Christa Smith Nutrition

Home
United States
Cedarville, OH
Christa Smith Nutrition

I help Christian athletes fuel their bodies for sport and exercise and teach them about Biblical bod

10/07/2025

💧 It may be spooky season, but don’t let dehydration steal your performance! 💪👻🎃

Even a 2% loss in body water can slow you down — think sluggish legs, slower reaction time, poor focus, and higher injury risk.

Here’s how to stay on top of your hydration game all season:
🥤 Start early — drink 16–20 oz of water 2 hours before practice.
💧 Sip often — 5–10 oz every 15–20 minutes during training.
⚡ Replace electrolytes after heavy sweating (sports drink, pickle juice, or salty snacks).
🥗 Eat your water — fruits and veggies like oranges, cucumbers, and watermelon all count!

💬 How do you stay hydrated during long practices or games? Drop your go-to hydration hack below! 👇

09/22/2025

Recovery tips!

With high demands of your sport, you have to put just as much effort toward your recovery for optimal performance!

Goals post exercise include:
🥐Carbs
🍳Protein
💦Fluids

Pair all 3 together to recover like a pro!

09/03/2025

Even though it’s September (and a little cooler today), we’re still in the South and it’s hot.

Hot days = faster dehydration 🚰🔥
Here’s how to stay ahead:
💧 Drink 16–20 oz 2 hrs before practice.
🥤 Sip every 15–20 min during training.ideally with a source of carbs - Gatorade, orange slices, gels, fruit snacks, etc.
🍉 Eat hydrating foods (watermelon, oranges, cucumbers).
⚡ Add electrolytes if sweating a lot or training >1 hr.
Hydrate early, hydrate often, hydrate smart.

08/26/2025

Have you heard of a fueling timeline?

Putting effort into your eating pattern is a necessary skill we have to develop over time. Planning your day and how you want to time your eating will dramatically change the game for you. Not only will it improve your response to training but it will also help you fully recover.

Here are the steps:

1️⃣ Reverse engineer your day - think about everything you have scheduled or planned and write it out.

2️⃣ Determine needs - Start with 3 meals per day and put them about 3-4 hours apart. Then consider 1-2 snacks, especially pre and post training.

3️⃣ Consider preferences - Think about what you like and have access to and how you can build balanced meals and snacks wherever you are eating.

4️⃣ Test and tweak - Make adjustments based on how your timeline went in real life. You may need to adjust for schedules on different days as well.

See my example above or scan the QR code for more info!

What does your timeline look like? 👇🏼

08/20/2025

🚫 Don’t let these preseason mistakes slow you down!

1️⃣ Skipping breakfast before practice
2️⃣ Not eating enough carbs
3️⃣ Waiting too long to eat after training
4️⃣ Drinking only water after 2-a-days in the heat
5️⃣ Trying random supplements
✅ Master your fuel now and enjoy a stronger, faster, better season! Scan the QR code for our Preseason Fueling Guide.

Which mistakes are you ditching this year? 👇🏼

12/11/2023

Been super MIA over here, peep last picture for a big part of why💙

BUT I wanted to pop on and tell you about a podcast that aired today over on the podcast!

Give it a listen and I hope you’ll be encouraged and spurred on in your health journey!

09/18/2023

You guys voted in stories for me to share carb recs based on activity, so here we go 😀

💪 Are you ready to crush your performance goals? Let's talk about carbs! 🍞🍠

Carbs are your body’s best fuel source, giving you the energy you need for those intensive workouts and helping you recover afterwards. They're not the enemy - they're your secret weapon! 🚀

But not all carbs are created equal. Complex carbs like whole grains, fruits, and veggies provide long-lasting energy, while simple carbs offer quick but short-lived fuel. ⏳💡

So don't shy away from carbs, embrace them wisely! Balance is key, and a little variety never hurt. Why not mix it up and see the difference they make to your performance? 👊

Ready to start your journey to better performance? Like this post and share your favorite carb-rich pre-workout meal in the comments! 🍝👏

09/12/2023

Ever wondered what happens when you keep short-changing your body on food? It's pretty important to know, especially if you're always on the move. Not knowing could lead to discomfort and health problems we'd rather you avoid.

Let's get into the nitty-gritty: Regularly eating less than what your body needs can lead to an energy deficit. This can mess with not just your daily performance, but your hormones and immune system too. Think about it like trying to drive a car without any gas—it's gonna break down eventually.

But don't worry, we've got your back. How do you make sure you're feeding your body right? It's all about regular, balanced meals. Make lean proteins, whole grains, and a bunch of colourful veggies your best friends. This will give your body a cocktail of nutrients, keeping you going all day.

Here's the thing, your body is an amazing machine, capable of doing extraordinary things. Doesn't it make sense to make sure it's running at its best by giving it the fuel it needs? What you eat directly affects how your body functions and performs.

Don't just power through and keep pushing, make sure you've got the fuel to do it. This isn't just about getting by, it's about really living. So, shine bright and fuel well!

Address

400 N Main Street
Cedarville, OH
45314

Telephone

+19376971178

Website

http://www.gracelacedwellness.com/

Alerts

Be the first to know and let us send you an email when Christa Smith Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Christa Smith Nutrition:

Shortcuts

Want your practice to be the top-listed Clinic in Cedarville?