Kristen Arnold and Team

Kristen Arnold and Team Empowering Women Athletes through Evidence-Based Sports Nutrition Coaching

I am passionate about inspiring and guiding individuals and teams to cultivate their personal bests through nutrition and coaching

-Registered Dietitian Nutritionist
-Master's of Science in Human Nutrition
-Category 1 Road Racer
-racer for domestic elite women's racing team: VeloClassic p/b Stan's NoTubes
-coach with Red Kite Coaching


For my coaching services: visit http://redkite.cc/

For my nutrition services: visit arnoldrdn.com

Unlike creatine, I recommend beta alanine in very specific circumstances. It needs to be taken during specific training/...
02/03/2026

Unlike creatine, I recommend beta alanine in very specific circumstances.

It needs to be taken during specific training/racing blocks, with a personalized dosage, and consistently. As far as we know there are no ‘additional benefits’ to beta alanine, unlike how creatine may have some cognitive benefits and support aspects of health such as lean body mass retention and growth. That being said, the evidence to support its use is quite strong. Beta alanine is a true ergogenic aid.

As with any supplement integration, beta alanine will only really be relevant for that last few % performance gain. Proper daily nutrition, fueling around training/racing, hydration, sleep, recovery, stress-management, always will produce bigger gains than a supplement will. Make sure to dial in these factors first and then consider integrating supplements.

Track cycling pursuits, the kilo, rowing/crew, and middle- to long-distance track running are the events where sodium bi...
01/27/2026

Track cycling pursuits, the kilo, rowing/crew, and middle- to long-distance track running are the events where sodium bicarbonate has traditionally been most effective. Today, its use has expanded—marathon runners, Tour de France cyclists, and even Ironman athletes are now experimenting with sodium bicarb as a performance aid.

That said, a personalized approach is essential. Timing, dosage, and how it’s taken can vary widely between athletes. Some peak within an hour, while others may take up to four. Take it too early and it may have no impact on race performance; too late and the effect may already be gone. Dialing in these details is critical to seeing any real benefit.

The high sodium content also needs careful consideration. Some athletes experience significant water retention, and there can be added strain on the kidneys when supplementing with sodium bicarb.

For these reasons, sodium bicarbonate can be a powerful ergogenic aid—but one that’s best implemented with professional guidance.

Have questions? Drop them in the comments 👇

Every week, we get questions about new supplements—and lately, HMB has been a popular topic.While HMB isn’t part of our ...
01/20/2026

Every week, we get questions about new supplements—and lately, HMB has been a popular topic.

While HMB isn’t part of our standard practice, there is some preliminary research showing potential benefits for certain populations (as outlined in this post). That said, it’s not something we recommend on a regular basis.

As registered dietitians and sports nutritionists, we take a food-first approach. Meeting your protein and amino acid needs through whole foods will always be more effective and valuable than relying on individual supplements. Dial in the basics first—supplements can come later as a bonus, not the foundation.

You might feel fine during your workout, but if you finish a session dehydrated, your recovery can take much longer. Eve...
01/15/2026

You might feel fine during your workout, but if you finish a session dehydrated, your recovery can take much longer. Even when your core temperature isn’t elevated, hydration is still critical — many essential bodily processes rely on adequate fluids, especially those involved in performance and recovery.

Dry lips or unusually dry skin? That’s not always just the cold air — it can also be a sign you’re not fully rehydrating. Hydration during colder workouts isn’t always intuitive, but it’s just as important as it is in the heat.

Drinking enough fluids supports soft tissue health, immune function, and overall recovery, helping you get the most out of every training session — even in cold conditions.

One of the services we provide in the Advanced Plan is a hydration protocol. You may be surprised how much sweat you lose in cold temperatures, which you can find out easily from a sweat volume test that’s free and you can do from home. We use these sweat volume tests to create personalized hydration protocols in a variety of temperatures and settings.



Hi! Did you know that Kristen is a team nutritionist for EF Pro Cycling  ?Scroll to see some of the riders and staff I w...
01/14/2026

Hi! Did you know that Kristen is a team nutritionist for EF Pro Cycling ?

Scroll to see some of the riders and staff I work with directly!

Since June 2025, Kristen has been part of the nutrition team, working primarily with the women’s program .oatly while also supporting the team as a whole.

Working with EF Pro Cycling has been the high-performance, supportive and healthy challenge I’ve been seeking over the past several years of my career. It has been incredibly fun and rewarding to work with some of the best athletes in the sport, while also embracing the challenges that come with striving for excellence at the highest level.

Collaborating with fellow nutritionists, doctors, performance managers, coaches, trainers, and support staff has been a refreshing and energizing addition to my work. Coming from private practice, where the work can be more isolated, being part of such an integrated, high-performing team has been especially meaningful. I’ve always valued building strong relationships with the athletes I work with, and being able to do so while closely connected to their full performance and health team has been an exciting new experience.

I’m incredibly impressed by what Anna has built within the nutrition department and by the impact of the work we’re doing together. A core part of our ethos is ensuring that athletes are fundamentally healthy while also performing at their best—an approach that strongly aligns with my own values as a practitioner. Being part of building and advancing this vision is both motivating and inspiring.

Along the way, I’ve had the opportunity to do some truly fun and impactful work—developing supplement protocols, contributing to innovations that give us a competitive edge, collaborating with leaders in their fields, and, most importantly, supporting and connecting with athletes week after week.

Here’s to a great season. Go EF! 🚴‍♀️💪

Nutrition plays a major role in whether you stay healthy this season. Did you know underfueling before and/or after trai...
01/14/2026

Nutrition plays a major role in whether you stay healthy this season. Did you know underfueling before and/or after training leads to an stress-driven immune suppression response which can overall weaken the immune system? Many athletes underestimate the importance of meeting their energy, macro-, and micronutrient needs when it comes to supporting immune health and staying consistent with training.

It’s frustrating for athletes and coaches alike to put in months of hard work, only to get sick and have your training derailed. Supporting your immune system isn’t just about drinking orange juice or taking Emergen-C when you don’t feel well — it’s a comprehensive, proactive process.

Working with us or taking our E-Course can help ensure you’re meeting your calorie, carbohydrate, and micronutrient needs to support both short- and long-term immune health, so you can keep training strong and consistently.

✨ Welcome, Brooke! ✨We’re so excited to welcome Brooke to the team as an RD-to-be!When she’s not cycling, Brooke is purs...
01/08/2026

✨ Welcome, Brooke! ✨
We’re so excited to welcome Brooke to the team as an RD-to-be!

When she’s not cycling, Brooke is pursuing a n Undergraduate degree in Nutrition with a strong passion for sports nutrition. She joined us eager to learn, engage, and support an organization dedicated to female athletes and their performance goals through nutrition.

Brooke is incredibly smart, loves diving into research and studies, and is always excited to help answer your nutrition questions.

💬 What nutrition topics would you like to learn more about? Drop them in the comments below!

01/06/2026

Full recipe at sportsnutritionforwomen.com! Great for pre-moderate intensity training, easy post training reco , travel snack, and midday energy boost! Add extra ginger for more spice!

5 MORE DAYS!Use code: newyear 🎉Hear directly from our SNFW E-Course athletes in these testimonials 👉➡️
Many of our e-cou...
01/06/2026

5 MORE DAYS!

Use code: newyear 🎉
Hear directly from our SNFW E-Course athletes in these testimonials 👉➡️

Many of our e-course students went on to work with us one-on-one—and because they already had a strong foundation from the course, they needed less coaching time (and saved money 💸).

It’s been incredibly rewarding to work with these athletes and dive into the finer details faster.

👉 Sign up for the SNFW E-Course today
💥 Use code newyear

WE LOVE OUR ATHLETE STUDENTS! 🏋️‍♀️🏃‍♂️Use code: newyear 🎉 (link in bio)Hear directly from our SNFW E-Course athletes in...
01/05/2026

WE LOVE OUR ATHLETE STUDENTS! 🏋️‍♀️🏃‍♂️
Use code: newyear 🎉 (link in bio)
Hear directly from our SNFW E-Course athletes in these testimonials 👉➡️

Many of our e-course students went on to work with us one-on-one—and because they already had a strong foundation from the course, they needed less coaching time (and saved money 💸).

It’s been incredibly rewarding to work with these athletes and dive into the finer details faster.

👉 Sign up for the SNFW E-Course today
💥 Use code newyear

“All the Info you Need, None that you Don’t” 

code for 50% off at checkout: newyear (expires jan5 11:59pmMT)Link in bio...
01/01/2026

“All the Info you Need, None that you Don’t” 

code for 50% off at checkout: newyear (expires jan5 11:59pmMT)

Link in bio for E-Course!

The Sports Nutrition for Women E-Course is your comprehensive guide for dialing in nutrition that works for your body and your sport.

This isn’t generic advice or social-media hype. It’s evidence-based, female-specific sports nutrition made simple, practical, and easy to apply—so you can stop second-guessing and start performing.

We cut through the noise and misinformation to give you a trusted resource you can rely on, whether you’re training, competing, or simply pushing your limits.

Every module is shaped by real-world experience: years of coaching active women, working one-on-one in our nutrition practice, and living it ourselves on the trail, track, field, court, road and beyond. We have studied the research and know what works—because we’ve seen it, coached it, and used it.

✨ Fuel with confidence
✨ Train harder and recover smarter
✨ Support hormones, gut health, and energy
✨ Show up feeling prepared and powerful

This is your moment to invest in your performance. Grab it during the flash sale and learn how to give your body the fuel it deserves. 💥


Please share! Rider applications are available now, deadline January 31! See link in bio.This year we,   composite team,...
12/26/2025

Please share! Rider applications are available now, deadline January 31! See link in bio.

This year we, composite team, are confirmed for supporting women’s squads at Redlands Bicycle Classic and Armed Forces Cycling Classic.

I am super excited to be part of this program again helping to provide more opportunities for women athletes to gain experience, showcase their talent, and dip their toes in the pro ranks. We aim to provide performance-focused support for athletes to excel at these events.

Let’s do this.

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Columbus, OH

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