/Alyson Heller

About Alyson Heller

I am Registered Dietitian Nutritionist and Certified Specialist in Sports Dietetics. I strive to help athletes meet their maximum potential by providing sports nutrition information backed up by evidence based research.

The 3 R’s of Recovery Nutrition

REPEAT after me....... REFUEL REBUILD REPLENISH  REFUEL REBUILD REPLENISH  REFUEL REBUILD REPLENISH  Repeat after every workout by eating and/or drinking the 3 R's within 30 minutes of exercise. Take a moment to reflect and analyze what you are doing after workouts & then you can figure out how you can improve your post-workout nutrition.  What does is RECOVERY mean to you? What do you eat for recovery and why do you eat those specific foods? Now, lets breakdown the 3 R’s of recovery!  1) REFUEL with Carbohydrates: After 45-60 minutes of physical activity, you have depleted your body's carbohydrates stores in your muscles (aka your energy source). It is time to fill up [...]

Make Breakfast an Egg-ssential Habit

I am sure I sound like a broken record by saying "you should eat breakfast everyday no matter the circumstances", but for some reason I still see athletes, who are not eating breakfast! Why is breakfast Egg-SSENTIAL to an athlete's performance?   FOOD IS FUEL An athlete’s mental and physical health is essential for performance. As soon as you wake up, start fueling your mind & body with a breakfast of champions.  BREAKFAST FACTS Your brain uses 20% of your carbohydrate food supply to function normally. Breakfast is your mental kickstart to your day by making you more alert to function properly and think more [...]

Time for the Grills to Take the Heat

Grilling weather has arrived! Stoves and ovens can cool off while grills can take the heat outside! We grill all year around, even in the dead of winter, but the warmer Spring/Summer weather intensifies the craving for grilled food for sure. You can grill almost anything: all proteins (even your vegetarian protein options such as tofu and bean burgers), vegetables of course, and even fruits and homemade pizzas. There is something about the smokey flavor of grilled food that always tastes good. The best way to eat healthy long-term is creating a variety in your meals! Variety doesn't mean you have to start making [...]

Build a Sweet Potato Bowl

Sweet potatoes are a nutrient dense starchy vegetable providing an excellent source of carbohydrate at meals along with rich sources of vitamin A, vitamin C, manganese, B vitamins, potassium, and fiber. Sweet potato (with skin) nutrient content per 1 cup: Calories: 180 Fat: 0 g Cholesterol: 0g Total carbohydrate: 37 g Fiber: 7 g Protein: 4 g The sweet potato bowl is a weekly favorite in my household, and lucky me, it is one of the quickest dinners (or lunches) to prepare. If you don't have the sweet potato bowl on your weekly or monthly meal plan, you may want to start! [...]

Spring into Workouts with Homemade Energy Bites

Sometimes you want to change-up your snack by making your own grab-n-go fruit & nut bars or the very popular bite size balls. Since store brought fruit & nut bars (such as Larabars, Kind Bars, Rxbars) contain only whole ingredients that you can find in your local grocery store (or mostly likely in your kitchen) and contain approximately 3-10 ingredients, why not experiment making your own! Luckily, they won't taste bad when the main ingredients are dried fruit and nuts! How bad could they be? Some recipes call for a food processor. You don't need a fancy expensive food processor. I still use the mini cuisnart for [...]

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