Stefanie RockJun 242 minSports nutrition for picky eatersFueling athletes with enough energy for their sports can feel challenging... fueling picky eaters can feel downright impossible. I know...
Stefanie RockJun 81 minHow 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 RockApr 132 minWhat 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 RockMar 222 minWhat to eat for after school practiceWe 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 RockMar 101 minWhat to eat between gamesThe energy and recovery necessary for multiple game/practice weekends is challenging enough without the added frustration of what to eat...
Stefanie RockFeb 242 minWhy 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 RockJan 42 minIs a plant-based diet better for athletesWith the popularity of documentaries like The Game Changer, I'm frequently asked about plant-based diets for athletes. While there are...
Stefanie RockDec 13, 20212 min3 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 RockOct 20, 20212 minFueling for injuriesOf course no one ever wants to be sidelined with an injury. Though a solid nutrition foundation can minimize risks of injury:...
Stefanie RockJul 28, 20212 minThe downside of "do whatever it takes..."The concept isn't new. Even when I was a 12 year old gymnast I knew the expectation- do whatever it takes... at any cost." Which is why I...
Stefanie RockJun 14, 20212 minFueling for TryoutsHockey tryouts start tomorrow... what should I feed my athlete so they're ready for the next two days? Substitute game or tournament for...
Stefanie RockMay 20, 20212 min5 freezer staples for athletes...A well-stocked kitchen eliminates the frustration of fueling athletes, especially when time is limited. Certain pantry staples are...
Stefanie RockMay 12, 20212 minHow much protein do you really need?It's undeniable that protein is essential for athletes. But how important is it? If we believe the marketing hype, protein should...
Stefanie RockMay 4, 20212 min7 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 RockApr 27, 20212 min4 myths about off-season training...Most athletes use off-season training as the time for building skills and increasing strength. While this is a great time for athletes to...
Stefanie RockFeb 15, 20211 min12 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...
Stefanie RockJan 30, 20213 minWhy athletes need carbsWalk into any grocery or convenience store and it’s quickly obvious which products are front and center…Protein bars! Protein shakes!...
Stefanie RockJan 21, 20213 minWhich sports drink is best?I have to admit, sports drinks are one area I totally messed up when travel sports entered our world a decade ago- I was fully riding the...
Stefanie RockJan 8, 20212 minOne Change to reach performance goalsThe majority of athletes come to me with three things in common: they have specific performance goals, they're under hydrated, and...
Stefanie RockDec 18, 20202 minMental training for performance: 3 techniques to start now...Before you lace up your skates. Before you hit the gym. Before your take your game to the next level... two things have to happen to...