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Kelli the sports dietitian

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Kelli the sports dietitian

Providing the evidence based sports nutrition information you're in search of.

04/05/2026

It’s definitely not the BCAA

When is comes to supplementals that work and have been show to promote athletic performance, there are plenty of tried and true options…

Caffeine- a central nervous system stimulate that does exactly what it says it does. Shown to be safe when consumed in food and drinks and doesn’t exceed 400mg/ day for adults. Best when consumed at least 30 minutes before starting practice/ competition.

Creatine- most helpful for strength, speed and power athletes. No need for a loading phase, daily doses of 3-5mg work best in the form of creatine monohydrate.

Sodium bicarb- helpful for endurance athletes the morning of race day or a tough workout. 0.2-0.4g/kg body weight 1-1 1/2 hrs before starting. Caution, it can cause GI issues so practice this before you do it IRL.

But when it comes to BCAA, supplements need not apply. If you’re even remotely consuming a balanced diet your getting all the BCAA in appropriate amounts in you food and a BCAA supplement would quite literally result in 🫰🟡

What are your ‘tried and true’ supplements? 🎤⬇️

07/04/2026

About last week…

Had a magical time (despite some 🌧️) with the fam doing the whole Disney and Universal thing. Didn’t run a single step but did walk alllll the steps- seriously 4 days at the parks felt like running back to back marathons!

Thanks everyone for the ride suggestions- my favorite was clearly Tiana’s and Seven Dwarf’s 😬 (your girl doesn’t handle hills very well 🫠)

02/03/2026

Thank God I only have to do this every 5 years 🫠

09/01/2026

Sat in the car during my daughter’s gymnastics class and recorded this.

What are your thoughts? Any other RDs out there wondering where the RDA’s are at!?

09/12/2025

I vowed I would make him eat his words…literally 🍽️

My junior year Dr. Holben, our then program director, told me I should consider changing my major. He didn’t think I would ever be placed in an internship with my grades thus bringing down our programs placement rate. I was gutted and the sad part is he had me doubting myself- because I almost did it.

It turns out however, I’m crazy stubborn, not to mention every time I thought about changing my major my heart broke a little bit. So I stuck with it and thank goodness I did!!!

I was placed in an internship in the FIRST round, got my personal trainer certification, became board certified in sports nutrition, got my masters then finally my certification in intuitive eating.

In my 15 yrs as a dietitian I have worked with so many people 🙍🙍🏾‍♀️🙍‍♂️of which I like to think I’ve made a positive impact on. I started my own private practice, I supervise a whole team of RDs at my hospital, I’ve been on podcasts, TV, social and print media and have taught performance nutrition classes all across the country. And to think none of this would have happened if I would have listened to someone who didn’t have my best interest at heart 💚

So let this be a reminder to always listen to your heart because amazing things can happen. Side note: the last picture is me with three .university dietetic undergrad students- A full ⭕️ moment!

03/12/2025

Anything but the

I personally love it but to each their own 😉

What do you fuel with during long runs? 🎤⬇️

01/12/2025

I don’t get out of bed for less than 10g/serving 😒

These protein mashed potatoes stopped me dead in my tracks 🛑 at the store the other day so why not post about it 🫠

Have we gone too far when Idahoan has started putting whey protein in their instant mashed potatoes?

Furthermore in order for a food to be considered a source of protein it should at least have 7g/ servings but even this, we know, isn’t enough to meet a meal or even a snacks worth of protein 🤷🏽‍♀️. Typically I recommend anywhere between ✅ 25-45g/ meal and ✅ 10-20g/ snack for my athletes.

So when I see a food that isn’t usually considered a protein (ie mashed potatoes) cosplaying as one but not even providing the bare minimum amount of it- what’s the point?? Like, do what you say you’re going to or don’t waste my time.

Am I alone here? Are we putting trivial amounts of protein in too many foods then giving them a stamp of approval just because? 🎤⬇️

This also raises the question, where is the whey protein coming from? Is it 3rd party tested…? Maybe I’ll make another post of this soon😉

17/11/2025

Life update‼️

Been MIA the past week and half traveling all around with this is guy! First we went to Havana where I ate all the food, drank all the drinks and petted all the cats. Seriously, half my 💭 dreams are about croquets now 🤤. Then it was off to Key West for some R&R where the “chilly” temps didn’t stop us from relaxing on the beach, eating all the seafood and yes, continuing to drink all the drinks🍹

Did I pack my running shoes? Yes. Did I run a single step? Nope. Havana is pretty safe but the area definitely wasn’t conducive to running, something we very quickly realized once we got there. By the time I got to Key West all I wanted to do was relax- my running shoes never saw the outside of my suitcase 🤷🏽‍♀️🤣

It was the trip of a life time, Cuba has been a bucket list destination for us for years, but I’m so so happy to be home (and have WiFi!). Trips like these tend to have me craving normalcy- I can’t wait to run that first mile down Lake Rd. So for now, my fitness may be down a little but my heart (and stomach) is so full ❤️…and it’s ready to get back to work 💪

27/04/2025

I was supposed to run a race yesterday but didn’t even make it to the start line 😨

I knew it was risky signing up for a 10 mile race that was going to be less than 48hrs after getting home from a 6 day 👑 trip but what is life if you don’t take a few risks once in a while? 🤷🏽‍♀️

My training was actually going really well and I figured I would do better if not just as well as last year despite coming off vacation. What I didn’t account for was getting the stomach flu 🤢 fb covid 🤒 4 then 3 weeks before the race. And I ✨severely✨ underestimated the physical toll walking around Disney for 5 days would have on this 41 yr old body 🤕🩼

The morning of the race my body felt like it had been chewed up, spit out then hit by a semi 😞 just laying in bed 🛌. There was no way I was making it to the start line.

Am I upset? Not even a little bit! I’ve never signed up for something and not done but there’s a first time 👍 for everything. If there’s one thing I’ve learned in my 17 yrs of running is I have nothing to prove to others only myself and I know myself well enough to know when I can push it and when it’s time for a break 😌

So if you’re finding yourself in a similar situation and your spring race plans aren’t going as planned let this be a reminder to give yourself grace! You’re time will come ❤️

Have you ever sign up for a race and dropped out before starting? 🎤⬇️ I’m secretly hoping this puts me in some secret 🤫 club of other runners 🏃🏽‍♀️💨

25/12/2024

✨Merry Christmas✨

May your holidays be filled with love, friends, family and food…lots and lots of food 🥧

12/08/2024

Learn more about how Cleveland Browns fuel and use Dexa ⬇️

16/06/2024

Happy Father’s Day to this guy ⬆️ You know you’ve hit the jackpot when your Daddy runs Boston just to give you his unicorn 🦄 necklace and will happily join you in a kiddie pool that is 10x to small

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