Stephanie Small Coaching

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Stephanie Small Coaching

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02/04/2026

Protien recommendations for athletes can range from 1.2 to 2.5g/kg per day.

In reality, protein recommendations are determined based on the stress the athlete is under.

Scenario 1: 55 yr old females wants to stay strong and healthy, started to resistance train 2x per week, would be good to have 1.4-1.6g/kg

Scenario 2: 25 or old male training for an Ironman plus lifting heavy weights 3-5x per week needs 2.0-2.2g/kg to keep up with the stress of training.

Overall saying 2.2g/kg accelerates recovery is not what we see. It could help with lean mass and muscle protien synthesis. Appointed rest is still needed for recovery which depends on more factors that just protien.

01/28/2026

What to eat before training?

Depends on how much time you have.

3-4 hours before: aim for a meal that you know digest well for you

2 hrs: carby snacky snack

1hr before or less: mostly easy digestible carbs

01/21/2026

With all the rave about animal protiens, let's not forget about the plant based protiens.

Altered can still meet most of thier needs on a plant based diet!

01/14/2026

Before you hit the ring or the field, make sure your in a place to support your brain and your body!

01/07/2026

What I recommended to athletes the most in 2025!

12/10/2025

If there is something that is bad for you, it's a moldy water bottle! Wash your water bottle.

12/04/2025

5 years down and many more to come!

A huge thank you to all the teams and clients i have worked with over these 5 years.

12/03/2025

We are hosting a Sports Nutrition 101 Webinar designed for middle school, high school, college athletes and their parents. We’re covering the nutrition foundations you need to know how to fuel before and after training, how to build meals that support performance and recovery, and what supplements actually work.

This isn’t about dieting, it’s about learning how to eat and fuel like an athlete. You’ll walk away knowing exactly what, when, and how much to eat to perform at your best, in the gym, on the field, and in the classroom. LINK IN BIO!!

11/26/2025

If you are a cross country athlete running 50km+ weeks or soccer with 7+hrs of training per week, you need to be prioritizing your carbohydrates.

It is recommended to consume 6-10g if you are training 1-3 hrs per day at a moderate to high intensity.

A lot of times, athletes will fill these calories with fatty foods, which can sit heavy, especially around training.

Here is an example day of eating for an athlete with an AM practice, training 1-3hrs per day.

11/19/2025

Beta-alanine is on my list for effective sports supplements... but only for certain athletes.

If your sport is less than 30s (powerlifting) or more than 10 min (5k run), then you may not benefit from beta-alanine.

Otherwise, if you're in sports such as track and field or combat sports, you potentially could benefit.

11/12/2025

It's not how much you eat in a day, but rather when.

If you're going throughout your day moving in a calorie deficit, your body is going to feel it:
Low energy
Poor training
Fatigue
Cravings
Mood irregularities

Even if total calorie intake is right by bedtime.

Pro-tip: front load calories to before you need it most such as activity or cognitive work.

10/29/2025

I'm seeing an increasing rate of high caffiene consumption in teens. Honestly, it's not benefiting their mental health, sleep, or cognitive function at such high doses.

If you have a teen or work with teens, encourage safe consumption and be a role model. Always carrying an energy drinks teaches them to do the same.

Address

Toronto, ON

Website

http://stephaniesmallcoaching.com/

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