Eleat Sports Nutrition, LLC

12/05/2025

A few months ago, I had the pleasure of visiting WHOOP HQ and getting to chat with on the  podcast.🖤

In this episode, I dive into key habits for optimizing your nutrition as an athlete, why the timing of meals is so important, and the impact nutrition has on sleep and recovery. We unpack the fine line between aesthetics and performance and how underfueling affects BOTH male and female athletes.

This episode just went live last week! If you’ve had the chance to listen, I’d love to hear what you thought! If you haven’t yet, be sure to check it out on Apple, Spotify, or YouTube.🤍🤍

11/26/2025

Wondering what to eat before and during a race?? This is something we discuss with all of the athletes we work with, so we decided to share exactly how fueled for her HYROX race this past weekend!🏋🏽‍♀️🏃🏼
While fueling can look different for every athlete, these tips should give you a solid place to start.

The night before a race, we recommend filling at least 50% of your plate with carbohydrates, with the rest coming from protein (at least 25% of your plate) and vegetables. Carbohydrates are our body’s main source of energy during moderate and high-intensity exercise, and because our glycogen stores are limited, it’s important to top them off so you have the energy you need on race day.

What an athlete eats the morning of the race depends on several factors: race start time, what they tolerate well, and whether they traveled. If you’re short on time, choose a meal or snack that includes carbohydrates and a small amount of protein. Athletes should practice different pre-race meals and snacks during training to figure out what feels best.

Aim to prioritize quick-digesting carbohydrates, fluids, and electrolytes during the race. Athletes should limit fat and fiber as these nutrients can increase the risk of GI discomfort when intensity is high.

If you want support creating a personalized fueling plan for your next race, head to the link in my bio to apply for nutrition coaching. And if you know someone training for HYROX who might find this helpful, please share it with them!

11/21/2025

Can you really gain muscle while losing fat??

Yes, it IS possible, especially when you focus on these 5 steps:
⚖️Find the right balance of calories
🍳Prioritize protein
🍌Don’t ditch carbohydrates
🏋🏽‍♀️🏃🏾‍♂️Incorporate BOTH strength and cardio into your routine
💤Get quality rest
Read more here: https://eleatnutrition.com/blog/gain-muscle-lose-fat

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11/19/2025

When it comes to feeling and performing your best, gut health plays a major role. We are finding that more people are reporting having gluten sensitivity, but research suggests what actually may be causing symptoms is more complex than gluten alone.

A recent review examined more than 50 studies on non-celiac gluten sensitivity. The review found:
🥖 Only 16-30% of people who believe they are gluten sensitive actually experience symptoms when given gluten alone in blinded studies
🧄 FODMAPs, especially fructans found in wheat, garlic and onions, are more common triggers for GI symptoms than gluten...suggesting this may be more of a fructan issue vs. gluten.
🧠 The gut-brain access plays a huge role in the onset of symptoms; expectations of eating gluten, anxiety around the onset of symptoms, and negative past experiences can amplify normal GI sensations. This is also known as a “nocebo” effect.

While this review was based on many different study designs and self-reported symptoms, it highlights that for many people, discomfort after eating gluten-containing foods may not always be caused by gluten itself.

If you’re navigating gut symptoms and looking for personalized nutrition guidance, visit the link in my bio to contact us for one-on-one nutrition coaching today.



doi: 10.1016/S2468-1253(23)00317-5.

11/18/2025

Don’t let muscle soreness hinder your performance 💪🏻

Here are 5 foods we recommend for muscle recovery that you can try incorporating into your daily (or weekly) routine:

🍣 Salmon: rich in omega-3s and protein to help reduce inflammation and repair muscles. Some of our athletes favorite ways to incorporate salmon: baked with sweet potatoes and brussels sprouts, added to a grain bowl or salad, or salmon burgers

🫐Berries: rich in antioxidants that assist in eliminating free radicals caused by intense exercise. Add berries to oatmeal, smoothies, or enjoy as a snack with Greek yogurt or cottage cheese 🍓

🍒 Tart cherry juice: shown to have beneficial effects on muscle soreness and recovery. Enjoy on it’s own, mix with sparkling water, or use as the liquid in a smoothie

🥬 Leafy Greens: packed with vitamins, minerals, and anti-inflammatory properties to support muscle recovery. Blend into a smoothie, use as a base for a salad, add to sandwiches/wraps, or simply saute with garlic and olive oil

🥑 Avocado: rich in healthy fats, fiber, vitamins, and minerals that help to reduce inflammation caused by intense training. Add it to sourdough bread, tacos, grain bowls, sandwiches, or blend it into a smoothie

We recommend including at least 4-5 anti-inflammatory foods per day to optimize muscle recovery. Nuts, seeds, fruits, vegetables, legumes, are all great options.

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11/15/2025

Protein plays a crucial role during pregnancy, supporting fetal growth, brain development, increased blood volume, and the formation of tissue and amniotic fluid. The recommended daily intake is 1.2-1.5 g/kg body weight per day. For 170 lb. woman, this would be 92 - 116 grams of protein per day.

Aversions to high protein foods like meat are very common during the first trimester, making it more challenging to meet those needs. Here are some foods you can incorporate to help boost your protein intake while avoiding your aversions. If you are also experiencing nausea, try to eat consistently (every 3-4 hours) throughout the day, as a drop in blood sugar can be a trigger for nausea. Eating frequently also makes it easier to hit your protein targets.

If you are struggling to meet your needs during pregnancy & postpartum, head to the link in my bio to apply for nutrition coaching today.

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11/11/2025

I like this trend. This list could have kept going 😅 What did I miss??

11/09/2025