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Taylor Nutrition

Award-winning Registered Dietitian for over 18 years—connect with Taylor Nutrition today.

12/11/2024

Want to level up your game and get the edge over your competition?

It’s not just about the grind on the ice or field—it’s about what’s on your plate too.
🥗🥙🍝🌮🥞🥯🥨🥛🧃🍽️🧇🫐🍌

📚 Whether you’re meeting with a sports dietitian or joining a nutrition workshop, we’ve got the tools to help you:
 ✅ Boost energy 💪 ✅ Recover faster 💤 ✅ Stay in the zone longer 🎯

💥In-person athlete sessions at our Edmonton or Calgary office or virtually

💥Sport Nutrition Workshops for hockey, volleyball, soccer, ringette, basketball, triathlon and more. We can host groups in our Edmonton office!

📍Follow us for easy tips, simple athlete meal or snack ideas, and the BEST advice from pros who get athletes like you.

Don’t miss out on fueling your potential—hit that follow button and let’s crush it together! 🚀

Share with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca

11/26/2024

Spread out your fluid so you are well-hydrated for your activity!

Drinking lots of fluid prior to your activity because you didn’t get enough during the day can make you feel physically uncomfortable and it still may not be enough to allow you to be hydrated. Remember our body can only absorb so much fluid at one time…so we have to spread it out!

Remember fluid doesn’t have to be water! Milk or milk alternatives, 100% fruit juice, smoothies, carbonated water, tea, sports drinks (intended for activity), watery fruits and vegetables, and soup all count!

Share with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca

11/20/2024

TOURNAMENT NUTRITION

🥇Don’t Skip Breakfast:
-A pre-game meal or snack prevents energy dips during the game, helping maintain endurance and focus

⚡️Fuel & Hydrate In-Between Games:
-Without adequate fuel and hydration in-between games, athletes may experience energy crashes or early fatigue, reducing their ability to perform consistently. Dial into nutrient timing of your fuel to ensure you have the best energy and feel light for when it’s game time.

💥Have Ready-to-Go Fuel for Energy During Games:
-Carbs are the body's preferred fuel source during exercise.
-Hydration is also vital for maintaining performance and preventing cramps.

💥Eat at Least one Hard Training Plate on a Tournament Day:
-Carbs! A hard training plate emphasizes carbs, which are essential for replenishing muscle glycogen stores depleted during intense activity. This ensures sustained energy for subsequent games.
-Protein on a hard training plate supports muscle repair and recovery after strenuous games. This helps minimize muscle soreness and prepares the body for the next performance.
-Color provides essential vitamins, minerals, and antioxidants, which aid in hydration and reduce inflammation caused by physical exertion.

✅Don’t Try Anything New on Game Day:
-Practice your game-day fueling strategy during training to ensure your body tolerates the choices.

💪🏾Share with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca

10/18/2024

ATHLETE BREAKFAST GUIDE under 5 minutes MEALS!

These breakfast meals include carbohydrate + at least 20g of protein.

⚡️🍎Carb Fuel:
1. Remember: carbs are the body's primary source of energy. After a night of fasting, your glycogen stores (the stored form of glucose) in your liver are often depleted. Eating carbs in the morning helps replenish these stores, providing both your brain and muscles with the fuel they need to start the day.
2. Carbs are essential if you have an early morning practice or activity! Carbs at breakfast provides the necessary energy to help you perform better and prevent early fatigue.
3. Skipping carbs or breakfast altogether can lead to increased hunger later in the day, which may cause overeating or less intentional eating as the day progresses.
4. Carbs, such as fruit, whole grains and cereal, contain fiber which supports gut health!

💪🏾🥚 Protein Power:
1. Essential for recovery and building strength
2. Stabilizes blood sugar for stable energy throughout the day
3. Helps with focusing, concentration and stamina during your workouts

Share with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca

Start your day right with a breakfast rich in carbs and protein! What’s your go-to morning fuel? 🥗👇

10/16/2024

ATHLETE QUESTION: what should I eat in-between periods?

ANSWER: you need to eat foods high in carbs with no protein or fat.

If you need fuel during your game, the key is to focus on foods that provide quick energy and won’t upset your stomach. However, not all athletes need fuel in-between periods or breaks during their games. Here are some reasons why you might need fuel:

‼️Didn’t eat enough prior to your game
‼️Starting to feel sluggish and experiencing lack of energy during the your game
‼️Feeling light-headed or dizzy

Here are some good options for in-between period snacks:
🍌Bananas: Rich in carbohydrates and potassium
🍐Fruit bars or granola bars: Choose ones with simple carbs for quick energy, and avoid those with too much fat or fiber.
🍎Dried fruit: Provides natural sugars for a quick energy boost.
💦Sports drinks or electrolyte drinks: Help replenish fluids and electrolytes lost through sweat.
🍏Applesauce pouches or fruit purées: Easy on the stomach and quickly absorbed.

WHY HIGH IN CARBS?
because carbohydrates provide quick energy by converting into glucose that fuels muscle activity.

WHY NOT PROTEIN AND FATS? because protein and fats take longer to digest than carbs and do not break down into sugar, which is your muscles preferential fuel source.

*Always try fuel during a practice to figure out what works best for you!

Share with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca

10/09/2024

ATHLETE QUESTION: why don’t I have enough energy during my hockey game?

ANSWER: because you didn’t fuel sufficiently before, during or after your hockey game.

Proper nutrition is crucial during a hockey game because it is so physically intense and demands a lot from your body. Here’s why it’s important:

BEFORE: Hockey requires bursts of speed, strength, and endurance, which deplete your body’s energy stores quickly. Proper nutrition—mainly easily digestible carbs— prior to your game provides fuel to keep your energy levels optimal.

DURING: If needed, during the game consume simple carbs in-between periods to keep energy levels stable. Without sufficient energy, performance declines.

RECOVERY: After a game, the body needs proper nutrients (carbs and proteins) to replenish glycogen stores and repair muscle tissue. This helps with quicker recovery and ensures players are ready for future games or practices.

Share with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca

09/05/2024

IRONMAN SUCCESS

At Taylor Nutrition, we LOVE celebrating the successes of our athletes. Here is Maren’s story:

I had the race of my life in my first ever full distance Ironman this past summer at Ironman Canada. One of the things that MOST intimidated me about this race (other than, you know, it’s IRONMAN - lol) was how on earth I was going to manage the nutrition. I had never raced for 10+ hours before! Over the past several years I had been doing half Ironmans and marathons but I knew that the nutrition/fuelling piece would need even more attention and expertise if I was to be successful at the full distance. I found Lalitha to be SO knowledgeable in my race planning session with her and I started practicing our race day strategies immediately (to good effect). During the race itself - I stuck to the plan (about 90% anyway) and that ‘wall’ that I was expecting to hit in the marathon just never happened. I literally had energy right until the very end. I ended up winning my age group and running within 20 mins of my personal best marathon time (so at least 10 mins faster than planned). A lot of this had to do with nutrition - of that I am certain!
I plan to continue to work with Lalitha in my off season and next season build because as a master’s female triathlete (I’m 45) - I have had trouble holding onto weight (muscle!) through my high volume training. I would like to continue to race strong and have a similarly personal best performance in Kona 2025 and I know that nutrition strategy is going play a HUGE role in that!

08/29/2024

It was time to introduce our incredible Taylor Nutrition Sports Performance DietitianTeam. From left to right we have:
-Miranda
-Jessica
-Jess
-Madeline (Maddie)
-Lalitha (Lals)
We have been slowly growing our team over the past 6 months and we are thrilled to now have Miranda and Madeline as part of Sports Nutrition crew. We also have now expanded our offices to include CALGARY!! Soon we will have a space (opening soon) to see clients one-on-one and we are currently booking sports nutrition workshops in Calgary!

Thank you Alberta for choosing for your trusted sports nutrition needs!

08/15/2024

It has been a blast working with our WHL athletes this off-season. We love educating our athletes on how nutrition can make a significant difference in sport performance! We also love FEEDING our athletes and showing them how energy/nutrient dispersion and nutrient timing works!!

08/06/2024

Congrats Leanna and Timm!! Both Timm and completed their cycling across Canada in one month and averaged around 150 km per day (kind of like doing a Gran Fondo daily for 30 days in a row). They completed this as a trial cycle for their upcoming expedition in 2025. Both Leanna and Timm are completely plant-based powered athletes. It has been my pleasure assisting them with their nutrition throughout their phases of training/cycling to ensure they felt, performed and recovered well! After 30 days of cycling the results showed minimal muscle loss on a completely vegan nutrition plan. We are so pumped and can’t wait to plan and fine tune their nutrition for the expedition!

07/03/2024

Many of our athletes grab a quick protein supplements or shake after an intense workout…BUT…this is not enough…you also need carbs!

Combining protein and carbohydrates post-exercise can optimize recovery by addressing both muscle repair and energy replenishment. Here are 3 reasons why you need to add carbs:

1. ENHANCES PROTEIN ABSORPTION: Carbs can enhance protein absorption and utilization by triggering an insulin response, which helps transport amino acids into the muscles more efficiently.

2. SPEEDS UP RECOVERY:
Carbohydrates help to speed up recovery by reducing muscle fatigue and supporting the overall energy needs of the body.

3. PROVIDES ENERGY FOR YOUR NEXT WORKOUT:
Carbohydrates are stored as glycogen in muscles and the liver. During exercise, glycogen stores are depleted. Consuming carbs post-exercise helps replenish these stores, ensuring you have energy for your next workout.

Drop a 🙌🏾 if you add carbs with your protein post-recovery!

06/26/2024

Had an amazing time with the Seven Hockey athletes dialling into off-season training goals and optimizing their nutrient intake/hydration/electrolytes to get the biggest bang for their buck during their strength and conditioning sessions and skates this summer! Thanks for the awesome session athletes!

06/12/2024

Congrats on a great hockey season Jaxon and Carter. We were pumped to celebrate their success by offering them a sports nutrition package that included a nutrition assessment, body composition analysis and creation of a meal plan! Look forward to seeing these athletes soon. Congrats again!

06/11/2024

JUNE! This month we'll be sharing recipes designed to support injury recovery. We'll guide you through understanding which nutrients aid healing, how they work, and why they're beneficial.

Comment INJURY below to subscribe to our June Newsletter for FREE.

Our goal is to provide you with valuable nutrition knowledge that will help you excel in your endeavours and promote your overall wellbeing.

Share with a fellow athlete, coach or trainer who is interested in sports nutrition. 💪🏾🙌🏾

06/10/2024

Hey athletes, did you know that proper nutrition can play a crucial role in injury management?

Protein repairs tissues, supports muscles, and builds new cells, while calcium, vitamin K2, and vitamin D strengthen bones. 🦴✨ Omega-3s and antioxidants reduce inflammation and oxidative stress, promoting faster healing. 🌿🔋

At Taylor Nutrition, our performance dietitians can help you fuel your recovery with the right nutrients specific to your individual needs!

Connect with us at www.taylornutrition.ca

06/06/2024

Happy global running day! Miranda , one of our Performance Sport Dietitians, completing a half-marathon 🙌🏾

Some of the reasons us Performance Sport Dietitians run:
-because I can
-to be in nature
-to balance me mentally
-to release stress and anxiety
-to get out of my head
-to build confidence
-to feel empowered

What are your reasons?

06/03/2024

Sample Guide for Gaining Weight

Many of our athletes are in their off-season and are looking to gain weight! Check out these awesome tips to help your UP your sports nutrition and sports performance.

Connect with us at taylornutrition.ca to come up with a plan for you! 🙌🏾💪🏾

Share with a fellow athlete, coach or trainer who is interested in sports nutrition.

05/24/2024

These soccer athletes brought it last night. Asking questions, taking notes and learning more about how to up their game to the next level with NUTRITION.

We spent time reviewing macros, performance plates, nutrient timing, hydration and GAME DAY/TOURNAMENT nutrition. We also talked about female specific nutrients of concern—iron and calcium.

Thank you for an awesome session. We wish you the best of luck and FUELING this season!!!!

Address

7121 104 Street NW
Edmonton, AB
T6E4B7

Telephone

+17807219010

Website

http://www.taylornutrition.ca/

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Videos

ENGLISH MUFFIN TUNA MELT This is an easy athlete recipe that you can make in just 5 minutes! Perfect for a fast, satisfying meal or a tasty snack on the go! Ingredients (for 3 servings): 2 cans Tuna (drained, flaked) 1/4 cup Mayonnaise 1/4 cup Chives (chopped, plus more for garnish) 1/8 tsp Sea Salt 3 English Muffins (halved, lightly toasted) 1/2 cup of Mozzarella Cheese (shredded) Directions: Set your oven to broil. In a bowl, stir together the tuna, mayonnaise, chives, and salt until well combined. Spread the tuna mixture evenly over each English muffin slice and sprinkle mozzarella on top. Transfer to a baking sheet and broil in the oven for three minutes or until the cheese is melted. Garnish with more chives (optional). Enjoy! Nutritional Breakdown (per 1 serving or 1 whole English Muffin with tuna toppings): Calories: 344 Carbs: 28 grams Protein: 26 grams Fat: 18 grams Fiber: 8 grams Calcium: 137 mg DYK: Tuna is packed with protein! It’s also an inexpensive protein that helps build and repair muscle tissues, and supports growth and development. Purchase flaked, light tuna or Skipjack tuna for less mercury. Share this recipe with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca #recipe #recipes #recipeoftheday #sport #sports #sportnutrition #dietitian #sportsdietitian #athletes #tuna #tunarecipes

✨H O L I D A Y G I V E A W A Y ✨ Enter to win a chance to win a set of custom-made sports nutrition HOCKEY e-booklets for your hockey athlete and family! Reviewed and used by WHL athletes! How to enter: 1️⃣Share this post to your stories (Tag @taylorsportsnutritionyeg so I see the share!) 2️⃣ Like this post and a tag a hockey-athlete buddy, hockey trainer or hockey coach 3️⃣ Follow @taylorsportsnutrition Two WINNERS will be drawn December 15th. GOOD LUCK! 🏒 🥅 🏒🥅🏒🥅🏒🥅🏒🥅🏒🥅🏒🥅🏒🥅🏒 #hockey #hockeysportsnutrition #sportsnutrition #sportsdietitian #dietitian #fuel #supplements #holidaygiveway

If we choose to live in fear we will never understand the capacity of what we can do with our life and where our life will take us. Be brave, have courage and believe in yourself. Have faith! #athlete #mindset #faithoverfear #sportsdietitian #yyc #yeg

When we get the right nutrients on board and time them correctly, the biggest difference we see with our athletes is a difference in their ENERGY! If you are struggling with your energy or confused about how to fuel yourself, connect with us today! #fuelyoursport #athlete #energy #sportsdietitian

TURKEY ARUGULA PINWHEELS We love this easy athlete recipe that you can make in less than 5 minutes! Add a drizzle of your favourite condiment such as mustard, mayo, or your fave dressing. Ingredients: 1 1/2 ozs Cheddar Cheese (sliced) 2 ozs Sliced Turkey Breast 1/2 cup Arugula 1 Whole Wheat Tortilla (large) Directions: Arrange the sliced cheese, turkey, and arugula onto the tortilla. Tightly roll up the tortilla and cut into slices.Enjoy! Nutritional Breakdown: Calories: 358 Carbs: 22 grams Protein: 22 grams Fat: 20 grams Fiber: 4 grams Calcium: 422 mg DYK: arugula has nitrates! Our bodies convert the nitrate in vegetables to nitrite, some of which is converted into nitric oxide. Nitric oxide regulates vasodilation, relaxing blood vessels and improving blood flow, which could allow more oxygen to reach the muscles. Share this recipe with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca #sportsnutrition #athleterecipes #easyrecipes#sportsdietitian #fuelyoursport #alberta

Registered Dietitians are university trained in nutritional science. After a 4 year post-secondary degree, we also do a year long dietetic internship. We constantly participate in learning to be the best in our area of practice, such as sports nutrition. Did you know that dietitians also belong to a regulatory body that keeps us accountable to high level of evidence-based practice? We are required to do competencies every year to prove we are capable and a reliable source of information to our clients! If you have never worked with a dietitian before, connect with us at www.taylornutrition.ca for a free 15 minute consult! 💪🏾 #fuelyoursport #hockey #albertahockey #albertavolleyball #volleyball #soccer #albertasoccer #albertaswimming #swimming #sportperformance #sportsnutrition #goals #triathlon #nutrition #sport #fuelyourbody #healthylifestyle #dietitian #privatepracticedietitian #rd2be #nutritionist #dietitiansofinstagram #dietitiansofig #yeg #yyc

Welcome Madeline—Edmonton Sports Performance Dietitian! Maddie joined the Taylor Sports Nutrition Team this summer and we are thrilled to have her. Madeline’s career in sports started in the studio at a young age, where she excelled as a competitive Irish dancer, securing major titles and competing internationally by the age of 11. By age 20, she transitioned into a career as a professional dancer, touring around the world in shows. Her journey in sport deeply informs her work today as a Dietitian specializing in sports performance, as she applies her firsthand experience to relate to athletes. Madeline crafts personalized nutrition plans that empower individuals and teams. Her speciality is working with elite hockey players, including WHL athletes and elite dancers. Maddie is currently facilitating sports nutrition workshops with Taylor Nutrition. #fuelyoursport #hockey #albertahockey #albertavolleyball #volleyball #soccer #albertasoccer #albertaswimming #swimming #sportperformance #sportsnutrition #goals #triathlon #nutrition #sport #fuelyourbody #healthylifestyle #dietitian #privatepracticedietitian #rd2be #nutritionist #dietitiansofinstagram #dietitiansofig #yeg #yyc

ATHLETE QUESTION: why don’t I have enough energy during my hockey game? ANSWER: because you didn’t fuel sufficiently before, during or after your hockey game. Proper nutrition is crucial during a hockey game because it is so physically intense and demands a lot from your body. Here’s why it’s important: BEFORE: Hockey requires bursts of speed, strength, and endurance, which deplete your body’s energy stores quickly. Proper nutrition—mainly easily digestible carbs— prior to your game provides fuel to keep your energy levels optimal. DURING: If needed, during the game consume simple carbs in-between periods to keep energy levels stable. Without sufficient energy, performance declines. RECOVERY: After a game, the body needs proper nutrients (carbs and proteins) to replenish glycogen stores and repair muscle tissue. This helps with quicker recovery and ensures players are ready for future games or practices. Share with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca #fuelyoursport #hockey #albertahockey #albertavolleyball #volleyball #soccer #albertasoccer #albertaswimming #swimming #sportperformance #sportsnutrition #goals #triathlon #nutrition #sport #fuelyourbody #healthylifestyle #dietitian #privatepracticedietitian #rd2be #nutritionist #dietitiansofinstagram #dietitiansofig #yeg #yyc

Here are five reasons why athletes should include vegetables and fruits in their diet: 1. Supports your immune system: Vegetables and fruits are packed with vitamins (such as C, E, and K), minerals (like potassium and magnesium), and antioxidants, which are vital for overall health and performance. These nutrients help repair tissue damage, reduce inflammation, and support the immune system. 2. Reduces inflammation and helps with recovery: The antioxidants and anti-inflammatory compounds found in fruits and vegetables, such as flavonoids and carotenoids, help reduce muscle soreness and speed up recovery after intense workouts. 3. Helps keep you hydrated: Many fruits and vegetables, such as cucumbers, oranges, and watermelon, have high water content. They help athletes stay hydrated, maintain electrolyte balance, and avoid dehydration during training and competition. 4. Provides you with energy and stabilizes blood sugar: Fruits and vegetables are a great source of complex carbohydrates and fiber, which provide sustained energy levels throughout the day. They help stabilize blood sugar, ensuring athletes have the energy needed for extended periods of physical activity. 5. Helps you poop! The fiber in fruits and vegetables promotes healthy digestion, preventing constipation and keeping the gut in good shape. A healthy digestive system ensures efficient nutrient absorption, which is crucial for optimal performance and recovery. Share with a fellow athlete, coach or trainer who is interested in sports nutrition and don’t forget to connect with us at www.taylornutrition.ca 💪🏾💪🏾 #fuelyoursport #hockey #albertahockey #albertavolleyball #volleyball #soccer #albertasoccer #albertaswimming #swimming #sportperformance #sportsnutrition #goals #triathlon #nutrition #sport #fuelyourbody #healthylifestyle #dietitian #privatepracticedietitian #rd2be #nutritionist #dietitiansofinstagram #dietitiansofig #yeg #yyc

Huge congrats Gabby @gabby.d13 for competing at the Commonwealth games in Fiji this week. We are so inspired and proud of you. Thanks for letting us be part of your journey to Fiji! #albertaweightlifting #womenwholift #olympicweightlifting #commonwealth #fiji #sportperformance #sportsnutrition #sportsdietitian #taylorsportsnutrition

After a moderate to intense training session…I love eating my carbs with protein. If I don’t, I end up craving intense amounts of carbs or sugar as the day progresses. It just makes sense. After activity your body used up a whole bunch of fuel…so you need to replace that fuel with carbs and protein to allow it run optimally and recover. Confused about what your body needs or having intense cravings as an athlete? We can help! Connect with us at www.taylornutrition.ca #anabolic #postworkout #recovery #nutritiongoals #sportperformance #sportdietitian #sportsnutrition #carbs #carbsarelife

Meet Gabby Dahmer—Olympic weightlifter! Taylor Nutrition is honoured to sponsor Gabby @gabby.d13 on her road to the Commonwealth games in Fiji this year. This is Gabby’s first time making a National Team, and she has achieved this milestone after only two years in the sport. Gabby has demonstrated incredible potential and is on track to qualify for the Junior World Championships next year. In the history of Alberta weightlifting, only one girl has made it to the Junior Worlds team. #albertaweightlifting #womenwholift #olympicweightlifting #commonwealth #fiji #sportperformance #sportsnutrition #sportsdietitian #taylorsportsnutrition

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Taylor Nutrition

Lalitha Taylor is an award-winning registered dietitian based in Edmonton, Alberta and a former Dietitians of Canada National Spokesperson. She has a diverse dietetic background with dynamic communication skills that allow her to engage Canadians through both in-person interactions and various media outlets. Her vision is to strengthen her community's health by making nutrition and healthy eating fun, understandable and simple.