Sport RD Rachel

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Scottsdale, AZ
Sport RD Rachel

Director of Sport Nutrition for Football @ Iowa State
BS, MS Dietetics & Kinesiology
Inspiration, g

10/28/2026

🎃Halloween, like any other holiday, can bring up stress or anxiety around candy, sweets, treats and goodies. We constantly hear how “bad” sugar is for ourselves and our kids, so it’s understandable Halloween candy could raise concerns.

Stressing over sweets isn’t helpful. If you or your athlete have struggled with Halloween in the past, I challenge you to reframe your mindset around candy. When foods are labeled as “off-limits” or forbidden, they can become more desirable.

And from a sport nutrition perspective? These sweet treats provide carbohydrates that fuel sports! This is especially relevant for all my runners and team sport athletes who are in the thick of their seasons and need lots of carbs to support training, recovery, and performance. 🍬🏃‍♀️🏈

We can all learn a lesson from my 5-year-old: We had a birthday party for our oldest son this past weekend, and he decided he wanted to bring the Halloween candy he had collected at our daycare’s Trunk or Treat the night before to share with his friends.

He was SO adamant about sharing it with everyone before lunch and cupcakes! We had to get the bucket from the car, and he let every friend pick their favorite from his stash.

What kid is that excited to share his OWN candy with all his friends?!

This was a reminder of something we’ve tried to instill in our boys and something I’ve seen with clients, too: Food can be about joy, connection, and sharing — more than just nutrition.

We enjoy sweet treats regularly, and the boys have opportunities to enjoy candy, too. We offer a variety of foods, including nutrient-dense options, while allowing them age-appropriate autonomy in what and how much they eat.

When sweets are available in a neutral, non-restrictive environment, they don’t have to carry the allure that comes with being forbidden. And sometimes, candy is simply something fun to share with friends.

Sure, there are plenty of nutrient-dense options we can offer our trick-or-treaters. But candy isn’t going anywhere, so why not use Halloween as an opportunity to help foster a positive relationship with food from an early age?

Happy Halloween & happy fueling! 👻🍫

10/22/2026

Archer Robb Voet made his entrance into our world on October 13, 2026🤍

I couldn’t have asked for a smoother labor and delivery (despite going 3/3 on having to have our induction put on hold the day we were supposed to go in👎🏾)! I had just picked up the older boys from school when I got the call I could come in for a “birthday party.” We made it to the hospital a little before 5pm, my OB swung by to check in and break my water before going to another hospital in town to deliver twins, we placed some bets on what time he would come, realized I was progressing and he was coming quickly, found out my OB was still delivering the twins and the OB on the floor was mid-C-section so I had to try to wait to push until another OB could come in or the floor OB was done…BUT we had the best L&D nurse (shoutout Molly!!!) by our side through it all and the OB ran over from the C-section just in time for me to push 3x through one contraction. Little bit of a whirlwind at the end, but I wouldn’t have had it any other way. It has been a delight to get to know the little guy I have been providing a home for the last 10 months.

We have been enjoying this week in newborn bliss. Archie is such a chill, sweet little baby. The calm to our chaos with his older brothers. We all love him so much and cannot wait to see all the big things this little guy will do!

09/30/2026

🩸The American Society of Hematology (ASH) recently released updated clinical diagnostic guidelines for iron deficiency. Additional guidance on treatment is expected to be released in 2027🩸

While this is a step in the right direction, these guidelines are just that - guidelines meant for a wide population, not necessarily specific to athletes who likely have higher thresholds due to a given number of risk factors considered in this post.

These new guidelines give clinicians a strong framework to detect iron deficiency earlier. This update gives us better guidance for recognizing when iron stores are too low in populations that are at greater risk: menstruating individuals (especially women with heavy menstrual bleeding, pregnancy planning, additional risk factors), pregnant individuals and adults with inflammation (which covers a broad spectrum).

Iron is a key micronutrient with roles in red blood cell production, DNA replication, energy production in the mitochondria and neurotransmitter synthesis. Iron deficiency is common and affects individuals across the lifespan.

Iron status is important for athletes due to its roles in transporting oxygen specifically to working/recovering muscles and supports energy metabolism by helping mitochondria produce energy (ATP) needed during exercise.

Proper screening, interpretation, treatment, supplementation and individualized performance implications remain relevant specifically for young athletes, menstruating female athletes, endurance athletes, athletes with low energy availability, athletes who follow restrictive or selective diets and pregnant athletes.

Why does this matter?
Iron is necessary for transporting oxygen throughout the body. Iron deficiency is important to detect before an athlete develops iron-deficiency anemia.

Young, female, endurance athletes tend to have more risk factors of iron deficiency due to increased energy requirements, potential inadequate intake and training-related impact on iron metabolism. Notable risk factors commonly seen are low energy availability, high training loads, loss or or irregular menstrual cycles, GI issues, elevated inflammation, etc.

Identifying iron deficiency c

09/25/2026

38 weeks and getting more and more ready every day to meet sweet baby boy #3!

I have been fortunate to have another smooth pregnancy, and as much as I enjoy being pregnant l, I’m to the point where I am pretty much over it and ready to meet this little guy I’ve been fortunate to provide a short-term home for😅

As with my first two, I have been able to stay active throughout pregnancy (which is a non-negotiable when keeping up with my other two young boys), running (slowly) through 36ish weeks, cycling, elliptical, walking and doing a little lifting. Getting activity helps me mentally and physically, and I can attest it helps with labor and overall energy and return to activity when the time comes post baby’s arrival.

Once again, I had raging reflux this pregnancy, which shout out to modern medicine, I found resolve a little over a month ago. This boy better have my thick, dark hair!!!

I did not really have any major food aversions, and no major cravings. I had loootttts of smoothies, and I loved a good cheesy, egg sandwich/quesadilla situation. I have had a little more of a sweet tooth this last trimester!

We can’t wait to meet you little one!!!

09/18/2026

🏃‍♀️🏃‍♂️ Want to keep IMPROVING your race times this season? Let’s talk about FUEL.

More mileage + more intensity does not automatically mean better performance. If your training load goes up but your energy intake does not, your body may not have enough energy to support training, recovery, adaptation, growth and development and everything else it needs to do to continue to perform optimally.

Sometimes the plateau isn’t because you need to train harder… you need to fuel better. 👏🏼

Here are some simple ways to support energy availability throughout your season:

🍳 Instead of skipping breakfast → MAXIMIZE breakfast.
Wake up a little earlier and give your body a real meal. Your morning training and your entire day will benefit from starting with fuel.

🥪 Instead of eating “light” at lunch → Build a performance plate.
This is the biggest mistake I made as a high school varsity runner. I would take small wraps loaded with lettuce and a small amount of turkey or chicken. Fruits/veggies on the side. No spreads/fats/not enough carbohydrates or protein to meet demands I was putting on my body. Lunch is an opportunity to replenish energy and prepare your body for the rest of the day—not a meal to minimize.

⚡️ Instead of relying on an energy drink before practice → Fuel with carbohydrates.
Carbs are your body’s preferred fuel source for higher-intensity exercise. A pre-practice carb source can do a LOT more for your workout than simply adding caffeine, aka putting a small bandaid on a gaping wound.

🥛 Instead of waiting hours after practice to eat → Prioritize recovery.
Aim for carbohydrates + protein within ~30–60 minutes after training when possible to start replenishing energy stores and supporting muscle recovery.

🥑 Instead of avoiding fats → INCLUDE them.
Healthy fats are an important part of an athlete’s diet and overall health. If you’re missing menstrual cycles, that’s an especially important reason to take a closer look at whether you’re getting enough total energy and dietary fat.

And remember: more training requires more fuel. 🔑

SWIPE → for some simple fueling swaps to support energy availability throughout your training block.

🥯 Rice cakes →

09/15/2026

Happy Chef Appreciation week🍽️🔪💪🏽🥩🥒🌽🥔🥘

Chefs do so much more than cook our meals. They write menus, strategize action stations, order food, create relationships with local farmers/ranchers/vendors, plan and prepare just to have to pivot last minute, lead teams, manage call outs, keep the workplace safe, coach and solve countless problems to make said meal possible. The work may happen mostly behind the scenes, but the impact is felt by every student-athlete and guest that walks through their doors.

Honored to have worked with some of the best! Keep on creating, leading and making culinary magic!!!😋

Make sure you let your chef(s) know how much you appreciate the work they put in the kitchen day in and out to help you perform your best!

09/13/2026

Calcium is an essential mineral. It enables muscles to contract, blood to clot and heart to beat. ~ 99% plays a structural role in bones, joints & teeth🦴🦷🩸

Children and most adults need 1,000mg calcium/day to support growth and development. Children age 9-18 should aim for 1,300mg/day.

It is important high school athletes meet calcium requirements to decrease risk of bone-related injuries. Youth is the best time to “invest” in bone health. Up to 90% of peak bone mass is acquired by age 20 in girls and 20-25 for boys.

Women 50+ and men 71+ should try to get 1,200mg/d to lessen risk of osteoporosis, osteopenia or bone resorption. During menopause, women are at risk for decreased bone density due to loss of estrogen & increased bone turnover.

Calcium is important for maternal health. Supplemental calcium during pregnancy may have a beneficial effect on reducing blood pressure of mom, leading to greater outcomes for baby. Increasing calcium intake from foods is effective, but if dietary calcium is low, supplementation may be needed.

Calcium can be absorbed at any point in intestines. Consuming sources of calcium with fermentable fiber (vegetables, beans, legumes, etc.) can aid absorption. These foods slow rate food passes through intestines, increasing calcium absorption.

Calcium supplementation on top of a low fiber diet will not be as effective as consuming calcium through dairy or other sources. You can’t out-supplement a poor diet! Individuals with milk allergies/intolerances can especially benefit from non-dairy calcium sources.

Calcium is found in sources above. Bioavailability varies. If adequate calcium sources are consumed in the diet, supplementation is unnecessary. Excessive intakes of calcium do not promote added health benefits and may lead to constipation.

Vitamin D is needed to absorb calcium. Calcium and vitamin D intake PLUS joint-strengthening physical activity is important throughout the lifespan to preserve bone strength.

Calcium inhibits iron absorption, so if you are taking iron and/or calcium supplements, it is best to take these at least 2-4 hours apart (and avoiding calcium food sources in meals you take your iron su

08/27/2026

What’s the most important meal of the day? While all are important, I would argue breakfast should be a priority for all athletes.

Now that it’s back to school season, athletes and parents alike are trying to navigate new routines and getting into a consistent schedule. It’s hard work to do it all AND make time to fuel adequately!

Sharing some of my favorite quick and easy breakfast for options for the busy athlete.

There are lots of reasons to skip breakfast (time, no food available, no appetite, etc.), but with proper preparation and a few minutes to have “present you” take care of “future you,” there are no excuses to miss a fueling opportunity.

Training without fuel does not provide benefits in the long run. It leads to lower energy intake and availability, reduced performance and increased risk of overeating afterward. A balanced meal or snack before activity supports better output and recovery, regardless of workout length or intensity.

Skimping on carbs day after day can lead to fatigue, poor concentration, delayed reaction time//endurance/strength/power, increase injury risk and slower recovery.

Skipping breakfast consistently creates a calorie deficit that your body yearns to fix as the day goes on (cue the late night “binges”). Don’t let yourself fall into a habit of starting your day without any fuel. On the flip side, avoid backloading calories, as it could lead to the decreased appetite many athletes may experience in the morning on top of impacting sleep quality.

I have been having lots of conversations with high school athletes and parents to strategize how morning fueling opportunities best fit into their busy schedules. From early morning football practices to the 3:30-6pm volleyball practice, every individual is different, but principles of fueling apply. Build performance meals and snacks throughout the day, starting with breakfast.

Any active individual (high level athlete or weekend warrior) who trains regularly, places extra demand on the body that requires fuel. Especially active humans training for half marathons, marathons, ironman events, etc. who train AND go about their day making important decisions, managing people and

08/18/2026

Kind of chic to work around delicious food, talented chefs and some of the best athletes out there!

Happy fall camp to all those who are working with fall sports! May your athletes be fueled, hydrated and adequately recovered this season💪🏽🍽️ Our chefs and staff have been working hard behind the scenes to keep our food fresh, safe and tasting great while providing a wide variety of fruits and vegetables, carbohydrates and protein to meet all student-athletes needs while trying to minimize food fatigue.

Cheers to the upcoming fall semester!

08/11/2026

It’s back to school season for many of our youth, high school and college athletes! Don’t let a lack of preparation get in the way of all the progress made this summer.

Parents and athletes: use the next couple of weeks to settle into a routine that supports the start of a new season and school year, while focusing on areas of training you can control to sustain overall performance - nutrition, strength, conditioning, pre-hab and re-hab, mental health, academics, etc.

Whether athlete or an active regular human, these swaps apply. Some may seem counterintitive at first, but we know long-term sustainable lifestyle habits will produce better results than “quick fixes.”

First and foremost, in order to make gains, you need to eat. Skipping meals isn’t going to get you anywhere. Putting food on your plate doesn’t do anything if you don’t eat it.

I love the performance plate for athletes looking to increase lean mass and decrease body fat, because it is a framework where all foods fit. Your relationship to food and HOW your fuel affects overall well-being, and therefore, performance. Yes color is important, but our emphasis here is quality protein and carbohydrates.

Fueling and strength training is important to gain lean mass. Athletes who are not able to gain likely are not eating ENOUGH. Look for some easy additions to add calories to meals/snacks that don’t make you uncomfortably full.

I have said it before, and will say it again - you cannot out-supplement a poor diet. Creatine has been shown to be effective in increasing lean body mass when supplementing a 5g+ dose for extended training periods and in times when training is inaccessible (ie: following injury when an athlete is immobilized).

Consistency is everything when it comes to working on body composition. Food choices matter. Eating with intention throughout the day matters. Movement and strength programming developed with intention matters. Sleep matters. Stress levels matter. Habits on the weekends matter. All of the little details matter.

Talk with your sport RD about an individualized plan to help meet your goals this school year!

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Scottsdale, AZ
85250–85271

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https://www.sportrdrachel.com/

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