Stefanie Rock
3 protein myths athletes believe...
We really can't blame kids for believing these protein myths... they're truly so eager to learn how to maximize their energy, strength,...
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Stefanie Rock
- Jan 30
- 1 min
8 habits keeping you from your goals
You're motivated. You're doing extra workouts. You're giving your all in games. So why are you STILL not meeting your goals? Too often we...
Stefanie Rock
- Jan 20
- 2 min
high emotions affecting their game?
Frustrated with recurring excessive emotions? Tired of frequent conversations about retaliation penalties, ineffective mindset, or...
Stefanie Rock
- Dec 7, 2023
- 2 min
Help! My athlete won't eat meat!
If there's one thing that's predictable about an adolescent's appetite, it's that it's completely unpredictable! Favorite foods suddenly...
Stefanie Rock
- Nov 2, 2023
- 2 min
7 tips for playing your best at tournaments
There's no doubt that tournaments are a great opportunity for team building, exciting travel, and competing against new teams... but they...
Stefanie Rock
- Aug 8, 2023
- 2 min
How many calories do athletes need in a day?
Between training and growing, youth and teen athletes are burning a ton of energy. It seems only appropriate that they need a ton of...
Stefanie Rock
- Mar 29, 2023
- 2 min
Supplements for muscle growth? 5 things teen athletes need to know...
It happens every year around this time... athletes trying to "gain" in the off-season reach for supplements recommended by teammates,...
Stefanie Rock
- Jun 8, 2022
- 1 min
How to stay hydrated & reduce injury risk during outdoor workouts...
Considering that the body is nearly 60% water, it only takes a 1-2% dehydration level to notice performance changes and increase risk of...
Stefanie Rock
- Apr 13, 2022
- 2 min
What is The Champion Method?
It's easy to tell an athlete to eat 25 g. of protein at every meal. It's easy to tell them to eat four hours prior to their game for...
Stefanie Rock
- Mar 22, 2022
- 2 min
What to eat for after school practice
We know consistent fueling is essential for athletes, but how are they supposed to eat before practice when there's no time to head home...
Stefanie Rock
- Mar 10, 2022
- 1 min
What to eat between games
The energy and recovery necessary for multiple game/practice weekends is challenging enough without the added frustration of what to eat...
Stefanie Rock
- Feb 24, 2022
- 2 min
Why I don't talk to athletes about calories...
Much like a pound of feathers weighs the same as a pound of bricks... or walking a mile on a track is the same distance as walking a mile...
Stefanie Rock
- Jan 3, 2022
- 2 min
Is a plant-based diet better for athletes
With the popularity of documentaries like The Game Changer, I'm frequently asked about plant-based diets for athletes. While there are...
Stefanie Rock
- Dec 13, 2021
- 2 min
3 things you need to know about the teenage brain...
What was he thinking? I've told her a hundred times! I thought we already solved this problem? GO TO BED!! Odds are good that if you're...
Stefanie Rock
- Oct 19, 2021
- 2 min
Fueling for injuries
Of course no one ever wants to be sidelined with an injury. Though a solid nutrition foundation can minimize risks of injury:...
Stefanie Rock
- Jun 14, 2021
- 2 min
Fueling for Tryouts
Hockey tryouts start tomorrow... what should I feed my athlete so they're ready for the next two days? Substitute game or tournament for...
Stefanie Rock
- May 4, 2021
- 2 min
7 pantry staples for athletes...
Fueling athletes is challenging. Trying to fuel them last minute is downright stressful. Even during our most hectic days, a stocked...
Stefanie Rock
- Feb 15, 2021
- 1 min
12 reasons why your athlete needs micronutrients...
I often equate the macronutrients (carbohydrates, protein, and fat) to a sports essential gear: skates, stick, helmet. No ref would let...
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