Performance Nutrition Presentations & Webinars
Did you know that nutrition is typically the missing link to reaching an athlete’s full athletic potential?
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Optimally and mindfully fueling & refueling the body is essential to maximizing sports performance.
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Don't wait. Get an edge on the competition & schedule a performance nutrition presentation or webinar today.
Hi, I’m Katie
I am passionate about mindful and intuitive eating, fueling and living. I have been a Licensed and Registered Dietitian Nutritionist (RDN) since 2007 and a Board Certified Specialist in Sports Dietetics (CSSD) since 2010. I am also a licensed Be Body Positive facilitator. I hold a M.S. in Nutritional Sciences from the University of Connecticut.
I provide nutrition and sports nutrition counseling, coaching and consulting as well as hands-on, scientifically-based presentations and webinars. I am honored to have been the sports dietitian for Providence College for ten years and the sports dietitian for Brown University for four years. I am excited to be collaborating with Tom Allen, a Licensed Psychologist and founder of the Center for Sport and Performance Psychology, LLC. We are working together to provide performance nutrition and psychology workshops for athletes and performers.
I empower athletes who are feeling confused and unsure how to fuel and hydrate their bodies due to the mixed messages they receive from the media and others to listen to their own internal wisdom and observe their body’s internal cues and responses so that they can decide how best to apply sports nutrition guidelines to their sport, training schedule, food preferences and lifestyle to achieve peak athletic performance and reach optimal health and well-being.
After becoming a Board Certified Specialist in Sports Dietetics, I realized that athletes can fuel their bodies for peak athletic performance AND nourish their bodies for optimal health and well-being. Who knew? Finding this balance can be confusing and overwhelming since we are constantly inundated with advice (which may or may not be accurate) about when and what to eat and drink to achieve greater endurance and speed, build stronger muscles, and recover faster. Read about my fueling story as an athlete.
I provide athletes with the knowledge and skills required to bring greater awareness, curiosity and compassion to their food choices, amounts, thoughts and feelings so that they can thrive at sports and life.
The Impact of Nutrition on Performance Potential
Knowing how to optimally (and intuitively and mindfully) fuel and refuel one’s body is essential to reaching an individual’s full athletic potential. Many athletes do not understand the impact that nutrition, food selection and quantity as well as meal timing have on athletic training, competition and recovery.
Intuitive and mindful fueling are key ingredients to optimizing athletic performance, energy, focus, stamina, skills, strength, power and recovery as well as reducing inflammation and boosting immunity. Yet, athletes tend to have limited knowledge of nutrition and how intuitive and mindful fueling can help them achieve their athletic goals. Additionally, athletes often struggle with how to balance sports nutrition guidelines with eating for nourishment, fuel and enjoyment.
This is why Mindful and Intuitive Fueling are key.
I sift fact from fiction in order to provide athletes with the tools to optimally fuel AND nourish their bodies.
Photo by Tima Miroshnichenko from Pexels
The Benefits of Mindful & Intuitive Fueling
Mindful and Intuitive Fueling help athletes by empowering them to listen to their own internal wisdom and observe their body’s internal cues and responses so that they can decide how best to apply sports nutrition guidelines to their sport, training schedule, food preferences and lifestyle to achieve peak athletic performance and reach optimal health and well-being.
Optimally & mindfully fueling, refueling and hydrating the body will lead to:
Peak performance. Your speed, strength, power and stamina will be at its best.
Improved academic performance, mood, and decision-making
Postponed fatigue and enhanced energy levels during exercise and all day long.
Better and faster recovery.
Minimized soreness and inflammation
Reduced injury risk and improved return-to-play time after injury or surgery.
Enhanced immunity.
Ability to excel at as an athlete for many years.
Photo by Jim De Ramos from Pexels
Call Objectives
During our conversation, I will gather information regarding the team’s performance nutrition goals, fueling and hydrating challenges and barriers as well as current
performance nutrition knowledge.
We will discuss how I can best work with and support your team so that athletes can achieve peak athletic performance and recover optimally.
Think. Fuel. Perform.™
By applying the message of Think. Fuel. Perform.™ to how you fuel and hydrate your body you will be able to maximize your energy, make peace with food, treat your body with respect AND reach your full athletic potential.
By developing a mindful and intuitive fueling practice you will be able to bring greater awareness, curiosity, and compassion to your sport and life. This will allow you to cultivate your inner wisdom and learn how to gently use accurate sports nutrition knowledge so that you can feel your best both physically and emotionally. This will lead to peak energy, strength, speed, stamina, fluid balance and decrease recovery time. Get the free Think. Fuel. Perform.™ Playbook
Intuitive and mindful fueling is a journey not a destination. Each fueling experience is an opportunity to learn something about yourself.
Photo by RUN 4 FFWPU from Pexels
Performance Nutrition Topics
Presentations and webinars are between 45- & 60-minutes in length.
All presentations and webinars include a hands-on portion, informational hand-outs and a Q & A period.
1. Mindful Fueling for Sports and Life: Learn what mindfulness is, the myriad evidence-based benefits of mindfulness for health, performance, work/school, and overall well-being as well as the benefits of applying mindfulness to how athletes fuel and hydrate. Examples of how mindfulness can be used to help athletes fine-tune their fueling and hydration will be discussed. Athletes will participate in a mindfulness exercise.
2. How to Optimally (and Mindfully & Intuitively) Fuel Your Body for Peak Sports Performance: Learn how nutrition impacts athletic potential and the foods and beverages that will optimize sports performance. This presentation provides detailed information on how carbohydrates, protein, dietary fats, fruits, vegetables and calcium-rich sources support athletic performance. Athletes will learn how to build peak performance meals using a Peak Performance plate model.
3. How to Build Peak Performance Meals for Optimal Athletic Performance: Athletes will learn how to build peak performance meals using the Peak Performance plate diagram. Then athletes will go to the dining hall to build their own nutrient-rich balanced meal. The benefits of breakfast will also be discussed. The hands-on portion of this workshop will be followed by a discussion and question and answer segment.
4. Pre, During and Post Mindful Performance Fueling to Optimize Performance: A general overview of why, when, what and how much to eat and drink before, during and after training and competition to maximize athletic potential. Meal and snack suggestions will be covered. Athletes will learn how to begin to determine what works best for them by combining sports nutrition guidelines with their own inner wisdom.
5. Pre-Exercise Fueling for Peak Performance & Energy: A more detailed look at how to optimally (and mindfully and intuitively) fuel and hydrate prior to workouts/competition with a discussion of why breakfast is vital for peak athletic performance. Athletes will develop meal and snack plans for pre-exercise fueling based on their particular schedules and learn how to decide what works best for their unique body, training and sport.
6. Pre- and During Fueling for Peak Performance & Energy: A detailed discussion of how to optimally (and mindfully and intuitively) fuel and hydrate before and during workouts/competition. Athletes will develop meal and snack plans for pre- and during exercise fueling. Hydration needs will briefly be covered. Athletes will learn how to begin to determine what works best for them by combining sports nutrition guidelines with their own inner wisdom.
7. During-Exercise Fueling for Peak Performance & Recovery: An in-depth look of how to optimally (and mindfully and intuitively) fuel and hydrate the body during workouts/competition. Athletes will learn their specific carbohydrate and hydration needs. Snack and beverage suggestions will be provided. Solutions to possible challenges for adequately fueling and hydrating during training and competition will also be covered. Solutions to potential barriers for adequately fueling and hydrating during physical activity will be discussed.
8. During and Post-Exercise Fueling for Optimum Performance & Recovery: A thorough review of how to optimally and mindfully fuel and hydrate during and after workouts/competition. Athletes will create individualized post-exercise meal and snack suggestions. Hydration needs will also be covered. Solutions to possible barriers for adequately fueling and hydrating during and after physical activity will be covered.
9. Post-Exercise Fueling for a Speedy Recovery: A more in-depth explanation of how to optimally and mindfully fuel and hydrate after workouts/competition. Solutions to potential barriers for adequately refueling and fully replenishing fluids will be discussed. Athletes will develop meal and snack plans for post-exercise fueling.
10. Stay Hydrated to Train and Compete Your Best: Learn how hydration status affects sports performance. Athletes will learn how to determine if they are drinking enough during the day as well as during workouts/competition for peak training and competing. Strategies to help ensure athletes are adequately drinking will also be discussed.
11. Drain vs. Boost?: Athletes will learn what foods/beverages and eating patterns reduce and enhance energy and overall performance. Suggestions for more nutrient-rich options will be provided.
12. Super Foods for Super Athletes: Learn what foods have been scientifically proven to be “super” foods for athletes based on how they affect performance from reducing inflammation to increasing stamina and energy to optimizing muscle growth and repair. Suggestions for how to incorporate them into a daily eating plan will be discussed.
13. Fueling for Optimal Performance when Traveling: Eating on the road can be a challenge. Learn how to adequately and mindfully fuel and hydrate when traveling. Solutions to potential barriers will be discussed.
14. Fueling to Get Your ZZZs: The importance of sleep for athletes, strategies to help get adequate sleep and how nutrition impacts sleep quality will be discussed.
15. Fueling to Boost Immunity: Evidence-based information on the foods that help athletes boost immunity will be discussed. Athletes will brainstorm how to enjoy these foods and suggestions will be offered on how to include these foods into a fueling plan.
16. Fueling for Reduce Inflammation: Athletes will learn the difference between chronic and short-term inflammation and the pros and cons of each. Scientifically-based information on the foods that aid in reducing inflammation will be covered. Athletes will brainstorm how to include these foods in their daily fueling plan.
17. Alcohol & Athletic Performance: This hands-on presentation covers how alcohol affects the athlete’s body, training, performance and recovery. Athletes will be presented with strategies for how to drink alcohol safely (if 21 or older) and to make decisions on when and how much to drink based on their personal values and goals.
18. Athletes & Body Image: Athletes will be introduced to the Be Body Positive model and participate in a discussion and hands-on activities to strengthen body respect and engage in healthy self-care practices that will ultimately fuel their performance and nourish their minds and bodies. Topics may include how to recognize and resist diet mentality, how athletes feel about their bodies can affect how they fuel, how sports culture influences how athletes view their bodies and how the athletic perspective can differ from socially “accepted” views. Katie will meet with coaches &/or athletes prior to the presentation to learn more about the team’s culture and what topics would be the most relevant to cover.
19. Grocery Shopping Guidelines for Champions: Athletes will learn how to purchase foods that will support their athletic performance. The following topics will be discussed: pantry and cooking essentials, the importance of making a grocery shopping list, the 411 on meal planning, how to shop on a food budget, and fast and easy meal suggestions.
20. Supplements & Performance Enhancing Aids: Do they really work? Scientifically-based information on the vitamins and minerals that are essential for optimal sports performance, the performance enhancing aids that truly benefit athletic performance and the pros and cons of taking supplements will be discussed. Athletes are encouraged to bring any vitamins, minerals and supplements they are currently taking to the presentation in order to review the supplement’s ingredient list and be able to make an informed decision on its safety and efficacy.
21. How to Enjoy a Plant-Based Meal Plan for Optimal Athletic Performance: Athletes will learn the benefits of enjoying a plant-based meal plan and how to ensure they are receiving adequate nutrients that are essential to their athletic performance and health. How to build plant-based peak performance meals and snacks will be covered.
22. Performance Nutrition for Coaches: What you need to know to optimize your athletes’ performance. Help your athletes reach their full athletic potential by learning why nutrition is essential for optimizing an athlete’s athletic performance. Information and strategies regarding food and beverage selection, meal/snack timing, fluid requirements, and eating on the road will be discussed..
