Author: Nicole Bianco Dietitian, LLC
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5 Snacks to Pack in your Car, Locker, or Gym Bag
The two biggest things to consider when packing snacks are calorie-density and food safety. Let me know if this scenario is familiar to you. Practice just lasted 6 hours….your practice went unexpectedly long…you practiced, you conditioned, you lifted, and all of the sudden it’s 5:00pm..you’re EXHAUSTED…and you just realized you haven’t eaten since breakfast today.…
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Eating Less to Look “Cut” and Have Abs: A Letter to Athletes
There is an epidemic among athletes that makes many of them want to be as lean as possible and look, in their words, “cut” and to “have abs.” A common question I ask my athletes when we first start working together is “How many calories do you think you’re supposed to eat in a day?”…
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Athletes who Under-eat: A Widespread Problem with a Simple Fix
Energy balance refers to the relationship between calorie intake and calorie expenditure. Remember that a calorie is a unit of energy found in food that gives the body energy to live and perform. When an athlete eats less calories than they expend (a deficit), they can expect to lose weight. On the contrary, when an…
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“I can’t get my athletes to eat more than just chicken tenders and fries”
I don’t have enough fingers and toes to count how many times I hear this complaint from parents, coaches, and trainers. Co-workers even ask me how to get their kids to eat beyond the foods of their childhood. Picky eating can be a very difficult obstacle to overcome. And while I don’t have experience raising…
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Effectively and Efficiently Navigating a Grocery
Let’s face it, student athletes are BUSY. And while grocery shopping can seem like a daunting task, it is foundational. Without food at home, there’s just no way student athletes can be successful in their nutrition. Thus, I’ve come up with this effective, efficient strategy for navigating a grocery store. By following these steps, student athletes…
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Meal Prepping for Performance
I’ve talked about how creating a fuel plan and going grocery shopping are foundational to a student athlete’s success in fueling their performance. Another foundational element to a student athlete’s nutrition is WHAT to eat. In Nicole Bianco Dietitian, LLC, we follow the performance plate formula: Carbs + Protein + Fruits/Veggies = Complete Meal (500-600…
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Meal Planning 101
So, SO many athletes, their parents, and coaches want a “meal plan” when they come to me for help. And while they think a meal plan is the answer to their prayers, in reality it simply handicaps the athlete. Because you pay $$$ for this “meal plan,” and you hand it to your teenage athlete,…
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Should I Be Taking Supplements?
“Hey Coach Nicole, should I be taking supplements?” My answer: “It depends.” I’ll tell you why. According to Oxford Dictionaries, the very definition of the word supplement is “something that completes or enhances something else when added to it.” Now look at the definition of the word replacement: “the action or process of removing one…
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The Best Approach to Making a Grocery Shopping List
There is something about having a pantry and a fridge stocked with nourishing foods I really love. There is also something about having a pantry and a fridge stocked with foods I really don’t love, and that have no purpose or plan associated with them. I’m a planner, but I also appreciate spontaneity. I love…