Kelly Jones Nutrition

Kelly Jones Nutrition Media Spokesperson, Consultant, Speaker instagram.com/kellyjonesrd
Instagram.com/studentathlete.nutrition

Races planned for this summer and fall? Or just working out more with this beautiful weather? You want to enter workouts...
04/13/2026

Races planned for this summer and fall? Or just working out more with this beautiful weather? You want to enter workouts well fueled not only to get more out of the precious time you spend training… but also to help with appetite regulation the rest of the day. As sports dietitians, I can’t tell you how often our clients think they’re doing the right thing by training tasted only to be starving and overeat postworkout or to feeling they’re “eating well” most of the day and then having 3 helpings of dinner and craving sweets at night.

Want more on these priorities for preworkout snacks and meals plus examples of what to eat in certain time frames before your workout? Comment PREWORKOUT and we’ll DM you a link to our article that covers pre and post workout snacking.

04/07/2026

Sometimes digging into a root cause makes sense. Sometimes food and exercise are the medicine we need. And sometimes we’re just lucky to live in a time where modern medicine can help us.

I still advocate for having access to a large variety of biomarkers (hence my results shown here) to follow trends on more variables over time. And for integrating holistic care with modern medicine. I’m still frustrated with many GI doctors based on this and experiences of others I know. AND it’s a friendly reminder that being stressed about the “could be” scenarios, diving deep into every rare disease on pub med, and obsessing over ingredients in ultra processed foods you might eat twice a year is NOT making our health better.

Breathe. Simplify. Don’t buy into scare tactics. Get multiple opinions and take it easy along the way.

Did I get you with the red light therapy photo?Here’s the thing. I’m a sports dietitian who loves to try the new bougie ...
04/01/2026

Did I get you with the red light therapy photo?

Here’s the thing. I’m a sports dietitian who loves to try the new bougie stuff (when it’s low risk). I’m super into regular sauna sessions and use my small red light almost every evening. There’s some promising supplements out there and soon(ish) we’ll have a better idea on which of the newer trendy peptides are safe - at what dose - and which aren’t. But without healthy lifestyle habits as a foundation, those won’t get you far.

Creatine and 2g/kg of protein per day won’t help you build and maintain muscle if you aren’t regularly strength training a bit out of your comfort zone.

A fiber bar isn’t going to single handedly transform your microbiome health.

Eating like people claim our ancestors did (hint: they did eat plants… and bugs) isn’t a great argument when their life expectancy was 30ish years.

And stressing over not having access to the fancy new at-home devices, the expensive supplements and the elite therapies is only going to make it worse.

Remember the basics are not only closer to common sense than the trends, but they are based on abundant evidence, too.

Cheers to science backed longevity and performance tactics.

03/28/2026

Still not sure how or why we didn’t renew our Costco membership for 3 years thinking it wasn’t worth the drive. Now I’m there at least every other week and allllways have these items (though admittedly missed the big bag of little potato co and huge brick of Cabot cheddar).

What next from Costco? Lunchbox and after school snacking for kids in sports or go-to convenience items for active adults?

03/18/2026

Mono and disaccharides = simple carbs. The
main dietary monosaccharides are glucose, fructose and galactose. Disaccharides are sucrose, lactose, maltose.
include starches, fibers and oligosaccharides (plus glycogen in our bodies).
Just because low fiber starch sources are quick energy sources on their own does not make them simple carbs.
If you’re getting nutrition advice from people who don’t have this simple foundational concept down, they either didn’t take or didn’t retain what they needed from literal nutrition 101. And you may not want to listen to their opinions on more complicated nutrition science.

03/17/2026

Acknowledging that it’s a little weird to be posting normally on social media when the news is as wild as it is every day. AND sharing that nutrition is self care and can aid in how you manage stress.

Especially as a parent, it’s hard not to think about other kids and families all over the world or to stress about how things will impact us all in the near and distant future. But what we can do is control our controllables. And that’s where meal and snack composition as well as nutrient timing come in. You don’t have to be an athlete or have an intense workout schedule for what and when you eat to matter.

Healthy blood sugar responses, not going too long without eating, supporting gut health with plant foods and getting enough omega 3 may all help with mental health. So here’s some top tips:

1) Don’t skip breakfast. Or a “first meal” if that’s what you want to call it due to not liking breakfast foods or having a schedule where you’re up later. Eat something rich in protein with plant foods early in the day.

2) Plan for lunch and dinner. Even if it’s just a loose idea of what and when. Pull together any combo of protein + fruit or veg + fiber rich starch as a starting point.

3) Have fiber packed snacks around just in case things don’t go as planned and you need some energy with a satiety factor. My go-to here is shelf stable: crunchy roasted edamame or beans and dried fruit.

4) Get fatty fish on the menu or make omega-3 supplements part of your routine. I bet your brain health and inflammatory responses will be grateful.

03/13/2026

As a sports dietitian, I know everyday athletes perform better in fitness, work and life when their nutrition is adequate, appropriately balanced and well-timed. And no matter how much we dial in our diets, evidence shows that certain supplements may make an impact on performance and recovery. (AD)

Whether you’re training for your first or for a PR, Hyrox and Deka are sports that require ample carbs and recovery nutrients. You can see that in what I eat here, even though it was a day my workout was a little under an hour without much cardio.

For more on the why behind macros, hydration and supplements for hybrid training, plus another sample fueling day that may work for you, comment “NOW”. I’m proud to have an article up with my long time partner to ensure you’re getting what you need to be your best on race day and everyday leading up to it!

And you can grab NOW products I recommend or those you love for 20% off at nowfoods.com using my code KELLYNOW, good all year.

03/11/2026

What it really comes down to is finding what works for *you* to slowly change habits that help you meet well established nutrient guidelines. What works for you varies depending on personal health history, money, time, access to certain stores and foods, personal values, what makes you feel best after trial and error, and so much more.

When you see people trying to scare you into eating or not eating something on the internet, or using scientific words to sound smart, but without being able to explain it to you like you’re 5…. red flag 🚩.

It’s National Registered Dietitian Day and I’m so proud of my profession. In the US, *anyone* can call themselves a nutritionist. Even that frenemie from HS who never took a higher ed science class and is in your DMs selling unregulated protein and greens powders. Dietitians are required to have BS and MS degrees, complete supervised dietetic internships fulfilling a variety of competencies, pass an exam and then maintain CEs related to career goals every 5 years. Our messaging may be boring sometimes, and we may often answer with “it depends” because after the basics, a lot of extras aren’t yet clear and do truly depend on the individual. And we adhere to a code of ethics where we aren’t going to sensationalize info just to get a follow or sell a program.

Whether you know a dietitian in sports, food industry, media, consulting, private practice, oncology, acute care and more, give them a hug, high five, text or cheers today. Fighting misinfo has become more important than ever. 🌱 🤓

*Ref: 2026 IFIC Spotlight Survey: Americans’ Trust In Food & Nutrition Science

03/09/2026

For those with kids and standard work hours, we all know the Monday after clocks change is harder than Sunday. These tips may help you adapt a bit faster:
•Water > extra coffee. I may have an extra ☕️ today, but make it a half caf. We’re not worried about hydration here as moderate amounts of coffee count towards your fluid needs. What we don’t want is any reason to not fall asleep at a decent hour, so limiting excess caffeine is helpful. Especially for those who are sensitive, cut the caffeine 9 hours before bedtime.
•Eat at your typical meal + snack times right away to help your body reset its rhythm. This is helpful when traveling to a different time zone for extended time too. This is also hard for this dietitian and what I need to prioritize most with the time change!
•For me, exercising earlier in the day helps me wake up. At the very least, stick to normal exercise times vs pushing it back to the hour that feels normal today.
•Get some sunlight early in the day - special shout out to fellow work from homers here if you exercise at home and don’t leave the house earlier in the day! 30 minutes is what some studies recommend, but a quick walk around the block is better than nothing.

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