Go for the Gold Nutrition

Go for the Gold Nutrition Ashley Harpst, Registered Dietitian. I provide sports nutrition counseling for busy endurance athlet

🔹Comment, “Energy,” and I will send a link to schedule a free Discovery call 📱 with me 🔹We will talk about your goals an...
01/03/2024

🔹Comment, “Energy,” and I will send a link to schedule a free Discovery call 📱 with me

🔹We will talk about your goals and how I can help you 😀

Happy New Year everyone from my mom and I! Are you training or resting today? I hope you are resting.
01/01/2024

Happy New Year everyone from my mom and I!
Are you training or resting today? I hope you are resting.

Happy Holidays 🎁
12/25/2023

Happy Holidays 🎁

🔷Comment, “Crush it!” to get a DM with the replay! The replay will be available until Monday at 5 PM PST.
12/15/2023

🔷Comment, “Crush it!” to get a DM with the replay! The replay will be available until Monday at 5 PM PST.

Hi, my is Ashley Harpst and I am a Sports Dietitian and I am also an athlete 🏄‍♀️⚽️🏃‍♀️1.) Drink a smoothie Try this rec...
12/03/2023

Hi, my is Ashley Harpst and I am a Sports Dietitian and I am also an athlete 🏄‍♀️⚽️🏃‍♀️

1.) Drink a smoothie
Try this recipe:
•1/2 cup of dark cherries 🍒
•1/2 cup of cherry 🍒 juice
•One cup of Greek yogurt 🍦
•One frozen banana 🍌

2.) Drink a ready to drink smoothie i.e.,
Orgain Organic Strawberries 🍓
& Cream smoothie

11/24/2023

1.) Carbohydrate rich foods that are low in fiber i.e.,
Sourdough bread 🍞

2.) skinless potatoes 🥔

3.) Lean protein i.e., Turkey 🦃 breast

4.) Low fiber fruit: bananas, juice, & cantaloupe 🍈

11/23/2023
1.) A frozen waffle 🧇 peanut butter & bananas 🍌 2.) A Turkey sandwich on white bread with apple juice 🧃 3.) A hard boile...
11/21/2023

1.) A frozen waffle 🧇 peanut butter & bananas 🍌

2.) A Turkey sandwich on white bread with apple juice 🧃

3.) A hard boiled egg 🥚 with white toast & jelly and sliced cantaloupe 🍈

Do you get dizzy during your 2 pm training session? Check out this hydration timeline! Would you like more information a...
06/28/2023

Do you get dizzy during your 2 pm training session? Check out this hydration timeline!
Would you like more information about hydration 💦?

Comment 🙌 if you need help eating during training
04/13/2023

Comment 🙌 if you need help eating during training

Hi everyone,🔹Are you hitting the wall in the middle of your training session during a 2 a day training? 🔹If you can’t ea...
03/14/2023

Hi everyone,

🔹Are you hitting the wall in the middle of your training session during a 2 a day training?

🔹If you can’t eat a meal 3-4 hours before your training session. Eat 2 hours before

🔹Eat easily digestible carbs that are low in fiber and eat protein.

🔹A sandwich 🥪 on white bread 🍞 with chicken 🍗 has carbs, protein, and it’s low in fiber.

🔹A medium-sized banana 🍌 is also high in carbohydrates and low in fiber

🔹A smoothie is a great option to boost muscle recovery if your next training session is in 30 minutes

🔹Smoothies are easily digestible and smoothies are loaded with carbs & protein.

🔹Tag or share this with someone who might find this helpful 😃

🔹Comment 👍 if this was helpful

🔹What can you eat to boost muscle 💪 recovery? 🔹Combine easily digestible carbs with easily digestible protein 🔹Horizon O...
02/21/2023

🔹What can you eat to boost muscle 💪 recovery?

🔹Combine easily digestible carbs with easily digestible protein

🔹Horizon Organic low-fat chocolate milk 🥛 & Rold gold pretzels 🥨 have carbs and protein to repair and refuel your muscles 💪

🔹String cheese 🧀 & Stacy’s Pita Thins also have carbs & protein to repair and refuel your muscles 💪

🔹Try to eat an actual meal with carbs and protein within 2 hours to boost muscle 💪 recovery.

🔹Comment 💪 if this was helpful

Happy Valentine’s Day Did you know? Research has shown that cherry juice may help reduce muscle soreness and inflammatio...
02/14/2023

Happy Valentine’s Day
Did you know? Research has shown that cherry juice may help reduce muscle soreness and inflammation. Drop a ❤️if this was helpful

Hi everyone, 🔹Eat easily digestible carbs like a smoothie and graham crackers if you only have 30-60 minutes before an e...
02/01/2023

Hi everyone,

🔹Eat easily digestible carbs like a smoothie and graham crackers if you only have 30-60 minutes before an early morning training session

🔹Refuel your muscles with a high carbohydrate-protein meal low in fiber i.e., a chicken sandwich 🥪 on white bread 🍞, pretzels, fruit 🍈, fruit juice,and yogurt 🍦 3-4 hours before your next training session

🔹Are you struggling with recovery after a long run, a soccer ⚽️ practice, and an intense surf 🏄‍♀️?

🔹Comment “Yes!”

🔹Are you struggling with recovery after a hard training day? 🔹Comment “Yes!”
01/27/2023

🔹Are you struggling with recovery after a hard training day?
🔹Comment “Yes!”

01/20/2023

Ashley Harpst Soccer, Runner & Surfer Athlete Dietitian shared a post on Instagram: "Hi everyone, 🔹What can you eat for a meal 4 hours before a hard training day to avoid mid workout fatigue? 🔹A chicken 🍗 sandwich on white bread with a banana 🍌, pretzels 🥨, juice, and Greek yogurt ...

Hi everyone, 🔹Are you going for a run 🏃‍♀️ in the morning and you have a soccer practice at 2 pm? 🔹What should you eat a...
01/14/2023

Hi everyone,
🔹Are you going for a run 🏃‍♀️ in the morning and you have a soccer practice at 2 pm?
🔹What should you eat and how do you time your meals to avoid mid workout fatigue?
🔹This an example
🔹Comment 👏if this was helpful 😊

01/03/2023

Hi everyone,

Homemade Sports Drink Recipe:
🔹3/4 cup of Coconut 🥥 Water
🔹3/4 cup of Pineapple 🍍 Juice
🔹Juice from 1/2 of a lime
🔹1/4 of tsp of salt 🧂

🔹Comment 👍if this was helpful and if you need avoiding hitting the wall

Happy New Year! What are your goals for 2023?
01/01/2023

Happy New Year! What are your goals for 2023?

Happy Holidays! What should you eat for breakfast on a hard training day?
12/25/2022

Happy Holidays! What should you eat for breakfast on a hard training day?

Ashley Harpst Soccer, Runner & Surfer Athlete Dietitian shared a post on Instagram: "Hi everyone, 🔹Comment 💪 if this was helpful 🔹Would you like a customized plan to help you avoid fatigue and recover faster? 🔹Click on the link in my Bio to schedule a free Discovery call 📱". Follow th...

Hi everyone, 🔹Do you have a hard time fueling your muscles 💪 and staying hydrated when you are traveling to be in a race...
12/20/2022

Hi everyone,

🔹Do you have a hard time fueling your muscles 💪 and staying hydrated when you are traveling to be in a race 🏃‍♀️, a surfing 🏄‍♀️ competition, and a soccer tournament ⚽️?

🔹I can help you 😀

🔹Comment 💪 if you need help

Hi everyone, 🔹Eat low fiber high carbohydrate foods with protein 2 hrs. before a moderate workout. 🔹Plain bagels 🥯 with ...
12/13/2022

Hi everyone,

🔹Eat low fiber high carbohydrate foods with protein 2 hrs. before a moderate workout.

🔹Plain bagels 🥯 with peanut butter, pretzels 🥨, apple juice, and a medium sized banana 🍌
are low in fiber and high in carbs

🔹Comment 💪 if this was helpful

Hi everyone, 🔹If you can’t tolerate solid food after a run 🏃‍♀️, a soccer ⚽️ practice, or a surf 🏄‍♀️ drink a smoothie w...
12/06/2022

Hi everyone,

🔹If you can’t tolerate solid food after a run 🏃‍♀️, a soccer ⚽️ practice, or a surf 🏄‍♀️ drink a smoothie within the first 2 hours after your workout to boost muscle 💪 recovery.

🔹Comment 😃if this was helpful

Hi everyone, 🔹Please note that these are general recommendations. Individual requirements vary depending on your trainin...
11/29/2022

Hi everyone,

🔹Please note that these are general recommendations. Individual requirements vary depending on your training schedule and sport ⚽️🏄‍♀️🏃‍♀️

🔹Are you having a hard time timing your meals and knowing what to eat before a soccer practice ⚽️, a run 🏃‍♀️, and a surf 🏄‍♀️?

🔹I can help you 😀

🔹Comment 🍽️

🔹Click on this link www.goforthegoldnutrition.com to schedule a free Discovery call 📱

🔹We will talk about how I can help you achieve your goals

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