Stefanie Rock
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...
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Stefanie Rock
- Aug 8
- 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
- Aug 23, 2022
- 1 min
8 School Snack ideas for Athletes...
Let’s face it, school hours aren’t always accommodating for fueling consistency. And since athletes need to refuel every 2-3 hours…...
Stefanie Rock
- Jul 8, 2022
- 2 min
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...
Stefanie Rock
- Jun 24, 2022
- 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
- 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
- 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
- Feb 11, 2022
- 3 min
4 "emergency" fueling staples to keep on hand
After a short, but intense, bout of food poisoning, I’ll fully admit I did a horrible job of re-nourishing myself. The main reason? Even...
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
- Dec 6, 2021
- 2 min
Why 'athletes can eat whatever they want' is a myth
Here’s a staggering fact. Worldwide, the United States ranks in the top nations for obesity AND malnutrition. Essentially, we are a...
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
- 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 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...
Stefanie Rock
- Dec 18, 2020
- 2 min
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...
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