pre workout meal for afternoon training. Regardless of what time you train, lunch needs to be packed with carbs and protein to maintain your energy and support your muscle recovery.

If you want to use the summer as a time to focus on your fueling plan, then I invite you to join me in the Academy!

You will immediately have access to your nutrition hub with on demand resources like videos and fueling guides as well as the community where you can ask me questions any time and join group coaching calls.

Ready to learn more? Check out the link in my bio!

Hydration can make or break performance!Her are my top 3 hydration tips:✅ Don't wait until you are thirsty to drink.✅ Re...
06/12/2026

Hydration can make or break performance!

Her are my top 3 hydration tips:

✅ Don't wait until you are thirsty to drink.
✅ Replace fluids and electrolytes lost through sweat.
✅ Start every workout and game hydrated.

Proper hydration supports energy, endurance, focus, recovery, and overall performance. And remember, water isn't your only hydration source! Milk, smoothies, fruits, vegetables, soups, and sports drinks can all help keep you hydrated.

Want to learn exactly how much you should be drinking, what electrolytes you need, and how to fuel to keep your energy up?

Join me in the Academy! Inside The Academy, you will find athlete friendly hydration guides, fueling resources, meal ideas, and a community with athletes and a sports dietitian! Tools designed specifically for high school athletes and their families.

Comment "ACADEMY" below and I will send you the details!

You need a lot of energy! If you’re not refueling with enough protein, your body misses out on key building blocks for m...
06/09/2026

You need a lot of energy! If you’re not refueling with enough protein, your body misses out on key building blocks for muscle repair, recovery, and strength⚡️

Think of high protein snacks as your between meal secret weapon to keep you fueled, focused, and ready for practice. 🥩🥜🧀

What are your favorite high protein options?

If you are an athlete, you need snacks that are✔️ Easy to pack✔️ Quick to eat✔️ Full of carbsSkipping your pre-workout s...
06/09/2026

If you are an athlete, you need snacks that are
✔️ Easy to pack
✔️ Quick to eat
✔️ Full of carbs

Skipping your pre-workout snack = low energy, sluggish performance, and harder practices.

Want to learn more about snacks before practice? Join me in the Academy, the sports nutrition hub for high schoo athletes!

You will immediately have access to your nutrition library with on demand resources like videos and fueling guides as well as the community where you can ask me questions any time and join group coaching calls.

Ready to learn more? Check out the link in my bio!

Sports drinks can be a helpful tool during long practices, hot weather, and tournament weekends when you will be sweatin...
05/27/2026

Sports drinks can be a helpful tool during long practices, hot weather, and tournament weekends when you will be sweating a lot! They provide carbohydrates for energy and electrolytes like sodium to help replace what is lost through sweat.

When should you grab a sports drink?
⚡ Training longer than 90 minutes
⚡ Hot or humid conditions
⚡ Multiple games or events in one day

Remember: sports drinks are meant to support performance, not replace meals, snacks, or water throughout the day. The goal is to stay fueled and hydrated so you are playing at your best.

Want to learn exactly how to hydrate for YOUR sport, training schedule, and sweat rate? 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 in 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!

It can be a challenge! Finishing up class, running to change, quickly getting to practice. Somewhere in there, you NEED ...
05/26/2026

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.

Not hungry after your workout? That’s more common than you think, especially when your body is still cooling down from a...
05/12/2026

Not hungry after your workout? That’s more common than you think, especially when your body is still cooling down from a hard session.

But muscle recovery still needs fuel.

If you aren't ready to eat a full meal, start with a quick snack that includes carbs + protein about ASAP after training. This helps kickstart muscle repair and replenishes energy so you can cool down and breathe before having your complete recovery meal.

Easy options:
Chocolate milk
Greek yogurt + granola
Turkey roll ups + crackers
Protein smoothie

Recovery is about being consistent.

If you are an athlete, you need snacks that are✔️ Easy to pack✔️ Quick to eat✔️ Full of carbsSkipping your pre-workout s...
05/05/2026

If you are an athlete, you need snacks that are
✔️ Easy to pack
✔️ Quick to eat
✔️ Full of carbs

Skipping your pre-workout snack = low energy, sluggish performance, and harder practices.

Grab a snack during your last class or on your way out to practice.

Want help building a fueling plan that actually works for your schedule? Join me in the Academy!

You will immediately have access to your nutrition hub with on demand resources like videos and fueling guides as well as the community where you can ask me questions any time and join group coaching calls.

Ready to learn more? Check out the link in my bio!

Address

Williamsburg, VA

Telephone

+17575854229

Website

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