Raynor Strength and Nutrition

Raynor Strength and Nutrition We provide individualized nutrition and training support so that you can get out there, enjoy the pr

03/17/2026

What do heat, dehydration, and gut training have in common? They can ALL impact the gastrointestinal tract during exercise! 🎙️

In today’s episode, Registered Dietitians Liz and Michael Raynor discuss GI distress in athletes, its causes, what can make symptoms worse, and what you can do to prevent and manage symptoms better. They also dive into how heat and dehydration impact the gut and nutrient absorption during exercise, and what you can do about it.

Calcium does way more than build strong bones 🦴It’s the most abundant mineral in the body and helps with muscle function...
03/12/2026

Calcium does way more than build strong bones 🦴
It’s the most abundant mineral in the body and helps with muscle function, nerve signals, and even blood clotting. 🤓 Swipe for more info including best sources + a sample day 👉

03/11/2026

WE’RE BACK!!! 🎙️ Michael Raynor, MS, RD, LDN and Erika Rathke, our dietetic intern, sit down to discuss the large body of research on creatine, beta-alanine, beetroot juice, and sodium bicarb for sports performance. They break down what types of athletes could benefit from these supplements, their mechanism of action in the body, and the pros and cons of supplementing. Before you listen, remember, no supplement can make up for UNDERFUELING. Make sure you are eating a diet containing adequate calories and carbs for your activity level to gain maximal performance benefits from any supplements you want to add in to the mix.

We’re Michael and Liz Raynor, the husband and wife team behind .We are SO passionate about supporting you in fueling ⛽️ ...
02/17/2026

We’re Michael and Liz Raynor, the husband and wife team behind .

We are SO passionate about supporting you in fueling ⛽️ your performance, whether that’s at the elite level in sport or if you’re getting started on your health journey.

Fun facts:
- We met while getting our Master’s degrees in nutrition and bonded over our love of early mornings, garmin watches, and coffee ☕️

- We’re both NC natives! Liz is from Durham and Michael is from Raleigh

- We collect coffee mugs from everywhere we go - from state parks to cool local coffee shops (peep our stories for a small peak at the collection)

Swipe for more info and to see our super cute business mascots: 🐾

     

YAY! We’re doing it! We’re IN NETWORK with more insurance companies! We are thrilled to share we are now in network with...
02/17/2026

YAY! We’re doing it! We’re IN NETWORK with more insurance companies! We are thrilled to share we are now in network with most Cigna plans in addition to BCBS (and Anthem) and Aetna plans!

This is something that has taken a lot of sweat and tears (😅) as a small practice and we couldn’t be more proud to be able to support our athletes with their health and performance at (a lot of times) ZERO out of pocket cost!!

Swipe thru the full post for all the details and FAQs and message us if you have more questions! Thank you for trusting us to be a part of your team 😊

Swipe to find out 👉👉👉Kiwis 🥝 are a nutrient powerhouse rich in sleep promoting melatonin, soluble and insoluble fiber 💩,...
02/15/2026

Swipe to find out 👉👉👉

Kiwis 🥝 are a nutrient powerhouse rich in sleep promoting melatonin, soluble and insoluble fiber 💩, vitamin C, and antioxidants.

If you’re a science lover, check out the full research papers (shown on a later slide).

The takeaways: kiwis could improve sleep and recovery in athletes, and improve regularity in folks struggling with FC or IBS-C with no adverse side effects reported in the study.

A staple in the Raynor household, this Sausage and Potato Hash Recipe has it all: carbs 🥔 protein, color 🫑 and fats 🥑It ...
01/14/2026

A staple in the Raynor household, this Sausage and Potato Hash Recipe has it all: carbs 🥔 protein, color 🫑 and fats 🥑

It works great for meal prep for a cozy breakfast or lunch after training or as dinner for the family! You can easily sub silken tofu scramble or eggs for a vegetarian or vegan protein option. If you’re fueling many people with different needs - don’t mix the russet potato in with everything else! Let everyone customize with the portion they need. For very active folks (1 hour or more of activity per day), consider serving with a side of juice or fruit for additional carbs.

Let us know if you give it a try! 🍽️

Get to know 👉 swipe for everything you need to know since you’ll be seeing more of him around the RSN office (and Insta...
01/12/2026

Get to know 👉 swipe for everything you need to know

since you’ll be seeing more of him around the RSN office (and Instagram and podcast) in 2026 😊

Drop in the comments which habit you’re wanting to work on in 2026 👇A note: You can make changes to your habits and heal...
12/30/2025

Drop in the comments which habit you’re wanting to work on in 2026 👇

A note: You can make changes to your habits and health ANY time of year - on a Tuesday, the 17th of the month, in March - there’s no rules. But if you’re feeling a bit out of sorts after the holidays and want something to focus on in the new year - swipe for our favorite *evidenced based* habits that can really move the needle on your health and performance LONG TERM, not just for a few weeks at the start of the year.

Our recommendation: pick one 1️⃣ that’s right, behavior change works best when it’s focused and sustainable, even through the crazy weeks.

Need support deciding what is most important for you and your goals and health? Message us! We’d love to support you.

RSNs 2025 Year in Review ✨ Thank you for trusting us to support you and all your amazing accomplishments! Swipe for some...
12/08/2025

RSNs 2025 Year in Review ✨ Thank you for trusting us to support you and all your amazing accomplishments! Swipe for some cool stats 👉

If you’re looking ahead and setting goals or creating your race calendar for 2026 - message us, we’d love to be a part of your team!

Small Business Saturday Sales are LIVE! 💻 Swipe 👉 for details. Even if these deals aren’t for you or your loved ones - e...
11/29/2025

Small Business Saturday Sales are LIVE! 💻 Swipe 👉 for details.

Even if these deals aren’t for you or your loved ones - every “like,” comment, and share helps us reach more athletes and do what we love - Thank you for shopping small this holiday season!

EXCITING NEWS! Gift yourself (or your favorite athlete) with the gift of SWEAT TESTING 💦 for a discount this holiday sea...
11/28/2025

EXCITING NEWS! Gift yourself (or your favorite athlete) with the gift of SWEAT TESTING 💦 for a discount this holiday season!

Purchase at the link in our stories, bio, or highlights 🎁

We are so excited to be able to offer a huge discount on sweat testing this week for Small Business Saturday! This is a gift that will keep on giving to the sweater in your life. Perfect for endurance athletes, field sport athletes, and those who are heavy sweaters or spend lots of time outside in extreme temps (aka the NC summer 🔥)

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404 E. Chatham Street Suite C
Cary, NC
27511

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