Do you experience frequent bloating? While common, bloating can be incredibly annoying and uncomfortable. It also makes it harder to eat healthy or lead an active lifestyle comfortably. Certain lifestyle habits and conditions, including diet, may be to blame. But luckily certain foods and habits can get rid of bloating to get you back to feeling your best. What is Bloating? Bloating is an uncomfortable condition where your belly feels full and tight, often as a result of gas or indigestion. It may occur after meals, or at random times throughout the day when you wouldn’t expect it. What Causes ..read more

If you struggle with digestive issues, like gas or bloating, you may be wondering if something you’re eating is to blame. At-home health testing kits have become increasingly popular and food sensitivity tests are marketed to individuals looking for insight into how their diets are impacting their bodies. There’s no denying the appeal of at-home testing. It seems easier and more convenient than scheduling a doctor’s office visit and results are often accessible by cell phone or computer within 1 to 2 weeks. But how accurate are the results and is a food sensitivity test really the best option ..read more

Which is the best protein powder for athletes? The highest in protein, lowest in sugar, and does it contain high quality ingredients? We compared over 50 different brands of protein powders, including all of the ones I was asked about most on my instagram Q&A last month. We’ve listed our top recommendations below, but the full comparison chart can be found here. Each protein powder was reviewed using the criteria below to determine if we would recommend the product. We briefly discuss what we look for in each category below. This review was not sponsored in any way. I was not paid by ..read more

Did you know that your nutritional needs change throughout your menstrual cycle? Female hormone levels vary throughout the menstrual cycle and can impact everything from exercise performance, substrate utilization, metabolic demand, and nutrient needs. And while you cannot always plan when you have an important competition or game, you can tailor your nutritional strategies to optimize performance based on hormonal fluctuations. In this article, we discuss hormone fluctuations throughout a typical cycle, how these fluctuations can impact a female athlete's needs, and some tips on how to adjust ..read more

Spending time at the gym is a great way to build strength and muscle, improve your endurance, and gain confidence. However, if you’ve ever felt sluggish before a workout, or become quickly fatigued during one, you may be wondering whether a pre-workout supplement can help. Do you need a pre-workout? What does a pre-workout have to offer, and how do you choose the right one for you? What is a Pre-Workout? Pre-workouts are supplemental products designed to help you build muscle and enhance athletic performance. Using a pre-workout could help increase your focus and energy right before and durin ..read more

Leading an active lifestyle requires the right fuel. Carbohydrates are a simple source of energy that can help get you through a workout. And while we can all agree that carbs are delicious, you may be wondering whether there’s a best time to enjoy them in terms of optimizing your exercise routine.  What Are Carbs? Along with fat and protein, carbs are one of three macronutrients in our diet. They’re also your body and brain’s primary and preferred source of energy.  While carbs get a bad rap in certain health conversations, the truth is that carbs as a food group aren’t bad for you ..read more

According to the 2020-2025 Dietary Guidelines for Americans, more than 90% of men and women do not meet the recommended daily intake for fiber. In this article, we discuss the health benefits of fiber, food sources, simple ways to increase intake, and provide five fiber-rich snack examples.   Health Benefits of Fiber Dietary fiber are non-digestible carbohydrates that can be found in most plant foods. High fiber diets have been shown to have many health benefits including reducing the risk of chronic disease such as heart disease, obesity, and hypertension, managing blood sugar levels, an ..read more

Between training, classes, meetings, film, and work, an athlete’s time can be pretty limited. It may not always be realistic to make it to the dining hall every time you need to eat, and depending on your schedule it may not even be open. Keeping convenience foods in your dorm room that can be used to put together healthy meals and snacks will help save you time and keep you on track with your nutrition. Below are some examples of simple snacks and meals that can be put together in a dorm or hotel room, when all you have access to is a refrigerator and microwave. Simple Dorm Room Snacks Below ..read more

As we enter cold and flu season, let’s talk about ways you can support your immune system with nutrition. Whether you are an athlete in season or off-season, staying healthy is especially important, so you don’t have to miss out on training. Research has shown a correlation between intense exercise and immune function. Intense training can cause inflammation within the body, making it more challenging for your immune system to fight off illness. While no one nutrient or supplement will prevent or cure illness, here we will discuss nutrients that play an important role in optimal health and imm ..read more

It’s back! My most popular blog series - this time, I’ve compiled 28 healthy air fryer recipes that are quick, easy, and delicious. If you do not have an air fryer, check out my Crockpot Recipes, One Skillet Recipes, 30 Minute Meals, and Smoothie Recipes for the Busy Athlete series.  Air Fryers are essentially miniature ovens. They require very little oil, and they use hot air to cook your food. You can use an air fryer to make anything you would otherwise bake or roast in the oven and can even use it to reheat leftovers. In this blog, we have healthy and delicious recipes for everyone, n ..read more