Fueled By Farrell

gimme all the nutrients stacked on that bread

pumpkin pie smoothie szn 🎃

1 frozen banana
1/2 cup pumpkin puree
1/2 cup plain Greek yogurt
2 tbs maple syrup
1 cup milk
Dash of cinnamon

🔊🔊 As a sports dietitian for 10+ years -

I regularly work with athletes who come to me with symptoms of fatigue, feeling lethargic, headaches, low appetite and unable to perform at their best…all related to underfueling and dehydration

And I see many athletes who are already taking a laundry list of supplements, but when it comes to the foundations of their nutrition and hydration - eating and drinking ENOUGH to sustain their energy output, fueling at the optimal TIMES for recovery, prioritizing high QUALITY ingredients…that’s where I see the gaps

It’s important to work with a sports dietitian who can guide you on IF a supplement is beneficial to your performance, help you select SAFE supplements and identify gaps in your nutrition and hydration habits that supplements just cannot fill

Reach out if you have questions about supplements/nutrition/hydration going into the fall season 😊

Pre Season Weigh Ins

For my early morning exercisers ⬇️

For high intensity training > 60 min, fueling is essential for performance…strength, power & endurance, and reducing risks of injury & cramping.

Aim for a 1:1 ratio of carbs per minute of intense exercise 30-60 min before training to ensure you have adequate fuel for performance.

For athletes with a low appetite in the morning one of my favorite pre workouts it’s a tablespoon of honey washed down with water or chased with an applesauce.

One thing I’ve been addressing a lot in my team presentations lately is COMPARISON.

Just like an athletic trainer is going to have a completely different rehab program for each individual on the team based on their injury, body mechanics and medical history…nutrition is similarly individualized for athletes.

And in a team sport where you have multiple positions that require varying energy needs….athletes who have different medical backgrounds, body compositions, genetics, allergies, food preferences…not everyone should be fueling the same.

It would actually HURT more than HELP an athlete to assume they should be fueling the same as a teammate. And comparing your plate to a teammate’s plate can often lead to confusion about fueling.

It’s also completely normal and OK to not be sure how to fuel for your sport or your position…and that’s why sports dietitians (like me!) exist!!

Send me a DM if you are looking for individualized fueling help based on YOUR own energy needs, medical history, personal preferences, allergies and goals!

symptoms of underfueling during preseason:

-weight loss
-cramping
-chronic soreness and fatigue
-loss of appetite
-poor sleep
-injury
-chronic fatigue

These are all PREVENTABLE symptoms with proper fueling and hydration strategies!!

Reach out if you are struggling with symptoms of underfueling 🤝🤝

Does research support 3-5mg caffeine per lb body weight 30-60 min before exercise to enhance athletic performance (by lowering perceived rate of exertion…NOT by providing energy)? Yes.

HOWEVER caffeine should never be used as a bandaid to cover poor sleep and poor nutrition.

No amount of caffeine will mask underfueling. Athletes require carbohydrates to support energy demands, protein to support muscle repair and rebuilding, fiber, antioxidants, vitamins and minerals from fruits & vegetables to support gut health and inflammation, and healthy fats to facilitate absorption of fat soluble vitamins and hormonal balance.

Replacing meals with caffeinated drinks deprives our energy systems of these vital nutrients for performance and injury prevention.

High performing athletes use caffeine IN ADDITION TO, not INSTEAD OF proper fueling strategies. With preseason approaching, take the time NOW to practice pre workout fueling

Athletes 🤝Sleep

A BIG summer no-no that I’ve been seeing with my high school and college athletes is literal self induced jet lag.

SLEEP is crucial for recovery, muscle protein synthesis, hormone regulation, appetite regulation, growth…

Irregular sleep patterns increase the risk for injury, reduce capacity for muscle growth, alter appetite which in turn affects weight, and impacts mood SIGNIFICANTLY

For the remainder of the summer - set one small goal - go to bed at the same time (or within the same hour) and wake up at the same time (or within the same hour) to regulate and create routine before you head back to school. This will also make the transition into Fall training MUCH more efficient ☺️