https://studentathleterd.com/blog-2-1 daily 0.75 2025-06-24 https://studentathleterd.com/blog-2-1/why-work-with-a-sports-dietitian monthly 0.5 2025-06-08 https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1749401515573-YB9PK0ISCTY5XB8T4LBN/unsplash-image-CUK8i7lr3l8.jpg Student Athlete RD Blog - Why work with a Sports Dietitian? - Build muscle & improve body composition 10-30% of athletes sacrifice athletic performance for aesthetic reasons. A sports dietitian can help athletes achieve their body composition goals safely while keeping performance a priority. https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1749401029908-XDUPBLUJBQEVGBB62BIU/unsplash-image-q964G7EfjV4.jpg Student Athlete RD Blog - Why work with a Sports Dietitian? - Smart Hydration Strategies 20-40% of athletes are heading into training under-hydrated and athletes can lose up to 4% of their bodyweight via sweat while training. At 2% dehydration an athlete sees a drop in performance. Help your athlete avoid this! https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1749400935361-MW3B401136M9USRE7LAV/unsplash-image-246P33S3aFk.jpg Student Athlete RD Blog - Why work with a Sports Dietitian? - Injury Prevention and Recovery There is 2.8 fold increase in injury risk in those athletes who are under fueling. Proper nutrition helps athletes avoid this and recover fast when returning to play. https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1749401312131-B12BP1NS7JMTERLEC1UV/unsplash-image-6hvIzRw93MY.jpg Student Athlete RD Blog - Why work with a Sports Dietitian? - Game day, tournament, & travel fuel Delaying carbohydrate just 3 hours after exercise can negatively impact next day performance. Help your child stay fueled and focused, no matter where they’re competing! https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1749401271694-25ESN9GWYD6LKXJHWMLQ/unsplash-image-s2XStROyGB4.jpg Student Athlete RD Blog - Why work with a Sports Dietitian? - Individualized fueling plans Two athletes playing the same sport and position may have a difference of >500 calories daily to support performance. Every athlete is different, and their nutrition plan should be too. https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1749401164739-OBMEAEEQVH3GJVLE1HXQ/unsplash-image-7TtFv9e35KA.jpg Student Athlete RD Blog - Why work with a Sports Dietitian? - Improved endurance & consistent energy A 6' 180lb male athlete training 2hrs a day needs upwards of 500g of carbs daily. Adequate carbohydrate intakes ensures high energy through training, games & tournaments https://studentathleterd.com/blog-2-1/omega-3s-athlete-salmon-recipe monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/5f6c1424-6cd9-42db-b710-2c9b941f794e/salmon+2.jpeg Student Athlete RD Blog - 3 Ingredient Salmon - Directions Place an 8” skillet on stove top over medium heat. Add brown sugar, salt, and black pepper to a bowl and stir until thoroughly combined. Then generously rub salmon with brown sugar mixture. If you purchased salmon with the skin on, do skinless side only. If you purchased skinless salmon, you can coat both sides. https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/8a607045-d597-48a3-8e73-7cef532c1425/salmon+3.jpeg Student Athlete RD Blog - 3 Ingredient Salmon - Once pan is hot, add in 1bsp spoon of olive oil Then gently place the salmon in the pan, skin side down first if applicable. Cook salmon for 3-5 minutes per side or until cooked through. Center of filets will be a pale pinkish-white when fully cooked. https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/ff509824-b308-44c7-9ee4-e6d7908da57c/salmon+4.jpeg Student Athlete RD Blog - 3 Ingredient Salmon - Remove from skillet once cooked through and immediately clean your skillet! Cooking the brown sugar will cause it to harden if it’s left to set making it difficult to clean off your pan. It is recommended to scrub your pan before you sit to eat. https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/a4d0b0b6-6891-48ac-a13b-fefb6ac96042/salmon+1.jpg Student Athlete RD Blog - 3 Ingredient Salmon - Ingredients: 2- 5oz salmon filets 1/4 cup light brown sugar 1 tsp salt 1 tsp black pepper 1tbsp olive oil *for the pan https://studentathleterd.com/blog-2-1/athlete-summer-hydration monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1748304982081-3YJKCF00VVQ1WUZI4DT2/unsplash-image-aFUHu9WNO3Q.jpg Student Athlete RD Blog - Beat the Heat This Summer! - Rehydrate Without Water My favorite non-fluid rehydration hack is salted watermelon! Watermelon contains a lot of water (hence the name) and if you sprinkle some kosher salt on your watermelon wedges, you have a sweet & salty snack to help replace fluid and electrolyte losses during sport! https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1748304947843-LX4CAHW0DJSOMZF7JY4S/unsplash-image-9HI8UJMSdZA.jpg Student Athlete RD Blog - Beat the Heat This Summer! - Fluid Needs & Replenishment Athletes need a minimum of half their body weight in fl oz of water/sports drinks daily. Meaning a 150lb athlete needs at least 75floz of fluids each day. For every lb of weight lost during training, replenish with an additional 20-24floz to help rehydrate. https://images.squarespace-cdn.com/content/v1/677727b5bab645666bd3192d/1748304967754-XAYRI4IBEOYP8WQKF4LC/unsplash-image-lJ9A-UopMJE.jpg Student Athlete RD Blog - Beat the Heat This Summer! - Cool Down Quick During sport, our body cools down by the heat evaporating the sweat off our skin. 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