Eleat Sports Nutrition, LLC

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Eleat Sports Nutrition, LLC

Eleat Sports Nutrition® provides nutrition services from Registered Dietitian Angie Asche to enhance lifelong health, fitness, & sports performance.

Eleat Sports Nutrition, LLC was developed to provide nutrition services that enhance lifelong health, fitness, and sports performance. Nutrition counseling and education are provided to enhance the performance of elite athletes, on-site and during travel. Eleat offers guidance in sports and general nutrition, weight management, personal training, and is available for team presentations or nutrition clinics. To schedule an appointment or to receive information on pricing, visit the contact page or send an email to angie@eleatnutrition.com.

01/09/2026

I’ve been asked several times over the past 2 days since it was released to cover the new Dietary Guidelines for Americans. So here’s my thoughts!

Some great areas, some weak areas. I did like the previous plate visual better than a pyramid, but hope people read more into the written portion of the guidelines than simply the visual itself. I also wanted to mention since a large number of you following here are athletes, these guidelines are meant for the general public, not athletes who have much higher energy and performance demands.

More thoughts or questions on this topic? Let me know!

01/06/2026

It’s been a long time since I first shared this recipe, but we made it again for breakfast this morning and the whole family couldn’t get enough of them!!🤩🥞

If you’re looking to make a high protein pancake recipe without protein powder, give this one a try. They are soooo fluffy, delicious, and of course, high in protein. With over 20 grams of protein per serving.🙌🏽🙌🏽

Tag + share with someone who would love this recipe💚

INGREDIENTS:
4 Eggs
1 & 1/4 cup cottage cheese
2 Tbsp 100% maple syrup
1 tsp vanilla extract
3/4 cup rolled oats
1/4 cup flour (AP or whole wheat)
1/2 Tbsp baking powder
Pinch of salt
Sliced bananas (or blueberries, any toppings you’d like!)

Add all ingredients to a blender, and blend on a low speed until combined. Heat your skillet over low to medium heat, adding oil or butter. Once warm, add a small amount (about 1/4 cup) worth of mixture for each pancake, allowing to cook until lightly golden before flipping. Feel free to add bananas, blueberries, chocolate chips, or any other filling you’d like here. We love to top these with peanut butter. Makes 3 servings (or about 10-12 total pancakes)🥞🥞🥞

01/05/2026

Protein bars can be a convenient snack between meals, while traveling, or pre/post-workout. With so many options on the market, it can be overwhelming trying to decide what bar to choose. We reviewed some good (and not so good) options from Target to make your shopping a whole lot easier.

Our Criteria:
▪️ Protein Content: at least 10 grams of protein and if you plan to use it around training, at least 20 grams of carbohydrates.

▪️ Whole food ingredients: We look for WHERE macros (carbs fat and protein) are coming from. Ideally, we recommend bars that use primarily whole food ingredients that will also provide a variety of micronutrients. Whole fruits (dates, unsweetened dried fruit), whole grains (oats), quality protein (whey isolate, pea/rice blend, eggs/egg whites, lean meat), healthy fats (nuts, nut butters, seeds), and spices like cocoa, cinnamon, or ginger.

▪️ Ingredients to limit: Artificial sweeteners, sugar alcohols (maltitol, erythritol, xylitol), and synthetic fibers like polydextrose and inulin, as these can cause GI distress around training.💩

Which bar you choose will depend on your individual needs, including calorie and training demands, schedule, and taste preferences. Did we miss your favorite??

Please tag + share with someone who may find this helpful! 🙌🏽

12/30/2025

Best of 2025! This was your favorite graphic from the past year, and it’s loaded with info for postpartum/breastfeeding active moms👇🏽👇🏽

Being a breastfeeding mom and staying active comes with unique nutritional needs, and meeting them is important to maintain milk supply. Swipe through for our top tips and tag + share with a mom who might find this helpful!

Breastfeeding moms are often cautious to incorporate exercise postpartum because they’re afraid of compromising their milk supply. However, it’s actually inadequate nutrition and hydration that will decrease it. Supporting your body with balanced meals and nutrient-dense snacks throughout the day is key, not just for maintaining milk production, but also for fueling your recovery and energy levels during workouts.

Have more tips of your own or questions? Let us know🏃🏻‍♀️💪🏼

12/05/2025

A few months ago, I had the pleasure of visiting WHOOP HQ and getting to chat with on the podcast.🖤

In this episode, I dive into key habits for optimizing your nutrition as an athlete, why the timing of meals is so important, and the impact nutrition has on sleep and recovery. We unpack the fine line between aesthetics and performance and how underfueling affects BOTH male and female athletes.

This episode just went live last week! If you’ve had the chance to listen, I’d love to hear what you thought! If you haven’t yet, be sure to check it out on Apple, Spotify, or YouTube.🤍🤍

11/26/2025

Wondering what to eat before and during a race?? This is something we discuss with all of the athletes we work with, so we decided to share exactly how fueled for her HYROX race this past weekend!🏋🏽‍♀️🏃🏼
While fueling can look different for every athlete, these tips should give you a solid place to start.

The night before a race, we recommend filling at least 50% of your plate with carbohydrates, with the rest coming from protein (at least 25% of your plate) and vegetables. Carbohydrates are our body’s main source of energy during moderate and high-intensity exercise, and because our glycogen stores are limited, it’s important to top them off so you have the energy you need on race day.

What an athlete eats the morning of the race depends on several factors: race start time, what they tolerate well, and whether they traveled. If you’re short on time, choose a meal or snack that includes carbohydrates and a small amount of protein. Athletes should practice different pre-race meals and snacks during training to figure out what feels best.

Aim to prioritize quick-digesting carbohydrates, fluids, and electrolytes during the race. Athletes should limit fat and fiber as these nutrients can increase the risk of GI discomfort when intensity is high.

If you want support creating a personalized fueling plan for your next race, head to the link in my bio to apply for nutrition coaching. And if you know someone training for HYROX who might find this helpful, please share it with them!

11/21/2025

Can you really gain muscle while losing fat??

Yes, it IS possible, especially when you focus on these 5 steps:
⚖️Find the right balance of calories
🍳Prioritize protein
🍌Don’t ditch carbohydrates
🏋🏽‍♀️🏃🏾‍♂️Incorporate BOTH strength and cardio into your routine
💤Get quality rest
Read more here: https://eleatnutrition.com/blog/gain-muscle-lose-fat

Tag + share with someone who may find this helpful!

11/19/2025

When it comes to feeling and performing your best, gut health plays a major role. We are finding that more people are reporting having gluten sensitivity, but research suggests what actually may be causing symptoms is more complex than gluten alone.

A recent review examined more than 50 studies on non-celiac gluten sensitivity. The review found:
🥖 Only 16-30% of people who believe they are gluten sensitive actually experience symptoms when given gluten alone in blinded studies
🧄 FODMAPs, especially fructans found in wheat, garlic and onions, are more common triggers for GI symptoms than gluten...suggesting this may be more of a fructan issue vs. gluten.
🧠 The gut-brain access plays a huge role in the onset of symptoms; expectations of eating gluten, anxiety around the onset of symptoms, and negative past experiences can amplify normal GI sensations. This is also known as a “nocebo” effect.

While this review was based on many different study designs and self-reported symptoms, it highlights that for many people, discomfort after eating gluten-containing foods may not always be caused by gluten itself.

If you’re navigating gut symptoms and looking for personalized nutrition guidance, visit the link in my bio to contact us for one-on-one nutrition coaching today.

doi: 10.1016/S2468-1253(23)00317-5.

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