Katie LeMair Nutrition

10/01/2025

Easy Supper Staple for all my athletes (and tired mamas 🙋🏻‍♀️)

I come back to this recipe time and time again because it’s simple AND the leftovers are great for lunches/meals throughout the week. Such a timesaver! 🙌🏻

For my athletes - this recipe is great as you can customize your sides to ensure you are meeting your energy needs for your sport/season.👌🏼

30/12/2024

Exciting news for 2025 🥳🎊

I am so thankful to every client and colleague that supported my business in 2024. Y’all truly make my “work” feel like anything but that. For this, I feel incredibly blessed. 🫶🏻

I am excited to expand access to my nutrition services in 2025 through these insurance networks. This has been a goal of mine for a while and it is amazing seeing it come to fruition! Did you know many insurance plans cover nutrition counseling visits with a dietitian? 🤯

If you are an athlete looking to elevate your sports nutrition game, or recovering from an Eating Disorder or disordered eating, I’d love to be on your team! 🙋🏻‍♀️

Click the link in bio to learn more and schedule your free Discovery Call! I am accepting a few new clients in the New Year and would love to meet you! ✨

20/12/2024

🎄It’s beginning to feel a lot like Christmas… 🎅🏼🥰

Try out one of my favorite ways to switch up your post workout fuel in the colder months. ☕️

Also, best Christmas song and I stand by that ✨

30/11/2024

Loved talking with Algona Girls Basketball & Algona Boys Wrestling tonight about elevating their nutrition game! 🏀 🤼 Swipe to see some of the tasty smoothies girls basketball whipped up…the clear favorite was Green Machine! 🥬😋

Want to schedule a team talk or nutrition demo for your team? DM me to schedule!

21/01/2024

Proud of these guys for bringing home some hardware to AHS! Congrats on the conference championship 🏆🤼‍♂️

28/12/2023

👩‍🍳 Cooking class with Algona Women’s Basketball team today! Swipe ➡️ for two easy recipes to add to your next Performance Plate 🤌🏼 Algona Bulldog Booster Club and Coach Noel McLaughlin Thank you for having me!

01/12/2023

Algona Bulldog Booster Club taking it the next level with some great pre practice snack options at their concessions this season! Appreciate the collaboration & commitment to Bulldog Athletes! 🤝👏🏻💪🏼

New season, new snacks!! 🥕🍏🍞🧀 Our concessions team worked with Katie LeMair Nutrition to brainstorm a list of healthy grab-and-go items that can help aid our Bulldog athletes before, during and after workouts, practices and contests (…and for the fans to enjoy as well, of course). We’re excited to share the first order is in and these items will be available tomorrow at the boys and girls basketball games! These fellas each grabbed the same snack as they ran to practice - what do you think it was?! Tell us in the comments! 👇🏼

30/11/2023

Talk about a team that is dialed in with their nutrition this year! Loved speaking with the guys at Algona High School Wrestling and their parents over the last 2 weeks. These guys and their coaches are locked in on the details. Good luck at your tournament tomorrow! Go Bulldogs 😤🤼‍♂️ Algona Bulldog Booster Club

10/10/2023

POV: you crushed your practice, but supper isn’t for another 1-2 hours….

Enter- Recovery Snack time!

To truly reap the benefits of your efforts on the field/court/track, I recommend refueling with a recovery snack or performance plate meal within 45min-1 hour of finishing up practice/workout/competition. I typically look for combinations that include:

💪🏼 Protein source to help muscles rebuild and recover.

🍞 Carbohydrates to help replenish glycogen stores after exercise.

🚰 Fluids (water, milk, or rehydration drink) to help replace fluids lost through sweat.

😋 Tastes good (obviously).

Try it out next time you’ve got a gap between practice and meal time!

28/09/2023

Round 2 with Algona High Sports today! Spent time this morning with Algona Boys Athletes talking about how to optimize their nutrition for performance. Bulldogs are LOCKED IN! 💪🏼👊🏼🏋️⛹🏽‍♂️🤼‍♂️🏈⚾️ Algona Bulldog Booster Club Algona High School

25/09/2023

Loved spending my Monday morning talking with the young women athletes and coaches at Algona High School. These ladies are locked in and ready to elevate their nutrition game this year! Parents….ask your kid what they learned today 😊💪🏼⛹🏼‍♀️🏀🥎🏐🤼‍♀️🏊🏼‍♀️ Algona Bulldog Booster Club

05/09/2023

Excited to meet with athletes and parents at Kapaun Mt. Carmel Catholic High School and talk all things sports nutrition tomorrow night! 🏈🏐🏀⚽️🏃🏻‍♀️

Join us on tomorrow at 6:30 pm for "Fueling Foundations" with Sports Dietician, Katie Lemair, MS, RD, CSSD, LD. The presentation will be in the gym. Please park in the student parking lot and enter at the commons.

Nutrition is often overlooked or not well understood by young athletes, parents and coaches. Often high school athletes miss the mark on nutrition and hydration needs unintentionally because they are unaware of their needs for their level of activity. This in turn impacts their overall health and their sports performance.