RXRD Nutrition

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RXRD Nutrition

RXRD provides science-based nutrition education to help you become the best version of yourself. Reach out to us today!

10/14/2025

🏅 Bringing the spotlight back to our rockstar client, Karen!

She dominated at the US Rowing RowFest National Championships at Ford Lake Park, Michigan — bringing home 3 GOLD medals and 2 SILVER medals! 🥇🥇🥇🥈🥈

Her consistency, discipline, and commitment to fueling her body the right way has paid off in a BIG way. We’re incredibly proud of what she’s achieved both on and off the water! 💪🚣‍♀️

Want to see what the right nutrition strategy can do for YOUR performance?
📩 DM us to get started or visit rxrdnutrition.com

09/26/2025

🍌➡️🍫 Not all sugars are the same. Fruit sugars break down slower, giving your body steady fuel before a workout.

🏋️‍♂️ After training? That’s the time to load up on carbs + protein within about 60 minutes. This combo helps your muscles recover and replenish faster.

👉 Grab a banana + protein source and you’re set.

09/25/2025

We are so proud of our client Karen! 👏

From racing in Spain 🇪🇸 (and even hanging out with a few Olympians 🥇) to enjoying the local food, she’s found the perfect balance—walking a ton, keeping protein bars on hand, and even spotting the high-protein yogurt trend abroad. 🥖🍶💪

Now it’s back home and back to practice as fall season kicks off. Let’s go! 🔥

09/22/2025

We are hiring!

RxRD Nutrition is looking for a passionate Registered Dietitian (RD/RDN) to join us. From athletes chasing peak performance to individuals managing health conditions, you’ll get to make a real impact. 💪🥗

📩 Ready to take the next step? Apply today and let’s fuel lives together!

09/19/2025

Recovery starts at the table. 🍴 After your workout, your body needs high carbs + high protein to replenish muscle and kickstart recovery.

✅ Quick & easy: protein shake + banana, yogurt, or a ready-to-drink shake.
✅ If you’ve got time: a full meal like a sandwich, or eggs + toast.

The key is hitting both protein + carbs together so your body can repair and refuel the right way. 💪

09/17/2025

Kate’s out here crushing PRs 🙌 She just set a new 10K personal record with a blazing 42:55! 🏃‍♀️💨 We’re so proud of you, Kate — proof that the right fuel + the right training = results. 🔥

09/16/2025

Fuel matters. 💪 Before every workout, your body’s first source of energy is carbohydrates — that’s why what you eat before you train can make all the difference.

About 60 minutes before you hit the gym, reach for carbs like:
🥯 Bagels or English muffins
🍓 Fruit or fruit-based bars
🥣 Oatmeal or overnight oats
🥛 Yogurt

These foods give you the quick energy you need, and when paired with protein, fat, and fiber, they’ll keep your body fueled without the crash. Think fruit > candy — slower, steadier energy that works with your workout. 🔥

Big thank you to QC Life for having me — always love talking performance nutrition!

09/15/2025

We’re so proud of our dietitian Kate who crushed the Yiasou Greek Festival 5K! She placed 3rd in her age group with a blazing time of 21:04. 🥉💪 Fuel. Train. Perform. That’s .

09/05/2025

🚨 Sugar, Grease & Sleep 🚨

High sugar → spikes + crashes, inconsistent sleep, mood swings

Poor sleep → cravings, stress, low energy

Greasy foods → inflammation, hot flashes, sluggish recovery

These three feed off each other—and together they’ll wreck your progress faster than you think.

The fix? Get back to basics: balanced meals, quality protein, better sleep routines, and cut the excess grease + sugar.

📊 It’s not about perfection, it’s about stacking the right habits so your body can actually perform.

👉 Save this post for a reminder next time you’re making food choices, and DM us “FUEL” if you’re ready for a plan that actually works.

09/01/2025

Starbucks fall drinks don’t have to wreck your nutrition.

Most seasonal lattes are loaded with sugar and extra calories you don’t need. That doesn’t mean you can’t enjoy them—it just means you need to order smarter.

Here are the RXRD approved swaps:

Pumpkin Cream Cold Brew → half vanilla, light cream

Iced Pumpkin Spice Latte → almondmilk, 1 pump pumpkin

Apple Crisp Latte → almondmilk, 1 pump apple brown sugar

Chai Latte → chai tea bag + splash of milk

Pecan Crunch Latte → almondmilk, no crunch topping/foam

📊 Each one cuts 80–180 calories and up to 40g of sugar while keeping the fall flavor.

Bottom line: you can enjoy seasonal drinks and still hit your goals.

08/29/2025

Did you know that not getting enough calories throughout the day can lead to increased cravings and overeating later in the day? 🙅🏼‍♀️

Here are some tips to prevent this so you can end your day feeling full and satisfied ✌🏻

🔹 Try not to go more than 3-4 hours between meals
🔹 Add in snacks throughout the day (i.e. yogurt, nuts, jerky, protein bars, fruit, cheese sticks, deli turkey, rice cakes and peanut butter, pretzels and hummus, edamame, & cottage cheese)
🔹 Set a reminder on your phone so you don’t miss meals or snacks

08/27/2025

🚫📓 You don’t have to log every bite or trace every calorie to see results.

👉 The real key? Understanding what’s pushing you into a calorie surplus. Once you know that, you can make smarter swaps and still enjoy food without the overwhelm.

Success isn’t about tracking forever—it’s about learning your body and building habits that last.

📲 DM us today to start your personalized plan with RxRD Nutrition!

🥗 🍎 🔍 💪 ⚡ 🍴 🎯 👨‍⚕️

Address

2210 Hawkins Street
Charlotte, NC
28203

Telephone

585-472-0071

Website

http://www.rxrdnutrition.com/

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