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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 12, 20212 min read


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
May 4, 20212 min read


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
Apr 26, 20212 min read


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
Feb 15, 20211 min read


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 29, 20213 min read


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 21, 20213 min read


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...

Stefanie Rock
Jan 7, 20212 min read


Mental 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...

Stefanie Rock
Dec 18, 20202 min read


Late Night Fueling: Part 3 of fueling athletes on the road
No doubt, sleep is essential for recovery, especially during multiple games in a weekend. But food is equally necessary. Granted this...

Stefanie Rock
Nov 22, 20202 min read


On the road Part 1: fueling athletes between games
Thanks to Covid restrictions, currently ALL of our games are out of town. While it's fantastic that they're even playing, fueling on the...

Stefanie Rock
Oct 22, 20201 min read


5 ways to tell if your athlete is missing key nutrients...
It's not easy to convince kids to eat fruits and vegetables just because they're healthier than chips and fries. Although we, as parents,...

Stefanie Rock
Oct 14, 20202 min read
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