Stefanie Rock
Help! My athlete won't eat meat!
If there's one thing that's predictable about an adolescent's appetite, it's that it's completely unpredictable! Favorite foods suddenly...
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Stefanie Rock
Jun 14, 20232 min read
What's the difference between a sports drink and a rehydration drink?
We know that water is essential. I mean, considering our bodies are nearly 60% water, it's kind of a big deal. Even a mere 1-2%...
Stefanie Rock
Mar 29, 20232 min read
Supplements for muscle growth? 5 things teen athletes need to know...
It happens every year around this time... athletes trying to "gain" in the off-season reach for supplements recommended by teammates,...
Stefanie Rock
Jun 24, 20222 min read
Sports nutrition for picky eaters
Fueling athletes with enough energy for their sports can feel challenging... fueling picky eaters can feel downright impossible. I know...
Stefanie Rock
Jun 8, 20221 min read
How to stay hydrated & reduce injury risk during outdoor workouts...
Considering that the body is nearly 60% water, it only takes a 1-2% dehydration level to notice performance changes and increase risk of...
Stefanie Rock
Feb 24, 20222 min read
Why I don't talk to athletes about calories...
Much like a pound of feathers weighs the same as a pound of bricks... or walking a mile on a track is the same distance as walking a mile...
Stefanie Rock
Feb 11, 20223 min read
4 "emergency" fueling staples to keep on hand
After a short, but intense, bout of food poisoning, I’ll fully admit I did a horrible job of re-nourishing myself. The main reason? Even...
Stefanie Rock
Jan 3, 20222 min read
Is a plant-based diet better for athletes
With the popularity of documentaries like The Game Changer, I'm frequently asked about plant-based diets for athletes. While there are...
Stefanie Rock
Dec 13, 20212 min read
3 things you need to know about the teenage brain...
What was he thinking? I've told her a hundred times! I thought we already solved this problem? GO TO BED!! Odds are good that if you're...
Stefanie Rock
Dec 6, 20212 min read
Why 'athletes can eat whatever they want' is a myth
Here’s a staggering fact. Worldwide, the United States ranks in the top nations for obesity AND malnutrition. Essentially, we are a...
Stefanie Rock
Oct 19, 20212 min read
Fueling for injuries
Of course no one ever wants to be sidelined with an injury. Though a solid nutrition foundation can minimize risks of injury:...
Stefanie Rock
Jun 14, 20212 min read
Fueling for Tryouts
Hockey tryouts start tomorrow... what should I feed my athlete so they're ready for the next two days? Substitute game or tournament for...
Stefanie Rock
May 20, 20212 min read
5 freezer staples for athletes...
A well-stocked kitchen eliminates the frustration of fueling athletes, especially when time is limited. Certain pantry staples are...
Stefanie Rock
May 12, 20212 min read
How much protein do you really need?
It's undeniable that protein is essential for athletes. But how important is it? If we believe the marketing hype, protein should...
Stefanie Rock
May 4, 20212 min read
7 pantry staples for athletes...
Fueling athletes is challenging. Trying to fuel them last minute is downright stressful. Even during our most hectic days, a stocked...
Stefanie Rock
Jan 29, 20213 min read
Why athletes need carbs
Walk into any grocery or convenience store and it’s quickly obvious which products are front and center…Protein bars! Protein shakes!...
Stefanie Rock
Jan 21, 20213 min read
Which sports drink is best?
I have to admit, sports drinks are one area I totally messed up when travel sports entered our world a decade ago- I was fully riding the...
Stefanie Rock
Jan 7, 20212 min read
One Change to reach performance goals
The majority of athletes come to me with three things in common: they have specific performance goals, they're under hydrated, and...
Stefanie Rock
Nov 22, 20202 min read
Late Night Fueling: Part 3 of fueling athletes on the road
No doubt, sleep is essential for recovery, especially during multiple games in a weekend. But food is equally necessary. Granted this...
Stefanie Rock
Oct 22, 20201 min read
On the road Part 1: fueling athletes between games
Thanks to Covid restrictions, currently ALL of our games are out of town. While it's fantastic that they're even playing, fueling on the...
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