Bite for Bite Nutrition

11/12/2025

Most athletes are training hard, but fueling on guesswork.

Not eating enough before workouts.
Skipping recovery nutrition.
Relying on random supplements instead of a plan.

That’s where working with a Sports Registered Dietitian changes everything. They can help you understand:
• What to eat to support strength, endurance, and recovery
• When to eat for best performance (timing matters more than you think)
• How much you really need — especially carbs and protein

Instead of second-guessing your fueling, you walk into every training session with energy and leave knowing you supported recovery.

At Bite for Bite Nutrition, our Sports + Performance RD, Josiah, works with athletes to create simple, personalized fueling plans based on their schedule, training load, and goals. His approach is grounded in evidence, not trends, not fads, not restrictive rules.

Working with a Sports RD can help you: - Lift heavier and build lean mass
-Reduce fatigue and improve endurance
-Support injury prevention and faster recovery
-Fuel sustainably for season-long performance

And here’s the part most athletes don’t realize, performance nutrition isn’t just food.

Sleep, hydration, stress, and recovery habits all matter.
A sports dietitian helps you put the whole picture together so your training finally pays off.

If you’re putting in the work but not seeing the results you’re chasing, it might be time to fuel differently.

Comment “SPORTS” or send us a message to get started.

11/10/2025

Ever grab a snack and then feel hungry again ten minutes later?

Here’s the trick. Pair two food groups together.

Think protein plus fiber.
They work together to keep your blood sugar steady, your energy up, and your stomach actually satisfied.

One of my go-to combos
• Turkey slices
• Hummus
• Veggies for dipping

It’s simple, quick, and everyone loves it… adults and kids.
Save this for the next time you need a snack that actually fuels you.

11/05/2025

👻 Hey everyone! Turn some or all of your Halloween candy into raffle entries. Come to the office to donate and you could win amazing prizes!

You could win:
• 1 free month at Hotworx Windsor
• 3 free months of the Peas & Hoppiness Meal Planning App
• $100 gift card to Mindy’s Meals
• A free sprinkler blowout from Kapperscapes & Maintenance

📅 Drop off times:
• Today until 6:30 PM
• Friday from 11:00 AM to 1:00 PM

Thank you to everyone who’s already participated 🎃

11/03/2025

Have leftover candy? Bring it to the Bite for Bite Nutrition office and get entered into our Halloween Candy Raffle!

You could win:

• 1 free month at Hotworx Windsor
• 3 free months of the Peas & Hoppiness Meal Planning App
• $100 gift card to Mindy’s Meals
• A free sprinkler blowout from Kapperscapes & Maintenance

Candy Drop-Off Times:
Bite for Bite Nutrition Office
-Tuesday, November 4 | 4:30–6:30pm
-Friday, November 7 | 11:00am–1:00pm

Bring a little or bring it all - every family who drops off candy gets entered into the raffle.

Can’t wait to see you at the office!

10/30/2025

Join run.Windsor for a community run followed by food, drinks, and great conversation with fellow runners!
Our sports registered dietitian will lead a short talk on how to fuel properly for training and recovery.

Send a message to learn more

10/29/2025

Halloween doesn’t have to come with food guilt or sugar crashes.

A few small tweaks go a long way:
1. Pair candy with a protein — it keeps blood sugar (and energy) steady.
2. Eat a fiber + protein-rich dinner before trick-or-treating. 3. Skip the “bad food” talk - call candy a “”fun food”” instead.

Because a healthy relationship with food matters more than a perfectly balanced plate.

Ready to build balance that lasts beyond Halloween? DM us!

10/27/2025

Hydration isn’t just about drinking water - it’s about keeping your body performing at its best.

Quick hydration checks:
1. Pale yellow urine = hydrated
2. Fatigue or muscle cramps = possible dehydration
3. Performance dips = red flag
4. Headache or dry mouth = drink up

But here’s the thing - hydration isn’t just water.
Your body also needs electrolytes like sodium, potassium, and magnesium to help absorb and retain fluids. Without them, water alone can’t do its job effectively - especially if you’re sweating heavily or training in the heat.

That’s where tools like a sweat test come in. It helps us measure how much fluid you lose during specific workouts, so we can build a personalized plan for how much to drink and what to replace - from electrolytes to total fluid needs.

Staying ahead of dehydration supports better focus, endurance, and recover, no guesswork required.

Need help building your performance fueling plan?
Comment FUEL to connect with our sports dietitian.

10/24/2025

Don’t let nutrition myths haunt your progress.
At Bite for Bite Nutrition, we help you rebuild trust with food,fuel your body for your goals, and find a plan that actually fits your life. DM us to learn more

10/22/2025

Gut health habits start earlier than you think.
Fiber feeds the “good bugs” in your child’s gut - the ones that help digestion, support their immune system, and even influence mood and attention.

Simple swaps make a big difference: - Fruit kabobs instead of fruit snacks
- Veggie muffins instead of plain ones
- Whole-grain waffles instead of white

You don’t need a perfect eater - just consistent exposure and a little creativity. Start small, one fiber-filled bite at a time + and reach out to our team if you want help adding fiber to your child’s diet!

10/20/2025

Blood sugar dips can sneak up when meals are too small, low in protein, or missing fiber and fat. That’s when your body starts begging for quick energy - like sweets, coffee, or snack foods.

Here’s what helps:
- Eat balanced meals with protein, fiber, and color on every plate.
- Don’t skip meals - steady fuel means steady blood sugar.
- Choose complex carbs (like beans, fruit, oats, or whole grains).
- Add a little healthy fat to slow digestion and keep energy stable.

Balanced plates = balanced energy