SM Nutrition - High School Athlete Nutrition

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United States
Williamsburg, VA
SM Nutrition - High School Athlete Nutrition

Registered Sports Dietitian supporting high school and college athletes! Virtual and In person sessions available.

Connect with me by visiting www.smnutritionrd.com

12/10/2025

Recovery fuel doesn’t have to be fancy. Keep it simple with carbs + protein.

Think about simple options like chocolate milk, yogurt + granola, beef jerky + pretzels, or cheese and crackers.

The goal is to kick start your muscle recovery so you are stronger for your next training session. Simple things make a big difference in your game!

Understanding how much fuel you really need can be a challenge! That is why I created the Academy. Your online sports nutrition tool to help you navigate fueling as a competitive athlete.

How much protein do you need? I have a video on that!
When should you eat for an afternoon practice? There is a fueling guide for that too!!
What should you grab for a snack before practice? Oh there are lots of options listed out for you in the Academy!

Want to learn more? Follow the link in my bio to join the Academy today!

12/08/2025

Feeling constantly fatigued or 'off' in your training?
Has your period been irregular or missing completely?
🤔 It might not just be a bad training week, it could be Relative Energy Deficiency in Sport (REDs).

REDs is linked to under fueling (when your body isn't getting enough energy to support your training and your overall health).

🚨 Early signs of REDs include frequent fatigue during practice, poor recovery, and changes in your mood or focus in school and at practice.

If under fueling goes on long enough, you may also experience changes in your menstrual cycle or become more prone to injuries.

A strong fueling plan can make a HUGE difference. I want to give you the tools you need to energize your training!

Send me a message and let's chat about the best way to strengthen your fueling plan!

12/02/2025

Your pre game meal sets the tone for your performance. What you choose before competition matters!!

Here is the formula for your meal:
✔️ Lean protein to stay satisfied
✔️ Quick carbs to top off energy stores
✔️ Fruit for color + quick fuel
✔️ Water or juice for hydration
✔️ Familiar foods so your stomach stays calm on game day

And remember:
Limit high fat foods, high fiber foods, and brand new foods before you compete... save the experiments for another day 😉

12/01/2025

Breakfast doesn't need to be complicated!
Carbs + protein + some color.
If you aren't able to eat all of this yet, start with just the waffle and after a few days then add the egg and fruit.

Just like you train for your sport, you have to train your stomach to get used to eating more in the morning.

If you need more support, I am always here to help! There is an entire section on breakfast with recipes in my online course - the Academy!

What is in the Academy?
Lots of tools to help you learn how to fuel your game...!
30+ videos
Fueling guides
Handouts
Recipes
and more!

Follow the link in my bio to access the Academy tools today!

11/14/2025

WE ARE LIVE TOMORROW, November 15th!! ✨ FUEL HER GAME: Female Athlete Nutrition Workshop✨

✨ What does FHG include?
60 minute virtual workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!

There are a few spots left! ✨ Follow the link in my bio to grab your spot TODAY!! ✨

11/13/2025

The choices you make every day have a BIG impact on your game - positive or negative.

When you make nutrition a priority your energy, speed, and endurance will improve. You also reduce your risk of Relative Energy Deficiency in Sport (REDs) - under fueling - when you body doesn't have the fuel it needs to support your training and health.

REDs increases your risk for injuries, you may experience changes in your menstrual cycle, focus, and concentration, or feel changes in your gut like bloating.

This week, I challenge you to find ways to boost your fuel or focus on your hydration.

Are you looking for more support with your fueling plan? I would love to help you build confidence in fueling your game.

Join me in the next✨ FUEL HER GAME: Female Athlete Nutrition Workshop this weekend!! ✨

Saturday, November 15!

✨ What does FHG include?
60 minute virtual workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!

Link in bio to join!!
Space will be limited so I can make sure I answer all of your questions during the workshop! ✨ Grab your spot today!! ✨

11/04/2025

10 DAYS UNTIL THE ✨ FUEL HER GAME: Female Athlete Nutrition Workshop✨
Saturday, November 15 at 10:30 am EST

✨ What does FHG include?
60 minute virtual workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!

Follow the link below to save your spot!!
https://smnutritionrd.com/FHG

Space will be limited so I can make sure I answer all of your questions during the workshop! ✨ Grab your spot today!! ✨

10/31/2025

Have you seen my upcoming✨ FUEL HER GAME: Female Athlete Nutrition Workshop? ✨
Saturday, November 15 at 10:30 am EST

✨ What does FHG include?
60 minute virtual workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!

Comment YES and I will share the link to join!

Space will be limited so I can make sure I answer all of your questions during the workshop! ✨ Grab your spot today!! ✨

10/30/2025

Nutrition is an important piece to your success! Don't make these scary mistakes...

👻 Limiting carbs: Carbs are the primary fuel for your muscles. Make sure that every meal and snack has the essential fuel for your success!

🕷 Skipping breakfast: Is breakfast the most important meal of the day? I would argue every meal is important! Every meal is an opportunity to give your body the fuel and building blocks it needs to be an elite athlete training at a high level! Start your day with fuel that will improve your game!

🦇 Being dehydrated: Your water bottle should be your BFF. With you at school, practice, home... everywhere! Those sips you take throughout the day help you improve your muscle strength and reaction times, brain focus, and support your joints and bone health.

🕸 Let's make your nutrition plan not so scary! Join me in Fuel Her Game Nutrition Workshop on November 15!

✨ What does FHG include?
60 minute virtual workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!

Link in bio to join!!
Space will be limited so I can make sure I answer all of your questions during the workshop! ✨ Grab your spot today!! ✨

10/29/2025

I know that breakfast can be tough! Early mornings and rushing out the door doesn't leave a lot of time for breakfast.

The bad news. Skipping breakfast sets you back! You are starting the day behind, draining your muscle energy before you even get to practice. Skipping breakfast impacts your focus, endurance, skill, and strength at practice.

The good news. You have options! Breakfast can be quick. A breakfast like waffles with peanut butter and fruit is portable, energizing, and takes less than 5 minutes to make.

We will be talking all about fueling your mornings during the next ✨ FUEL HER GAME: Female Athlete Nutrition Workshop on November 15!! ✨

Here is your official invite!!

✨ What does FHG include?
60 minute virtual workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!

Link in bio to join!!
Space will be limited so I can make sure I answer all of your questions during the workshop! ✨ Grab your spot today!! ✨

10/28/2025

✨ FUEL HER GAME: Female Athlete Nutrition Workshop!! ✨
Sarurday, November 15 at 10:30 am EST

✨ What does FHG include?
60 minute virtual workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!

Follow the link below to save your spot!!
https://smnutritionrd.com/FHG

Space will be limited so I can make sure I answer all of your questions during the workshop! ✨ Grab your spot today!! ✨

10/21/2025

Here is your official invite to the ✨ FUEL HER GAME: Female Athlete Nutrition Workshop!! ✨

The last workshop over the summer was INCREDIBLE! I can't wait for November.

✨ What does FHG include?
60 minute virtual workshop with Q&A
Fuel Her Game Nutrition Playbook (Downloadable guide)
Recording of the workshop will be available
Connection with an amazing group of athletes!

Join today! https://smnutritionrd.com/FHG

Space will be limited so I can make sure I answer all of your questions during the workshop! ✨ Grab your spot today!! ✨

Address

Williamsburg, VA

Telephone

+17575854229

Website

https://smnutritionrd.com/

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