Raynor Strength and Nutrition

Raynor Strength and Nutrition We provide individualized nutrition and training support so that you can get out there, enjoy the pr

To celebrate 5 years of Raynor Strength and Nutrition we are doing a BIG GIANT GIVEAWAY! 🎉👏One lucky winner will get, fo...
05/05/2026

To celebrate 5 years of Raynor Strength and Nutrition we are doing a BIG GIANT GIVEAWAY! 🎉👏

One lucky winner will get, for FREE, our “Endurance Athlete Starter Pack” which includes:
- 90 minute Initial Nutrition Session
- 60 minute Sweat Test
- RSN Merch Bundle (including a coffee mug, hat, stickers, and a hoodie)
- A copy of our new eBook, the Big Weekend Fueling Guide

Our way of saying thank you for supporting RSN the last 5 years.  😊 Ready to enter? Be sure you are following on Instagram or Facebook and tag a friend in the comments below! Must be following AND comment on this post to win. More comments with more tagged friends = more entries!

The fine print: must be following RSN on Instagram and/or Facebook to win.  Tagging friends in the comments = additional entries! Giveaway will open when we post on Tuesday, May 5th and close end of day Friday, May 8th.  Winner will be announced by Monday, May 11th!

**Winner MUST be willing to travel to Cary, NC office for the sweat test or it cannot be performed. Nutrition session only open to patients located in NC, SC, Alaska, Massachusetts, Virginia, California, Arizona, or Colorado. Giveaway prizes are not redeemable for cash or transferable. Must be redeemed by December 31 2026. Giveaway not affiliated with any other businesses or platforms besides RSN.

This week were celebrating FIVE years of Raynor Strength and Nutrition 🎉🚀👏May 6th 2021 is the day our business officiall...
05/04/2026

This week were celebrating FIVE years of Raynor Strength and Nutrition 🎉🚀👏

May 6th 2021 is the day our business officially came to be, so be on the lookout Wednesday for a big announcement to celebrate 👀

I feel like I say it somewhere every week but, thank you so much for trusting us to support you the last 5 years. This is what we’ve always wanted to do…and we get to do it because of you!

Swipe to see RSN through the years and a few of our milestones 🥹

Did you know that irregular or missing periods isn’t normal? Even for athletes! 🩸 A regular menstrual cycle can often be...
04/30/2026

Did you know that irregular or missing periods isn’t normal? Even for athletes! 🩸 A regular menstrual cycle can often be one of the first things to go when an athlete is struggling with Low Energy Availability and Relative Energy Deficiency in Sport. It can be hard work to restore your menstrual cycle and takes time (2-6+ months depending on the person) and we are so proud of all the athletes we work with to restore regular menstrual cycles. Thank you for trusting us 🫶

If I could tell you all the life changing things this patient has accomplished in our YEARS working together 🥹 Supportin...
04/20/2026

If I could tell you all the life changing things this patient has accomplished in our YEARS working together 🥹 Supporting folks in changing their life through food and movement is such a privilege. 🫶 Thank you for trusting us!

If a plan that is informed, PRACTICAL, non judgmental, achievable sounds like something you’d like to try - message us! Or head to raynorstrengthandnutrition.com to book a free call with one of our registered dietitian nutritionists to learn more about how we can work together.

03/31/2026

In this episode, Registered Dietitian Michael Raynor, and Erika (our dietetic intern) sit down to discuss the basics of electrolytes and answer the questions: What are electrolytes? Do I need them? What is Sweat Testing? What do electrolytes do in the body? Why are the often talked about when it comes to being hydrated? ....and more! If you’ve ever wondered about the hype around electrolytes and if you need them and how to use them, this episode is for you! Give it a listen at the link in our stories or on Apple or Spotify podcasts!

Stay tuned for Electrolytes 201, coming soon.

03/17/2026

What do heat, dehydration, and gut training have in common? They can ALL impact the gastrointestinal tract during exercise! 🎙️

In today’s episode, Registered Dietitians Liz and Michael Raynor discuss GI distress in athletes, its causes, what can make symptoms worse, and what you can do to prevent and manage symptoms better. They also dive into how heat and dehydration impact the gut and nutrient absorption during exercise, and what you can do about it.

Calcium does way more than build strong bones 🦴It’s the most abundant mineral in the body and helps with muscle function...
03/12/2026

Calcium does way more than build strong bones 🦴
It’s the most abundant mineral in the body and helps with muscle function, nerve signals, and even blood clotting. 🤓 Swipe for more info including best sources + a sample day 👉

03/11/2026

WE’RE BACK!!! 🎙️ Michael Raynor, MS, RD, LDN and Erika Rathke, our dietetic intern, sit down to discuss the large body of research on creatine, beta-alanine, beetroot juice, and sodium bicarb for sports performance. They break down what types of athletes could benefit from these supplements, their mechanism of action in the body, and the pros and cons of supplementing. Before you listen, remember, no supplement can make up for UNDERFUELING. Make sure you are eating a diet containing adequate calories and carbs for your activity level to gain maximal performance benefits from any supplements you want to add in to the mix.

We’re Michael and Liz Raynor, the husband and wife team behind .We are SO passionate about supporting you in fueling ⛽️ ...
02/17/2026

We’re Michael and Liz Raynor, the husband and wife team behind .

We are SO passionate about supporting you in fueling ⛽️ your performance, whether that’s at the elite level in sport or if you’re getting started on your health journey.

Fun facts:
- We met while getting our Master’s degrees in nutrition and bonded over our love of early mornings, garmin watches, and coffee ☕️

- We’re both NC natives! Liz is from Durham and Michael is from Raleigh

- We collect coffee mugs from everywhere we go - from state parks to cool local coffee shops (peep our stories for a small peak at the collection)

Swipe for more info and to see our super cute business mascots: 🐾

     

YAY! We’re doing it! We’re IN NETWORK with more insurance companies! We are thrilled to share we are now in network with...
02/17/2026

YAY! We’re doing it! We’re IN NETWORK with more insurance companies! We are thrilled to share we are now in network with most Cigna plans in addition to BCBS (and Anthem) and Aetna plans!

This is something that has taken a lot of sweat and tears (😅) as a small practice and we couldn’t be more proud to be able to support our athletes with their health and performance at (a lot of times) ZERO out of pocket cost!!

Swipe thru the full post for all the details and FAQs and message us if you have more questions! Thank you for trusting us to be a part of your team 😊

Swipe to find out 👉👉👉Kiwis 🥝 are a nutrient powerhouse rich in sleep promoting melatonin, soluble and insoluble fiber 💩,...
02/15/2026

Swipe to find out 👉👉👉

Kiwis 🥝 are a nutrient powerhouse rich in sleep promoting melatonin, soluble and insoluble fiber 💩, vitamin C, and antioxidants.

If you’re a science lover, check out the full research papers (shown on a later slide).

The takeaways: kiwis could improve sleep and recovery in athletes, and improve regularity in folks struggling with FC or IBS-C with no adverse side effects reported in the study.

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404 E. Chatham Street Suite C
Cary, NC
27511

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