St. Louis Area Sports Nutritionist: A Non-Judgemental Guide to Fueling Athletic Performance

People generally connect sports nutrition with professional athletes, marathon runners, and bodybuilders who precisely measure their meals. Sports nutrition, though, is for anybody interested in improving their performance. Whether you’re training for your first 5K, playing high school or college sports, are part of a senior walking club, or are starting a new sport postpartum, sports nutrition benefits everyone regardless of their professional level or athletic abilities.

The sports nutrition services at Branz Nutrition Counseling implement Health at Every Size (HAES) principles together with non-diet practices. Our belief supports that every body needs proper nourishment and we help athletes achieve performance goals without making weight or size constraints.

Who Needs Sports Nutrition?

• The high school athlete who needs to exercise in the early morning hours
• A weekend hiker who desires more walking ability
• The busy parent who combines child care with grocery lifting duties
• The 60-year-old who walks three miles daily

Moving your body requires energy so you should provide it with proper nourishment. When you work with one of our dietitians, we can provide you with the guidance you need to fuel pre-workout, post-workout, as well as liquid needs and timing.

Pre-Workout Fuel: Why It Matters

Proper nutrition before exercise has several advantages for the body:

• Blood sugar levels become stable.
• Improvement in focus and coordination
• Enhanced stamina
• You will have fewer chances of getting dizzy or feeling fatigued or experiencing a “wall” effect.

What Foods are Optimal Pre-Workout?

• A banana with peanut butter
• A single piece of toasted bread combined with scrambled eggs
• Greek yogurt with fruit

Don’t overthink it. A few bites of familiar food before exercise will provide better results for someone who is not used to eating pre-workout.

Post-Workout Recovery: It’s Not Just for “Gym Bros”

The human body needs replenishment after movement as a matter of basic care rather than as a reward. A simple recovery meal or snack helps to:

• Heal muscles
• Restore energy stores (glycogen)
• Improve hydration
• Reduce soreness

Great Food Options After Working Out (or Post-Sport)

• Chocolate milk or a protein smoothie
• Chicken and rice bowl
• Hummus and pita with fruit

The timing of your meal after exercise does not matter because any amount of nourishment provides benefits. There exists no specific time window for recovery nutrition because consistent eating provides the best results.

Sports Nutrition For Eating Disorder or Disordered Eating Recovery:

What If I’m in Recovery or Struggle with Food Rules?

We hear you. Fitness culture pushes people to eat “clean” food while restricting their diet to improve their athletic performance. You can maintain strength without following restrictive eating plans or banning specific food categories.

The team at Branz helps people fuel their bodies through nourishment instead of strict dietary control. The use of food for energy support and wellness does not deserve any judgment.

You can consume food at any time for physical activity including short walks. You don’t need to “earn” it.

Why Sports Nutrition Matters for EveryBODY:

Your body deserves to feel excellent at every movement stage, including before exercise, after exercise, and during exercise.

Sports nutrition isn’t about discipline. It’s about support.

I am available to assist you in developing an energy-supportive routine for your strength and recovery needs, whether you are preparing for an event or need help getting through daily activities.

 Book a session with Andrew here