Stefanie Rock
Why athletes need to ignore the drink a gallon of water a day trend...
A couple weeks ago, I spoke with 300 athletes on the East Coast. I expected a few hands to raise when I asked the older teens if they'd...
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Stefanie Rock
- Jun 24
- 2 min
Sports nutrition for picky eaters
Fueling athletes with enough energy for their sports can feel challenging... fueling picky eaters can feel downright impossible. I know...
Stefanie Rock
- Jun 8
- 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
- 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
- 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
- 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
- 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
- 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
- Jul 28, 2021
- 2 min
The 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 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 20, 2021
- 2 min
5 freezer staples for athletes...
A well-stocked kitchen eliminates the frustration of fueling athletes, especially when time is limited. Certain pantry staples are...
Stefanie Rock
- May 12, 2021
- 2 min
How 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 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
- Apr 26, 2021
- 2 min
4 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 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...
Stefanie Rock
- Jan 29, 2021
- 3 min
Why athletes need carbs
Walk into any grocery or convenience store and it’s quickly obvious which products are front and center…Protein bars! Protein shakes!...
Stefanie Rock
- Jan 21, 2021
- 3 min
Which 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 Rock
- Jan 7, 2021
- 2 min
One Change to reach performance goals
The majority of athletes come to me with three things in common: they have specific performance goals, they're under hydrated, and...