Eleat Sports Nutrition, LLC

11/15/2025

Protein plays a crucial role during pregnancy, supporting fetal growth, brain development, increased blood volume, and the formation of tissue and amniotic fluid. The recommended daily intake is 1.2-1.5 g/kg body weight per day. For 170 lb. woman, this would be 92 - 116 grams of protein per day.

Aversions to high protein foods like meat are very common during the first trimester, making it more challenging to meet those needs. Here are some foods you can incorporate to help boost your protein intake while avoiding your aversions. If you are also experiencing nausea, try to eat consistently (every 3-4 hours) throughout the day, as a drop in blood sugar can be a trigger for nausea. Eating frequently also makes it easier to hit your protein targets.

If you are struggling to meet your needs during pregnancy & postpartum, head to the link in my bio to apply for nutrition coaching today.

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11/11/2025

I like this trend. This list could have kept going 😅 What did I miss??

11/09/2025

11/08/2025

Are some foods better than others to eat right before bed??

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11/04/2025

An athlete’s nutritional needs can vary drastically day to day depending on the training load. One of the biggest mistakes we see athletes make is failing to adjust their nutrition to match their training demands.

While total calories and macronutrient needs vary by athlete, your nutrition should look different on training and rest days. Swipe through to see an example of how one of our female soccer players eats on a training day vs. a rest day.

Not sure how to match your nutrition to your training demands? Reach out for 1:1 sports nutrition coaching to optimize your performance this season. Don’t let underfueling hold you back!

10/31/2025

PUMPKIN PROTEIN PANCAKES🤩🥞🎃

Looking to make a festive high protein pancake recipe without protein powder? Give this one a try!! They are soooo fluffy, delicious, and of course, high in protein. With 20 grams of protein per serving!🙌🏽🙌🏽

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INGREDIENTS:
1/2 cup cottage cheese
1/2 cup pumpkin puree
2 eggs
1/2 cup whole wheat flour
1/2 tsp baking powder
1/2 tsp baking soda
1 tsp pumpkin pie spice
1/2 tsp vanilla
1 Tbsp maple syrup
pinch of salt (optional)
2 Tbsp almond or peanut butter for topping

Add all ingredients to a blender, and blend on a low speed until combined. Heat your skillet over medium heat, adding oil or butter. Once warm add about 1/4 cup worth of mixture for each pancake, allowing to cook until lightly golden before flipping. Top with nut butter like almond or peanut butter. Feel free to add pecans, chocolate chips, or any other filling you’d like! Makes 2 servings🥞🥞🥞

10/22/2025

Athletes that travel frequently for races, games and competitions often rely on quick, accessible food options like Starbucks or other coffee shops for meals and snacks. But if your go-to is a high sugar coffee and a muffin, you’re missing out on the fuel your body needs to perform and recover.☕️✈️

Scroll through for a few easy coffee shop combos that actually fuel athletes on the go ➡️

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10/20/2025

Struggle with losing weight mid-season? Here’s what our athletes do to stay ahead of it, so you can prevent it from happening next season.

Tag + share with an athlete who may find this helpful, and let us know what you’d like to see covered next!💪🏽

10/16/2025

I’ve been sent this article so many times since yesterday. Here are my thoughts. Have more questions or concerns? Let me know - and please tag + share with someone who may find this helpful!

10/15/2025

Sports dietitian is sharing some of the halftime snacks we (and our athletes) love! Halftime is your chance to refuel. Make sure to prioritize quick digesting carbs, fluids, and electrolytes to maintain energy levels and prevent dehydration.
Some of our top picks are:
- Fresh fruit (like a banana, orange, watermelon)
- Dried fruit (we love ) or applesauce pouches
- Gummies/fruit snacks
- Sports drink
- PB&J (or sub with sunbutter for nut-free)

10/10/2025

It doesn’t take drastic changes…even small dietary shifts can improve LDL within weeks! You’re fueling for performance now, but you’re also protecting your future and longevity. Here are some nutrition tips for athletes looking to improve their cholesterol levels. ♥️