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

07/15/2025

Welcome, Jennifer! We are super excited to bring our newest practitioner, Jennifet Patricca, to the team!

Jennifer brings over 20 years of experience as a registered dietitian and endurance athlete.

Jennifer‘s philosophy when it comes to food and fueling drew me to her as she also has a strong passion for empowering athletes through helping them stay healthy, strong, and progress in their sport(s).

She has cultivated her practice to help athletes build healthy relationships with food and body while building a strong foundation of evidence based knowledge and habits.

We are excited to have you, Jennifer!

06/17/2025

The FUC team is a what I consider a model group for the endurance athlete community. They have:
-supportive, caring, and effective leadership -train together
-crew for each other
-team captains
-smart and savvy coaches
-encouragement and support at every level of play
-a great team name :).

I have been truly inspired and blessed to work with Tom and Donnie’s athletes and can’t wait to follow them all along this season.

# nutritionforrunners

06/10/2025

Debbie and I have worked together off and on for several years now. She has been such a treat to work with and watch her progression.

Debbie juggles a lot of commitments including training and competing at the national level in a variety of Track events, coaching in-person Track&Field for several teams and clubs, playing the French horn in an orchestra, volunteering, and other activities.

We worked together to come up with strategies to make sure she is fueling around her training to get the most out of it, support her health and longevity, and do it all around her busy schedule. Excited to follow her along in her future pursuits!

06/04/2025

Dialing in macros is one of the first things we do when we’re working with athletes.

Making sure that we are getting the right balance of these nutrients at the right time is at the base of many sports nutrition recommendations for peak performance and health.

Typically we recommend athletes work with a qualified practitioner to calculate their personal macro needs based on a variety of factors including age, sport(s), underlying health conditions, etc.

We also have an E-course where we educate athletes on how to do this themselves! Check out our website for more details on our Sports Nutrition for Women E-course.

05/29/2025

It has been such a pleasure working with Jess over these past few months. She had been struggling with nausea and low energy in the past several races which kept her from finishing some races and performing at her best in others.

First, we addressed her daily eating patterns to make her life easier while getting in the nutrients and energy she needs for high volume training.

Once we established a solid foundation, we started working on intrarace and intratraining fueling to develop a high performing race day fueling plan. Our plan worked quite well in her first race while working together with a PR and no nausea!

Not only is Jess an elite runner, she is also a lacrosse coach and mental performance coach! It’s always fun to work with practitioners in other areas of athletics and gain knowledge from each other. Check out Jess’s mental performance coaching page for more info on all of the great ways she can help athletes .

05/27/2025

One of my favorite smoothie recipes.

This nutrient-dense and luscious smoothie has a great silky texture with not too much sweetness and as much ‘spice’ as you like.

I love baking a big batch of sweet potatoes at the beginning of the week (slow roasted for maximum flavor) and throwing them in smoothies, bowls, as snacks with a few spoonfuls Greek yogurt, and post-workout recovery.

This smoothie is specifically designed for post endurance exercise to replenish glycogen (carbs from sweet potato, banana, milk, greek yogurt, and maple syrup), support muscle protein synthesis (protein from greek yogurt and milk), and replace fluids (milk). Full recipe at sportsnutritionforwomen.com

Get all your boxes checked with this smoothie that’s easy on the tummy and you won’t want to put down.

05/15/2025

A common myth is that habitual caffeine use reduces its performance benefits—but what does the research say?
A meta-analysis of 60 studies found that:
📌 Caffeine consistently enhances endurance, strength, and power, regardless of habitual intake
📌 There is no evidence that regular caffeine consumers need to “reset” sensitivity by cycling off
📌 The most effective pre-exercise dose of caffeine is 3-6 mg/kg body weight taken 30-60 min before exercise
📌 Higher doses offer no extra benefit for most people and result in a higher risk of anxiety, nausea, and insomnia.

So keep drinking your coffee responsibly as long as you still enjoy it!

(PMID: 35536449)

05/13/2025

If you’ve ever had pre-race nerves, you’ve probably had a hard time eating the day before or the morning of an important comp day. Finding foods and strategies to meet the body’s fueling and nutrient needs is crucial for comp day success.

That being said, trying to force food down does not always end well.

This is when personalized strategies come into play. When I’m working with an athlete who struggles to have an appetite or even worse, has nausea, diarrhea, vomiting, or other issues leading into a comp, we have to use our best evidence based hats and creative thinking caps to make sure they get what they need while managing these nerves. If the athlete has enough resources, I usually recommend hiring a sports psychologist or mental performance coach to help them manage the stress. That being said, we still want to set them up best we can with their schedule ahead.

Check out this minty shake that makes it easy to get carbs, calories, fluids, and other nutrients down. Mint is considered a functional flavor and has shown to calm down the nervous system in the gut.

04/24/2025

Before working with Sara, she was already doing a lot of things quite well (according to my assessment). The 1st draft of the race day fueling plan she made herself was about 80% of the way there and she had accounted for several aspects of the conditions, such as the heat, quite well.

The area we worked the most on was a pre-race carb+fluid load protocol and really making sure her glycogen stores were full and hydration status was optimal going into race day.

I believe THIS is what made the big difference for her success on the day.

In addition to THE WEEK BEFORE PROTOCOL, we further dialed in food options in case she had tummy issues, added in Tums to prevent GI issues, and mixed up the flavors and foods to avoid flavor fatigue.

These fine tunes are what a lot of the time make the biggest difference to a successful race day. If you’re interested in creating a race week+day fueling plan with us, schedule a FREE discovery call! Link in bio.

04/22/2025

Making race week+day fueling plans is one of my most fun parts of my job.
I love collaborating with athletes/clients to dial in the foods, products, timing, and special tips to set them up for a great race.

For Sara, we developed a pre-raceweek carb+fluid load protocol as well as a timetable of what she plans to eat and drink when during the race. This included what she’ll restock with at the aid stations and munch/sip on at the aid stations.

It’s so rewarding when everything comes together and athletes are more successful than they’ve been before with optimal hydration and fueling.

Another aspect of working with Sara which was fun was she primarily uses real foods to fuel for this hundred mile event. We assessed which foods will work and what foods to stay away from that are available at the aid station.

If you’re interested in creating a race week+day fueling plan, schedule a discovery call with me! Link in bio.

04/18/2025

Use code: april75 at purchase/signup to get discount and 45min consult.

For those who don’t have the budget to work with one of our practitioners one-on-one, or prefer learning on their own and reaching out for questions, the Sports Nutrition for Women Ecourse is for you!

Add in this free 45 minute consult to truly dial in what your personalized needs are with professional guidance.

For a lot of athletes we work with this is going to set them up for their best success this season get all the information you need and know that you don’t. Link in bio for more details and purchase!

Address

Columbus, OH

Telephone

+16142184702

Website

https://sportsnutritionforwomen.com/

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