Raynor Strength and Nutrition

Website Contact the business

Raynor Strength and Nutrition We provide individualized nutrition and training support so that you can get out there, enjoy the pr

10/20/2026

Pumpkin Spice Overnight Oat Recipe šŸŽƒ

Ingredients:
- 1/2Ā cupĀ traditional rolled oatsĀ gluten free, if needed
- 1Ā tbspĀ chia seeds
- 1/4Ā tspĀ pumpkin pie spice
- 1Ā tbspĀ maple syrup
- 1/4Ā cupĀ canned pumpkin
- 1/2Ā cupĀ milk of choiceĀ lactose free or soy, if needed
- 2Ā tbspĀ h**p hearts*
- optional toppings: fruit, nut butter, seeds, yogurt, granola

Directions:
1. Combine all ingredients, the oats, chia seeds, maple syrup, canned pumpkin, pumpkin pie spice, milk, and h**p hearts/seeds (or your protein of choice) in a container with an air tight lid.
2. Seal the lid and shake well to combine.
3. Place in the fridge and enjoy in the morning with your favorite toppings!
4. We recommend making 1-3 overnight oats at a time, they keep well in the fridge for 1-3 days

*h**p hearts have about 5g protein per tbsp, so they are a great addition for added protein. If youā€™d like a lower fat protein option, a half to full scoop of unflavored or vanilla protein powder can be great, just add about 1/4 cup more milk to mix!

Head to the link in our bio for the full recipe, nutrition facts, and other modifications. Happy Fall! šŸ‚

To celebrate 5 years of Raynor Strength and Nutrition we are doing a BIG GIANT GIVEAWAY! šŸŽ‰šŸ‘One lucky winner will get, fo...
05/05/2026

To celebrate 5 years of Raynor Strength and Nutrition we are doing a BIG GIANT GIVEAWAY! šŸŽ‰šŸ‘

One lucky winner will get, for FREE, our ā€œEndurance Athlete Starter Packā€ which includes:
- 90 minute Initial Nutrition Session
- 60 minute Sweat Test
- RSN Merch Bundle (including a coffee mug, hat, stickers, and a hoodie)
- A copy of our new eBook, the Big Weekend Fueling Guide

Our way of saying thank you for supporting RSN the last 5 years. Ā šŸ˜Š Ready to enter?Ā Be sure you are following on Instagram or Facebook and tag a friend in the comments below! Must be following AND comment on this post to win. More comments with more tagged friends = more entries!

The fine print: must be following RSN on Instagram and/or Facebook to win. Ā Tagging friends in the comments = additional entries! Giveaway will open when we post on Tuesday, May 5th and close end of day Friday, May 8th. Ā Winner will be announced by Monday, May 11th!

**Winner MUST be willing to travel to Cary, NC office for the sweat test or it cannot be performed. Nutrition session only open to patients located in NC, SC, Alaska, Massachusetts, Virginia, California, Arizona, or Colorado. Giveaway prizes are not redeemable for cash or transferable. Must be redeemed by December 31 2026. Giveaway not affiliated with any other businesses or platforms besides RSN.

This week were celebrating FIVE years of Raynor Strength and Nutrition šŸŽ‰šŸš€šŸ‘May 6th 2021 is the day our business officiall...
05/04/2026

This week were celebrating FIVE years of Raynor Strength and Nutrition šŸŽ‰šŸš€šŸ‘

May 6th 2021 is the day our business officially came to be, so be on the lookout Wednesday for a big announcement to celebrate šŸ‘€

I feel like I say it somewhere every week but, thank you so much for trusting us to support you the last 5 years. This is what weā€™ve always wanted to doā€¦and we get to do it because of you!

Swipe to see RSN through the years and a few of our milestones šŸ„¹

Did you know that irregular or missing periods isnā€™t normal? Even for athletes! šŸ©ø A regular menstrual cycle can often be...
04/30/2026

Did you know that irregular or missing periods isnā€™t normal? Even for athletes! šŸ©ø A regular menstrual cycle can often be one of the first things to go when an athlete is struggling with Low Energy Availability and Relative Energy Deficiency in Sport. It can be hard work to restore your menstrual cycle and takes time (2-6+ months depending on the person) and we are so proud of all the athletes we work with to restore regular menstrual cycles. Thank you for trusting us šŸ«¶

If I could tell you all the life changing things this patient has accomplished in our YEARS working together šŸ„¹ Supportin...
04/20/2026

If I could tell you all the life changing things this patient has accomplished in our YEARS working together šŸ„¹ Supporting folks in changing their life through food and movement is such a privilege. šŸ«¶ Thank you for trusting us!

If a plan that is informed, PRACTICAL, non judgmental, achievable sounds like something youā€™d like to try - message us! Or head to raynorstrengthandnutrition.com to book a free call with one of our registered dietitian nutritionists to learn more about how we can work together.

03/11/2026

WEā€™RE BACK!!! šŸŽ™ļø Michael Raynor, MS, RD, LDN and Erika Rathke, our dietetic intern, sit down to discuss the large body of research on creatine, beta-alanine, beetroot juice, and sodium bicarb for sports performance. They break down what types of athletes could benefit from these supplements, their mechanism of action in the body, and the pros and cons of supplementing. Before you listen, remember, no supplement can make up for UNDERFUELING. Make sure you are eating a diet containing adequate calories and carbs for your activity level to gain maximal performance benefits from any supplements you want to add in to the mix.

Weā€™re Michael and Liz Raynor, the husband and wife team behindĀ .We are SO passionate about supporting you in fueling ā›½ļø ...
02/17/2026

Weā€™re Michael and Liz Raynor, the husband and wife team behindĀ .

We are SO passionate about supporting you in fueling ā›½ļø your performance, whether thatā€™s at the elite level in sport or if youā€™re getting started on your health journey.

Fun facts:
- We met while getting our Masterā€™s degrees in nutrition and bonded over our love of early mornings, garmin watches, and coffee ā˜•ļø

- Weā€™re both NC natives! Liz is from Durham and Michael is from Raleigh

- We collect coffee mugs from everywhere we go - from state parks to cool local coffee shops (peep our stories for a small peak at the collection)

Swipe for more info and to see our super cute business mascots: šŸ¾

Ā  Ā  Ā 

YAY! Weā€™re doing it! Weā€™re IN NETWORK with more insurance companies! We are thrilled to share we are now in network with...
02/17/2026

YAY! Weā€™re doing it! Weā€™re IN NETWORK with more insurance companies! We are thrilled to share we are now in network with most Cigna plans in addition to BCBS (and Anthem) and Aetna plans!

This is something that has taken a lot of sweat and tears (šŸ˜…) as a small practice and we couldnā€™t be more proud to be able to support our athletes with their health and performance at (a lot of times) ZERO out of pocket cost!!

Swipe thru the full post for all the details and FAQs and message us if you have more questions! Thank you for trusting us to be a part of your team šŸ˜Š

Address

404 E. Chatham Street Suite C
Cary, NC
27511

Website

Alerts

Be the first to know and let us send you an email when Raynor Strength and Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Raynor Strength and Nutrition:

Shortcuts

Share

Category