SM Nutrition - High School Athlete Nutrition

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Williamsburg, VA
SM Nutrition - High School Athlete Nutrition

Registered Sports Dietitian supporting high school and college athletes! Virtual and In person sessions available.

Connect with me by visiting www.smnutritionrd.com

01/17/2026

Breakfast doesn't need to be complicated!
Carbs + protein + some color.
If you aren't able to eat all of this yet, toast is a great place to start!🍞

You can add protein, fats, and color to a crusty carb based carrier of flavor in 5 minutes or less.

If you need more breakfast support, I am always here to help! There is an entire section on breakfast with recipes in my online course for athletes called - the Academy!

What is in the Academy?
Lots of tools to help you learn how to fuel your game...!
30+ videos
Fueling guides
Handouts
Recipes
and more!

Follow the link in my bio to access the Academy tools today!

01/12/2026

Not eating enough - even in small ways - can take a toll on your energy, endurance, and strength.

If you're:
🥗 Only eating veggies
🚫 Ignoring hunger
🥪 Limiting portions
🍌 Skipping meals or snacks
Then it's time to take a look at what we can do to help you keep your body fueled!

Is it your schedule? Are you not hungry? Does eating certain foods or larger portions make you feel a bit guilty? What are your reasons?

This is where I love to help you find the answers and build your confidence in fueling your body and your game. If you are ready to put an end to under fueling, let's chat! Click the link in my bio to learn how we can work together to build your fueling plan!

01/10/2026

Can you over do it on electrolyte supplements?
Yes. More isn't always better.

The key to hydration is finding a balance with fluids (water), electrolytes (mostly sodium), and energy (from carbs).

There are times when it is best to add a sports drink or electrolyte supplement to your hydration plan...
⏰ Any training session that lasts more than 60 minutes or for double sessions (For example...speed / endurance and then team practice).
☀️ When it is hot or humid out. You will be sweating a lot. You need to prioritize hydration.
🏆 Back to back games or tournament weekends when you will be extra sweaty.
🧂 You are a heavy sweater and lose a lot of electrolytes when you train!

01/08/2026

Join me this week on the podcast to chat about the small things you can do to elevate your fueling plan. PLUS join my FREE Nutrition Challenge. Grab some water. Grab a snack! Let’s go!

You can listen to the High School Athlete Nutrition podcast on Apple and Spotify podcasts or by visiting www.smnnutritionrd.com/podcast

01/07/2026

⛹️‍♀️ "Where should I start if I want to focus on my nutriton?"
🍽 Your plate!

Make sure...
✅ 1/3 to 1/2 of your plate is carbohydrates
✅ 1/4 of your plate is protein
✅ 1/4 to 1/3 is color (fruits and veggies)
✅ You always include at least 2 servings of fats!

Focusing on your nutrition does not mean completely overhauling what you are already doing! Start with a simple change like adding more carbs or being consistent with protein.

If you need more support, I am always here to help! Connect with me in the Academy!

The Academy is a sports nutrition course (really like an awesome toolkit!!) designed for high school athletes and their families.

When you join the Academy you will have immediate access to—
Videos and tutorials teaching you how and when to eat around practice.
Fueling guides (for game day, practices, travel and more!)
My tips, handouts and resources to stay fueled and hydrated!
PLUS! You will have Academy member exclusive specials for working with me 1:1!

01/06/2026

It can be a challenge! Finishing up class, running to change, quickly getting to practice. Somewhere in there, you need to carve out 90 seconds to have a snack.

A snack before practice boosts your energy and supports your focus during practice. REMEMBER.... if you are stronger at practice you will be more competitive on game day!

I share a full guide and videos on how to train your gut to get used to eating before practice in the Academy - your online sports nutrition course! Easy to follow, full of quick videos, recipes, fueling guides, and more! Check it out using the link in my bio.

12/29/2025

YES, you can enjoy fun fuel like ice cream or pizza and still perform at a high level 🍕🍦

One meal or snack won’t make or break your game. What matters most is your overall fueling: consistent meals, carbs to power your training, protein to support recovery, and enough total energy to keep you strong.

When you let all foods fit, you fuel your body and have fun while enjoying meals and snacks with friends.

In the Academy I have an entire section on Fun fuel because it is so important that you are enjoying life and creating memories!

What is in the Academy?
Lots of tools to help you learn how to fuel your game...!
30+ videos
Fueling guides
Handouts
Recipes
and more!

Follow the link in my bio to access the Academy tools today!

12/12/2025

Feedback like this is why I do what I do!

Thank you for allowing me to be a part of your team 🩷

If you want to start working on your fueling plan, let's chat... send me a message!

12/10/2025

Recovery fuel doesn’t have to be fancy. Keep it simple with carbs + protein.

Think about simple options like chocolate milk, yogurt + granola, beef jerky + pretzels, or cheese and crackers.

The goal is to kick start your muscle recovery so you are stronger for your next training session. Simple things make a big difference in your game!

Understanding how much fuel you really need can be a challenge! That is why I created the Academy. Your online sports nutrition tool to help you navigate fueling as a competitive athlete.

How much protein do you need? I have a video on that!
When should you eat for an afternoon practice? There is a fueling guide for that too!!
What should you grab for a snack before practice? Oh there are lots of options listed out for you in the Academy!

Want to learn more? Follow the link in my bio to join the Academy today!

12/08/2025

Feeling constantly fatigued or 'off' in your training?
Has your period been irregular or missing completely?
🤔 It might not just be a bad training week, it could be Relative Energy Deficiency in Sport (REDs).

REDs is linked to under fueling (when your body isn't getting enough energy to support your training and your overall health).

🚨 Early signs of REDs include frequent fatigue during practice, poor recovery, and changes in your mood or focus in school and at practice.

If under fueling goes on long enough, you may also experience changes in your menstrual cycle or become more prone to injuries.

A strong fueling plan can make a HUGE difference. I want to give you the tools you need to energize your training!

Send me a message and let's chat about the best way to strengthen your fueling plan!

12/02/2025

Your pre game meal sets the tone for your performance. What you choose before competition matters!!

Here is the formula for your meal:
✔️ Lean protein to stay satisfied
✔️ Quick carbs to top off energy stores
✔️ Fruit for color + quick fuel
✔️ Water or juice for hydration
✔️ Familiar foods so your stomach stays calm on game day

And remember:
Limit high fat foods, high fiber foods, and brand new foods before you compete... save the experiments for another day 😉

12/01/2025

Breakfast doesn't need to be complicated!
Carbs + protein + some color.
If you aren't able to eat all of this yet, start with just the waffle and after a few days then add the egg and fruit.

Just like you train for your sport, you have to train your stomach to get used to eating more in the morning.

If you need more support, I am always here to help! There is an entire section on breakfast with recipes in my online course - the Academy!

What is in the Academy?
Lots of tools to help you learn how to fuel your game...!
30+ videos
Fueling guides
Handouts
Recipes
and more!

Follow the link in my bio to access the Academy tools today!

Address

Williamsburg, VA

Telephone

+17575854229

Website

https://smnutritionrd.com/

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