Taylor Nutrition

02/09/2026

Pic above ⬆️: room full of brilliant, educated female health professionals who are deeply passionate about women’s health.

We’ve entered a new era — one where women are no longer accepting being dismissed, gaslit, or told that feeling exhausted, anxious, or “off” is just part of being a woman.

We are done settling for uncomfortable symptoms.
Done being told we’re “crazy.”
Done being quiet.

We want to know WHY our bodies feel the way they do.

We want the tools, the language, and the confidence to advocate for our health so we can feel better, do better, and help other women do the same.

So honoured to be part of this Feminar Seminar — creating a space rooted in curiosity, science, and empowerment. Educating women on how to stay STRONG, capable, and confident in their bodies as they age.

Remembering, performance nutrition is essential at every stage of our lives.

01/13/2026

NO APPETITE? You STILL need fuel.

Early games. Nerves. Morning practices.
If food feels like too much, your body still needs energy in the tank.

Share this with a teammate or coach and don’t forget to connect with us at taylornutrition.ca



👉 This is where LIQUID + SUPER EASY-TO-DIGEST fuel wins.

Think:
✔ Low volume
✔ Quick carbs
✔ Gentle on the gut
✔ Grab-and-go

Go-to options when appetite is low:

🥛 Chocolate milk + banana
→ Fast carbs + protein + hydration in one stop

🥭 Mango banana smoothie
→ Liquid energy, easy to sip, zero chewing required

🍎 Fruit baby food pouch + Yop yogurt drink
→ Soft texture + quick carbs + light protein

🚨 Reminder for athletes & parents:
You don’t need a “perfect breakfast.”
You need something your body can actually use.

01/12/2026

LOW APPETITE? 3 Easily Digestible Pre-Game Breakfasts
(60–75 minutes before competition)

Morning games + pre-game nerves = low appetite + upset stomachs.

The goal isn’t a big breakfast — it’s fuel that digests well and delivers quick energy.

Why this works for pre-game fuel
✔ High carbohydrate availability → quick energy for the first shift
✔ Soft texture → easier on nervous stomachs
✔ Low fibre + low fat → faster digestion, less GI distress

This is an especially strong option for:
• Early morning games
• Athletes with GI sensitivity
• Athletes who “can’t eat much” before competition

Easy examples that usually go down well:
• Instant oatmeal + maple syrup
• Toast or waffles + jam
• Half bagel + banana

No gut bombs.
No force-feeding.
Just simple fuel they can actually use. 💪

Share this with a teammate or coach and don’t forget to connect with us at taylornutrition.ca

12/18/2025

12/15/2025

Don’t Let Caffeine Crash Your Game: Use It Wisely

Caffeine can be a helpful performance tool for adult athletes when used intentionally. Research shows small, well-timed doses can improve focus, alertness, and endurance.

That said, caffeine is not fuel. It doesn’t replace carbohydrates, protein, or proper hydration — and more is not better.

For most healthy adult athletes (18+)
-Up to 400 mg per day is considered safe
-Performance benefits are typically seen around 3–6 mg/kg, taken 30–60 minutes before training or competition (this is where you need to talk with your sports dietitian to ensure this is safe for you and won’t cause health issues)
-Overdoing caffeine (especially through energy drinks) can lead to jitters, poor sleep, gut upset, dehydration, and impaired recovery — all of which work against performance.

Youth Athletes (

12/09/2025

Most athletes eat like a triangle… and it’s holding back their performance 🔺

As a sports performance dietitian, I see this pattern all the time:
👉 Light or rushed breakfast
👉 Minimal lunch
👉 A couple snacks (maybe)
👉 THEN a massive amount of food in the evening when hunger finally hits hard

This “triangle eating pattern” means athletes are under-fueled during the hours they’re most metabolically active — training, school, work, lifting, skating — and then overwhelmed with hunger at night. We also minimize our ability to maximize muscle protein synthesis by not spreading our protein more efficiently throughout the day!

What happens next?
⚡️ Energy crashes
⚡️ Poor training quality
⚡️ Slower recovery
⚡️ Increased cravings and chaotic evening eating
⚡️ Trouble building muscle
⚡️ Mood and focus dips

When your body doesn’t get enough fuel early in the day, it will ask for it later — loudly.

🔁 Flip the triangle.
Front-load your day with:
🥣 A real breakfast
🍽️ A full lunch
💪 Intentional training fuel
🥤 Hydration + electrolytes + carbs (if needed)
🍎 Steady snacks

Then your evening meal and snack becomes balanced and intentional 💪🏽

If you want help building a performance-focused fueling plan that actually fits your schedule, send us a DM 📩 or contact us at taylornutrition.ca!

12/01/2025

BROWNIE BATTER PROTEIN BITES
This was the recipe you wanted!!
Post-recovery fuel that tastes like dessert? Absolutely.

These brownie-batter bites deliver quick carbs to replenish energy after the game, protein to support muscle repair, and fibre to keep athletes fuelled longer.

Need more recipes or support with meal planning? Connect with us at taylornutrition.ca 💪🏾



Pair 2–3 bites with 1 cup of milk and you’ve got the perfect recovery snack: an extra boost of high-quality protein plus easily absorbed carbohydrates to maximize muscle repair and refill energy stores fast.

11/24/2025

What Fuel Should I Pack in My Sports Bag?
(Banana, sports drink, chocolate milk, and Clif bar for me)
Having the right snacks on hand means you’re always prepared for:
🔥 Pre-game energy boosts
💪 Post-game recovery

Packing a variety of grab-and-go options helps you:
✔ Maintain steady energy
✔ Perform at your best
✔ Reduce fatigue
✔ Optimize recovery
✔ Avoid relying on last-minute, low-quality options

Fuel to Keep in Your Sports Bag:
Pre-Workout (30–60 min before):

-Fresh fruit (banana, grapes, apple slices)
-Applesauce or fruit cups
-Jam sandwich
-Rice cakes with a sports drink
-Dried fruit
-Pretzels
-Sports drink if needed

Post-Workout Recovery:
-Shelf stable milk chocolate milk or chocolate soy milk
-Clif or Rx Bars + Shelf stable chocolate milk
-Peanut butter and jam sandwich
-Tuna + crackers + sports drink
-Trail mix + babybel cheese + banana

Pro tip: Restock your bag every Sunday so you’re never caught unprepared. Consistency = performance.

Don’t forget to connect with www.taylornutrition.ca

11/12/2025

GAME DAY NUTRITION MADE SIMPLE!💥
Share with a teammate!

Let’s talk about nutrient timing and how to fuel your body for peak performance using the 4–2–1 + Recovery Method 🏒💪

🥙 4 HOURS BEFORE
Goal: Build your energy reserves.
✅ Balanced meal = carbs + moderate protein + low fat + low fibre
🍽 Example: Chicken, rice, roasted veggies, fruit
💧 Hydrate well (500–750 mL water or electrolyte drink)

🥪 2 HOURS BEFORE
Goal: Top up energy and hydration.
✅ Smaller, carb-rich meal or snack
🍽 Example: Turkey sandwich, smoothie, fruit
💧 Keep sipping fluids

🍌 1 HOUR BEFORE
Goal: Quick, easy-to-digest energy.
✅ High-carb, low-fat snack
🍽 Example: Banana, applesauce, or energy bar
💧 A few sips of water or sports drink if needed

🥤 POST-RECOVERY (Within 30–60 min)
Goal: Rebuild • Rehydrate • Refuel
✅ Carbs: Replenish glycogen (1–1.2 g/kg)
✅ Protein: Repair muscles (20–30 g)
✅ Fluids: Replace sweat losses
🍽 Example: Chocolate milk, smoothie with fruit + Greek yogurt, or rice bowl with lean protein

🔥 Pro Tip: Consistent fueling = stronger performance, faster recovery, and less fatigue.

💾 Save this post for your next game day & tag a teammate who needs to level up their fueling game!

And don’t forget to connect with us at taylornutrition.ca 💪🏾

08/08/2025

When one of your elite hockey athletes sends you a photo of his grocery haul, you know he’s taking things seriously. As a sports dietitian, that’s always a moment worth celebrating.

Because the truth is: performance nutrition isn’t optional. It’s a key part of how athletes train, recover, and show up on game day.

If you’re not fueling properly, your recovery suffers. Your performance dips. Your energy tanks.
But when elite hockey athletes, like Josh Banini, commit to dialing in their nutrition, they give themselves a real edge — on and off the ice.

Every athlete is different. Nutrition support is personalized based on sports performance goals, health, training load, and your specific nutrient requirements.

There’s no copy-paste plan — just strategy, consistency, and a willingness to put in the work.

Proud of this kind of buy-in. Connect with us at taylornutrition.ca 💪🏾

07/01/2025

Today, I’m reflecting with deep gratitude. My parents immigrated to Canada—my father from India and my mother from Guyana—both making incredible sacrifices so that my sister and I could grow up with opportunity, education, and freedom.

As a female and a visible minority, I don’t take those freedoms for granted. I’m proud to call this country home. We have so much to be thankful for—and so much worth protecting and uplifting.

Happy Canada Day 🇨🇦

06/30/2025

Whether it’s the Canadian Death Race or a full Ironman, fueling can make or break your race.

One of the biggest issues I see? Underfueling with carbs.

Carbohydrates are your body’s main fuel source during endurance events. When properly timed and consumed, they help maintain energy, spare muscle glycogen, delay fatigue, and keep your brain sharp—essential for staying strong all race long.

If you’re currently guessing your way through race nutrition, it’s time to stop winging it. A personalized fueling plan from a sports dietitian can help you train smarter, race stronger, and avoid the dreaded DNF.

Connect with us at Taylornutrition.ca 💪🏾