Amy Stephens Nutrition

03/06/2025

💥 Creatine 101: What You Need to Know 💥
Creatine is a natural compound that fuels short bursts of high-intensity exercise by regenerating ATP 🔥💪🏼. It can boost strength, hydration, and recovery, making it ideal for power and team sport athletes! ⚡🏋️‍♂️🏈
✅ Prioritize whole foods first—creatine should complement, not replace, a balanced diet.
✅ Safe for most, but those with kidney or digestive issues should check with a doctor.
✅ Best dose: 3-5g/day of creatine monohydrate for optimal results.
✅ Best brands: Look for NSF- or USP-certified options like Klean Athlete or Thorne.
Have you tried creatine? Drop your experience in the comments! ⬇️

02/02/2025

Excited to share that I’ll be working with all NYU varsity teams this spring, focusing on fueling their bodies for peak performance! ⚡️ I’ll be highlighting key takeaways from our sessions—stay tuned!

01/26/2025

Electrolytes (like sodium, potassium, magnesium, and calcium) are essential during workouts because they:
- Prevent Dehydration: They help maintain fluid balance, preventing dehydration caused by sweat.
- Support Muscle Function: They aid in muscle contraction and reduce cramps.
- Sustain Energy: By maintaining nerve signaling, they keep your energy and performance levels consistent.
- Boost Recovery: Electrolytes replenish what’s lost during exercise, speeding recovery.
- Regulate pH Levels: They maintain a healthy acid-base balance in the body during intense workouts.
Of the four electrolytes, sodium loss through sweat is the highest.  The amount of sodium varies from person to person and conditions. Your body loses more in warmer conditions or if you are a heavy sweater. Overall, maintaining a healthy electrolyte balance is important to optimize recovery.

12/15/2024

I recommend focusing on obtaining nutrients from whole foods, as they provide numerous additional benefits beyond just vitamins and minerals. However, in certain situations, dietary supplements may be beneficial for athletes. Each athlete must decide whether their nutritional needs are best met through food or supplements.
It’s important to first assess the athlete’s nutritional requirements and then determine if an increased intake of specific vitamins, minerals, or other nutrients is necessary. Remember, supplements are meant to complement a well-balanced diet, not replace the nutrients provided by food.

Note: The NCAA has specific rules and guidelines regarding supplements to ensure athlete safety and maintain a fair playing field.

11/05/2024

When fueling is on-point, you feel great and you can enjoy the race!

Huge congrats to Sarah () for crushing the with a steady pace and an impressive negative split. She nailed it!

10/13/2024

Keep Your Kitchen Stocked with These Convenient Breakfast Ideas! 🍌 🍎

Many individuals frequently miss out on breakfast, whether it’s because they’re not feeling hungry or they’re short on time.

For athletes who train at high levels, breakfast is essential to meet their nutritional requirements. Starting to eat later in the day makes it challenging to reach calorie and protein goals.

Here are the key benefits of eating breakfast:

1. Prevents muscle breakdown
2. Supplies energy for both the brain and muscles
3. Enhances cognitive function
4. Energizes you to start your day right

10/08/2024

Marathon recap:

It was the best 8 mile marathon ever! Sunday was my day until it wasn’t. Despite a great four month training block and awesome guidance from my coach , Sunday wasn’t my day.

Foot pain started early at mile 5 and worsened until I could barely walk at mile 8. Had to stop.

was a fantastic event and I look forward to run it next year! Well organized, great people, fast course and beautiful scenery. 10/10

Super fun chatting with at the pasta dinner the night before the race. She is super cool. I highly recommend her book, Bravey!

Happy fall racing! Looking forward to hearing about everyone’s races.

09/08/2024

Fill your dorm or apartment with these healthy and convenient snacks, and keep a few in your backpack for when you get hungry during class.

09/02/2024

Please check out my Instagram page or website for nutrition content or to learn about my practice.

Instagram:

Amy Stephens is a registered dietitian, certified specialist in sports nutrition, blogger, runner and food coach. She has over 20 years experience working with amateur and high-performing Olympic level athletes to achieve their sports performance goals using the latest science-backed approaches. Cur...

08/24/2024

Fueling a workout has many benefits such as stabilizing blood sugar levels, preventing muscle breakdown, and improving mood. Time nutrients to peak when you start your workout. Eating too close to the start can cause stomach issues and not eating enough can affect energy levels. Use this guide to fuel your workouts and optimize performance.

08/18/2024

Iron plays a crucial role in red blood cells, helping to transport oxygen throughout the body—a key factor in fueling muscles for optimal performance. Common signs of iron deficiency include fatigue, dizziness, and low energy. Use this guide to learn more about iron and which foods are the best to include. If you suspect you have low iron levels, consult your doctor.

For further details, visit my blog on iron for athletes. Link in bio.

06/23/2024

Thank you to Kate, my nutrition intern for creating these very informative slides. Since it’s been super hot this week🥵, many athletes have been asking about electrolytes. Experiment with different amounts and products to see what feels best.

Bottom line — if you sweat a lot, you need to replace fluids AND electrolytes.

DM me questions.