Kristen Arnold and Team

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United States
Columbus, OH
Kristen Arnold and Team

Empowering Women Athletes through Evidence-Based Sports Nutrition Coaching

I am passionate about inspiring and guiding individuals and teams to cultivate their personal bests through nutrition and coaching

-Registered Dietitian Nutritionist
-Master's of Science in Human Nutrition
-Category 1 Road Racer
-racer for domestic elite women's racing team: VeloClassic p/b Stan's NoTubes
-coach with Red Kite Coaching

For my coaching services: visit http://redkite.cc/

For my nutrition services: visit arnoldrdn.com

01/05/2026

WE LOVE OUR ATHLETE STUDENTS! 🏋️‍♀️🏃‍♂️
Use code: newyear 🎉 (link in bio)
Hear directly from our SNFW E-Course athletes in these testimonials 👉➡️
 Many of our e-course students went on to work with us one-on-one—and because they already had a strong foundation from the course, they needed less coaching time (and saved money 💸).

It’s been incredibly rewarding to work with these athletes and dive into the finer details faster.

👉 Sign up for the SNFW E-Course today 💥 Use code newyear

01/01/2026

“All the Info you Need, None that you Don’t”   code for 50% off at checkout: newyear (expires jan5 11:59pmMT)

Link in bio for E-Course!

The Sports Nutrition for Women E-Course is your comprehensive guide for dialing in nutrition that works for your body and your sport.

This isn’t generic advice or social-media hype. It’s evidence-based, female-specific sports nutrition made simple, practical, and easy to apply—so you can stop second-guessing and start performing.

We cut through the noise and misinformation to give you a trusted resource you can rely on, whether you’re training, competing, or simply pushing your limits.

Every module is shaped by real-world experience: years of coaching active women, working one-on-one in our nutrition practice, and living it ourselves on the trail, track, field, court, road and beyond. We have studied the research and know what works—because we’ve seen it, coached it, and used it.

✨ Fuel with confidence ✨ Train harder and recover smarter ✨ Support hormones, gut health, and energy ✨ Show up feeling prepared and powerful

This is your moment to invest in your performance. Grab it during the flash sale and learn how to give your body the fuel it deserves. 💥

12/26/2025

Please share! Rider applications are available now, deadline January 31! See link in bio.

This year we, composite team, are confirmed for supporting women’s squads at Redlands Bicycle Classic and Armed Forces Cycling Classic.

I am super excited to be part of this program again helping to provide more opportunities for women athletes to gain experience, showcase their talent, and dip their toes in the pro ranks. We aim to provide performance-focused support for athletes to excel at these events.

Let’s do this.

12/16/2025

Menstruating athletes lose blood each cycle—which means they also lose iron. Keeping iron levels supported is key for energy, endurance, and healthy red blood cell function.

Here are a few simple ways to boost iron intake and absorption through food:

✨ Pair plant-based iron with vitamin C
Think spinach + citrus, beans + berries, lentils + bell peppers.

✨ Cook with cast iron
A cast-iron skillet can naturally increase the iron content of your meals.

✨ Aim for at least one iron-rich meal per day
Include foods like oysters, beef, poultry, or eggs—ideally separate from dairy or grains, which can reduce absorption.

12/11/2025

Hungry Mondays, anyone? Ever notice your appetite skyrocket on rest days?
You’re not alone! When blood flow shifts from working muscles back to the gut for “rest and digest,” your body sends hormonal signals that it’s time to refuel. This usually means you’re also catching up from the energy deficit created by higher-volume or higher-intensity training days.

Use your rest and active recovery days intentionally so you can come back stronger, energized, and ready for the next training session.

12/09/2025

Something we love illuminating our athletes on.

While many factors can contribute to cravings, premenstrual hormone fluctuations are often one of them.

Recognizing that your body may be signaling a need—especially when you’re craving carb-rich foods—is key to supporting your overall health and wellbeing.

Let’s listen. 💙

12/04/2025

Athletes can double—or even 2.5×—their typical glycogen stores when they carb load properly. But not every sport or race requires a full carb load. For many events, your normal glycogen stores are enough to get you through.

What does matter?
Most athletes we work with don’t meet their basic daily carb needs. In those cases, increasing carbs before race day isn’t just “extra” — it’s helping them reach normal glycogen levels, which can still make a big difference even for shorter races.

Finding the right foods, meal composition, and timing to hit carb-loading goals can be tricky. It’s a balance of keeping fiber low, choosing gut-friendly options, and avoiding boredom with plain, repetitive foods.

We help athletes dial in the right combinations so carb loading feels effective—not overwhelming.

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12/02/2025

Understanding our physiology helps us make sense of sensations we might otherwise ignore or misunderstand. Every body is different, and each athlete experiences their body in a unique way—but emerging research is giving athletes with female reproductive organs the context they’ve long needed.

Nutrition recommendations that are specific to athletes with female reproductive hormones are empowering, valuable, and essential for performance, recovery, and long-term health.

Let’s continue to support research on athletes with female reproductive hormones—and ensure coaches, practitioners, and healthcare professionals are educated on their specific needs.

Your physiology matters. Your experience matters. And the science is starting to catch up.

Citation: J Int Soc Sports Nutr. 2023; PMID: 37547859.

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11/25/2025

Low iron status is unfortunately quite common in endurance athletes. Early on, it’s often silent—no obvious symptoms—yet it can gradually lead to chronic fatigue, reduced training tolerance, workouts that just feel harder, poor performance, and slower injury recovery.

Iron plays a key role in oxygen transport and utilization throughout the body, making it essential for endurance performance. Because iron depletion often develops slowly, many athletes don’t recognize anything is wrong until a blood test reveals it.

What many don’t know is that iron status exists on a spectrum:
✨ Optimal iron
⬇️ Suboptimal iron
⬇️ Iron deficiency without anemia (RBC count still normal)
⬇️ Iron deficiency with anemia (RBCs shrink and lose function)

A sports dietitian can help you understand where you fall within the athlete-specific reference ranges and guide you toward restoring optimal levels.

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11/20/2025

Working with has been super fun.

Because she came in with a strong nutrition foundation from our Sports Nutrition for Women E-Course, we were able to dive deeper into performance strategies right away. Together, we dialed in her training-day nutrition and built a plan to ensure her body gets what it needs for different types of training days.

A major focus was making sure she can execute those same strategies while traveling the world to compete. That means planning ahead with key foods and products, hitting local grocery stores for essentials, and coordinating with hotels or event staff whenever possible.

Creating a dialed-in plan at home—and being able to carry it out on the road—is what allows athletes to perform consistently at a high level.

Make sure to follow on all her running pursuits! 🏃‍♀️✨

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Hashtags:

11/18/2025

If you have a runner GI question, drop it in the comments! 👇

If you’ve ever dealt with mid-run cramping, urgency, or nausea, you’re not alone. The good news? There are strategies to help you fill in the missing pieces of your GI puzzle so you can get back to strong, confident workouts and races.

Dialing in performance nutrition isn’t just about getting enough fuel—it’s about fueling in a way that supports steady energy, comfort, and speed from start to finish.

Every athlete is unique, and managing GI symptoms often requires a personalized approach to understand what your gut needs to perform at its best.

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11/06/2025

Nutrition plays a critical role in injury healing and rehab. 🥦💪

Many athletes wait to start working with us until they’re back to training — but the best time to begin is during recovery. That’s when we can focus on education, building solid habits, and setting the foundation for long-term performance.

With personalized strategies, we can help you return to training and competition faster and stronger than before.

These eight foods are just a fun way to boost recovery and add variety — but there’s so much more to it!
Check out our Services and E-Course for deeper insights and support.

Address

Columbus, OH

Telephone

+16142184702

Website

https://sportsnutritionforwomen.com/

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