Amy Stephens Nutrition

Amy Stephens Nutrition Amy Stephens, RD is a dietitian specializing in sports nutrition. Amy Stephens is a licensed Diabetes Nutritionist with a Masters in Nutrition from NYU.

She is a lecturer for physicians at NYU/Bellevue with over 15 years of experience with both in-and out-patient services. She currently acts as a diabetes educator to the endocrinology physicians and works closely with her patients to create healthy lifestyle choices.

As a sports dietitian and runner, it’s hard to be sidelined by injury. Last year I developed a stress fracture while run...
11/08/2025

As a sports dietitian and runner, it’s hard to be sidelined by injury. Last year I developed a stress fracture while running a marathon (no, I didn’t finish the race).

Here are the strategies I focused on to help my body heal fast. ⬇️
✨ Focused on consistent fueling by eating before and after cross training and strength sessions.
✨Added more calcium + vitamin D–rich foods like yogurt, eggs, and cottage cheese.
✨Prioritized high quality protein at every meal for repair and expanded my food choices to include chicken, fish, turkey, eggs, and tofu.
✨Ate plenty of fruits + veggies for antioxidants like vitamins A, C, and E.
✨Rested when I needed it (even when it was hard!). That includes plenty of sleep. 💤
✨Worked closely with my physical therapist and coach Brendan (.run.academy )to return to running very slowly.

🍎I focused on being patient, consistent with fueling and trust the process.

As a sports dietitian and runner, it’s hard to be sidelined by injury. Last year I developed a stress fracture while run...
11/08/2025

As a sports dietitian and runner, it’s hard to be sidelined by injury. Last year I developed a stress fracture while running a marathon (no, I didn’t finish the race).

Here are the strategies I focused on to help my body heal fast. ⬇️
✨ Focused on consistent fueling by eating before and after cross training and strength sessions.
✨Added more calcium + vitamin D–rich foods like yogurt, eggs, and cottage cheese.
✨Prioritized high quality protein at every meal for repair and expanded my food choices to include chicken, fish, turkey, eggs, and tofu.
✨Ate plenty of fruits + veggies for antioxidants like vitamins A, C, and E.
✨Rested when I needed it (even when it was hard!). That includes plenty of sleep. 💤
✨Worked closely with my physical therapist and coach (Brendan .run.academy ) to return to running very slowly.

🍎I focused on being patient, consistent with fueling and trust the process.

Caffeine is an important concept to understand, especially in terms of athletic performance!Beaumont R, Cordery P, Funne...
10/24/2025

Caffeine is an important concept to understand, especially in terms of athletic performance!

Beaumont R, Cordery P, Funnell M, Mears S, James L, Watson P. Chronic ingestion of a low dose of caffeine induces tolerance to the performance benefits of caffeine. J Sports Sci. 2017 Oct;35(19):1920-1927. doi: 10.1080/02640414.2016.1241421. Epub 2016 Oct 20. 

Clarke ND, Richardson DL, Thie J, Taylor R. Coffee Ingestion Enhances 1-Mile Running Race Performance. International Journal Sports Physiology and Performance. 2018;13(6):789-794.

Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of action. Sports Med. 2009;39:813–832. 

Laurent D, Schneider KE, Prusaczyk WK, et al. Effects of caffeine on muscle glycogen utilization and the neuroendocrine axis during exercise. J Clin Endocrinol Metab. 2000;85:2170–2175. 

McLellan TM, Bell DG. The impact of prior coffee consumption on the subsequent ergogenic effect of anhydrous caffeine. Int J Sports Nutr Exerc Metab. 2004;14:698–708. 

Spriet LL. Exercise and sport performance with low doses of caffeine. Sports Med. 2014;44:175–184. 

Talanian JL, Spriet LL. Low and moderate doses of caffeine late in exercise improve performance in trained cyclists. Appl Physiol Nutr Metab. 2016 Aug;41(8):850-5. 

Wiles JD, Bird SR, Hopkins J, Riley M. Effect of caffeinated coffee on running speed, respiratory factors, blood lactate and perceived exertion during 1500-m treadmill running. Br J Sports Med. 1992; 26:116–120.

Beard J, Tobin B.  2000. Iron status and exercise. Am J Clin Nutr. 72 (2):594S-597S.Coates A, Mountjoy M, Burr J. Incide...
10/20/2025

Beard J, Tobin B.  2000. Iron status and exercise. Am J Clin Nutr. 72 (2):594S-597S.

Coates A, Mountjoy M, Burr J. Incidence of iron deficiency and iron deficient anemia in elite runners and triathletes. Clin J Sport Med. 2016.

Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523

McKay, AKA, Peeling P, et al.  (2019a) Chronic adherence to a ketogenic diet modifies iron metabolism in elite athletes.  Med Science Sports Exercise.  51(3):548-555.

McKay et al. Iron metabolism: interactions with energy and carbohydrate availability. Nutrients. 2020 Nov 30.12(12); 3692

Ostojic SM & Ahmetovic Z. Weekly training volume and hematological status in female top-level athletes. Ahmetovic Journal of Sports Medicine and Physical Fitness; Sep 2008; 48, 3; ProQuest Nursing & Allied Health Source pg. 398

Peeling P, Blee T, Goodman C, Dawson B, Claydon G, Beilby J, Prins A (2007) Effect of iron injections on aerobic-exercise perfor- mance of iron-depleted female athletes. Int J Sport Nutr Exerc Metab 17(3):221–231

Sim et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. 2019 July; 119(7):1463-78

Tan D, Dawson B, Peeling P (2012) Hemolytic effects of a football-specific training session in elite female players. Int J Sports Physiol Perform 7(3):271–276
USDA database for iron rich foods

💥 Creatine 101: What You Need to Know 💥Creatine is a natural compound that fuels short bursts of high-intensity exercise...
03/06/2025

💥 Creatine 101: What You Need to Know 💥
Creatine is a natural compound that fuels short bursts of high-intensity exercise by regenerating ATP 🔥💪🏼. It can boost strength, hydration, and recovery, making it ideal for power and team sport athletes! ⚡🏋️‍♂️🏈
✅ Prioritize whole foods first—creatine should complement, not replace, a balanced diet.
✅ Safe for most, but those with kidney or digestive issues should check with a doctor.
✅ Best dose: 3-5g/day of creatine monohydrate for optimal results.
✅ Best brands: Look for NSF- or USP-certified options like Klean Athlete or Thorne.
Have you tried creatine? Drop your experience in the comments! ⬇️

Excited to share that I’ll be working with all NYU varsity teams this spring, focusing on fueling their bodies for peak ...
02/02/2025

Excited to share that I’ll be working with all NYU varsity teams this spring, focusing on fueling their bodies for peak performance! ⚡️ I’ll be highlighting key takeaways from our sessions—stay tuned!

Electrolytes (like sodium, potassium, magnesium, and calcium) are essential during workouts because they:- Prevent Dehyd...
01/26/2025

Electrolytes (like sodium, potassium, magnesium, and calcium) are essential during workouts because they:
- Prevent Dehydration: They help maintain fluid balance, preventing dehydration caused by sweat.
- Support Muscle Function: They aid in muscle contraction and reduce cramps.
- Sustain Energy: By maintaining nerve signaling, they keep your energy and performance levels consistent.
- Boost Recovery: Electrolytes replenish what’s lost during exercise, speeding recovery.
- Regulate pH Levels: They maintain a healthy acid-base balance in the body during intense workouts.
Of the four electrolytes, sodium loss through sweat is the highest.  The amount of sodium varies from person to person and conditions. Your body loses more in warmer conditions or if you are a heavy sweater. Overall, maintaining a healthy electrolyte balance is important to optimize recovery.

I recommend focusing on obtaining nutrients from whole foods, as they provide numerous additional benefits beyond just v...
12/15/2024

I recommend focusing on obtaining nutrients from whole foods, as they provide numerous additional benefits beyond just vitamins and minerals. However, in certain situations, dietary supplements may be beneficial for athletes. Each athlete must decide whether their nutritional needs are best met through food or supplements.
It’s important to first assess the athlete’s nutritional requirements and then determine if an increased intake of specific vitamins, minerals, or other nutrients is necessary. Remember, supplements are meant to complement a well-balanced diet, not replace the nutrients provided by food.

Note: The NCAA has specific rules and guidelines regarding supplements to ensure athlete safety and maintain a fair playing field.

Address

39 Washington Square S
New York, NY
10012

Website

Alerts

Be the first to know and let us send you an email when Amy Stephens 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 Amy Stephens Nutrition:

Shortcuts

Featured

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

Specializing in Sports Nutrition Diabetes

Amy Stephens is a licensed Diabetes Nutritionist with a Masters in Nutrition from NYU. She is a lecturer for physicians at NYU/Bellevue with over 15 years of experience with both in-and out-patient services. She currently acts as a diabetes educator to the endocrinology physicians and works closely with her patients to create healthy lifestyle choices. More recently, Amy has been working with athletes to improve performance with the right diet. Amy is team nutritionist for Elite running team HOKA ONE/ONE Track club in New York.