Sports Nutrition

These egg cakes/handheld frittatas follow the rules of post-training nutrition, namely teaming up carbs and protein.

If starch before a workout leaves you feeling sluggish, try this fresh approach to a wrap.

When you are suffering gel and bar fatigue, these portable hash browns are sure to lift your spirits and keep you moving strong.

Tuna balls? Yep, tuna balls. These little balls of protein and carbs are the ultimate in fanciful post-training food.

You can get creative with recovery toast! Try one of these 5 variations after a tough workout to get the carbs you need.

Cycling down the iconic Ruta 40 in Argentina became a whole lot tastier when my girlfriend and I discovered that the handheld pies known as empanadas make for stellar on-the-go fuel. After extensive sampling, we deemed Caprese our favorite flavor, but the great thing with empanadas, as these incarnations demonstrate, is that they are soRead more »

After a crisp late-fall run or a full day of cross-country skiing, you’re not likely to be craving a frosty drink. That’s the beauty of this smoothie: It’s reminiscent of hot chocolate but with the carbs and protein needed for recovery. Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure byRead more »

If your workout was dominated by a sweet deluge of gels and chews, these savory muffins will offer your palate a shred of comfort. They’re a tasty reward for getting through a tough workout, and they also contain a notable amount of protein to fire up muscle recovery and growth. They’re especially good when warmedRead more »

No offense to peanut butter, but when it comes to recovery toast you can stack on a more inspiring combination of ingredients to deliver the carbs and protein you need to revive after a tough workout. Enjoy these even more by using crusty bread from a local artisanal baker. For an even bigger dose ofRead more »

Good for more than s’mores, graham crackers are a great vehicle for transporting this velvety pumpkin butter into your body for a shot of pre-workout carbs. You can now even find gluten-free graham crackers. These can also work for fueling as you push the pace during a workout, but keep in mind that the crackersRead more »

Tender on the inside with a nutty crisp on the outside, these energy bombs flip a switch that tells your body to mover harder, faster, and longer. So grab a bunch and get out there. The secret ingredient is coconut flour, which works its magic to absorb some of the excess moisture from the mashedRead more »

APPLE SANDWICHES This riff on iconic PB&J is great for both gym bags and lunch boxes. The dynamic duo of apple and figs provides carbs to give you the little rev your body needs. You can add extra crunch by sprinkling on some granola. Enjoy this free recipe from Rocket Fuel: Power-Packed Food for SportsRead more »

See what experts are saying about Rocket Fuel by Matthew Kadey, RD.

It is essential to stay on top of your fluid needs.

Americans currently consume more than 9 billion gallons of bottled water per year.

In North America, about 90 percent of adults regularly consume caffeine, mainly in liquid form, whether from cola, tea, coffee, or other caffeine-laced beverages.

Many who drink alcohol may not be aware of how it can affect their athletic performance.

The amount of recovery is different for everyone—factors like age, training intensity, schedule, and diet all play a role in the recovery process.

The term "carb-loading" is probably one of the most misunderstood nutrition strategies among triathletes.

Experts contend that pushing the calorie-cutting envelope can potentially backfire and actually lead to negative effects on both your health and performance.

Every triathlete anticipates, experiments, and maybe stresses a bit (or a lot) about race day nutrition, starting with the foundation of fluid replacement.

Tart cherry juice is a natural juice containing powerful anti-inflammatory and antioxidant properties.

Would taking wheat out of your diet improve your performance?

By approaching your swim workouts with a sports nutrition approach, you can get more out of your workouts in the pool and be more prepared for your other sessions, too.

GI disturbance is a more common problem in running than in other endurance sports.

Some endurance sports, such as swimming and cycling, do not help build bone density.

Sports drink researchers have looked at each of the steps in digestion and absorption to see where the flow may actually slow down or speed up.

Reading labels of sports drinks and making sense of the various carbohydrate sources can be confusing.

Periods of heavy training are sometimes associated with depressed immune function, and compromised immune function can be further aggravated by inadequate nutrition.

Carbohydrate consumed during longer workouts and events can provide an additional fuel source for the brain and muscles.

See why all endurance athletes must avoid even mild levels of dehydration.

Racing without a sports nutrition plan can really hurt your performance.

Which of the protein sources currently used in supplements is best?

More and more athletes are turning to turmeric and ginger for their anti-inflammatory powers.

Orange slices are a traditional halftime snack for kids, but you can upgrade with these Orange Crush Power Bites!

Who says granola has to be served from a bowl? These little bundles of nutrients are an on-the-go way to carry your beloved hippie food. You will be perfectly happy getting lost in the woods or stuck on the steepest of inclines if you have these nearby. Enjoy this free recipe from Rocket Fuel: Power-PackedRead more »

Recovery fudge? OH YEAH: Recovery Fudge! This recipe from sports nutritionist Matt Kadey includes extra recovery protein and carbohydrates.

Inhale one of these bite-sized muffins, close your eyes, and imagine you’re cycling in the Italian countryside.

Real food tastes better and performs better than pre-packaged sports nutrition products. Check out these simple, DIY sports nutrition snacks from Rocket Fuel.

More proof that breakfast is great at any time of day, these make-ahead gussied-up oats are ready to help you recover the minute your workout comes to a halt. Soaking the oats removes the need to cook them, making this recipe a great option for transporting with you if you’re going to be away fromRead more »

By thinking ahead and making up a batch of these protein-rich pancakes and freezing them, you can almost instantly enjoy a taste of breakfast for your recovery meal. Forget the fork and knife, just reheat and eat them hand-to-mouth style. Lemon zest adds a nice lemony essence to each bite. Enjoy this free recipe fromRead more »

Juice isn’t the only way to get your pre-workout beet power. Thanks to a carefully planned combination of ingredients, these tender bars aren’t overly beety, making them a bright addition to your sports-nutrition plan. Taking the time to roast the beets helps coax out their natural sweetness. I’ve listed the chocolate chips as optional, butRead more »

Enjoy this free excerpt from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel! While the origins of the premade, packaged energy-food market can be disputed, fewRead more »

High in complex carbohydrates, the sweet spud can provide some long-lasting energy for your impending exercise pursuit.

Here’s more proof that you don’t need to dish out your hard-earned cash for energy bars designed in factories when making your own inspiring version is easy, even for the culinary challenged. Not just for the birds, millet is an inexpensive gluten-free grain that gives these bars great texture and nutritional firepower. Enjoy this freeRead more »

In Rocket Fuel: Power-Packed Food for Sports and Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures. Here’s a close look at the recipes and sports nutrition guidelines you’ll find inside the book. Recipe List INTRODUCTION Back to the Kitchen: It Works,Read more »

It’s time to get a little Revenant like Leo. Jerky–energy bar hybrids are at the forefront of the energy bar revolution. Consider this tender and protein-packed DIY version your tribute to the mammoth-hunting caveman of yesteryear. Each bar also supplies a shot of energy-boosting iron, particularly important for active women. There are two important ingredientsRead more »

In Rocket Fuel, award-winning dietitian Matt Kadey offers up delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures. Kadey’s ingenious Rocket Fuel foods—like easy-to-make muffins, bars, pies, bites, gels, smoothies, balls, wraps, and cookies—will inspire how you fuel for your favorite sports. Since studies show that real food works justRead more »

In Rocket Fuel, James Beard Award-winner Matt Kadey, RD, offers up innovative, delicious, and convenient real-food recipes to power everyday exercise and weekend adventures. Kadey’s ingenious recipes include whole food snacks like pudding, muffins, bars, slushies, pancakes, bites, wraps, cakes, cups, and more. Whole foods are a healthier, tastier performance fuel than highly processed sportsRead more »

Dairy is most definitely one of the first foods to consider when looking at potential sources of food intolerances.

Studies show that up to 40% of athletes have fructose malabsorption, which causes gas, bloating, and other gross GI issues.

Processed sports foods often trigger symptoms of food intolerances precisely because they are consumed when you are most vulnerable—during exercise.

Reactions to specific foods and food ingredients may cause poor sleep patterns as well.

Gastrointestinal complaints are among the most common and frequent complaints of endurance athletes.

While there are many test available for various food issues, most of them are unreliable.

60-90% of runners have GI troubles.

Recent studies show that food intolerances are almost 5 times more prevalent today than in the 1950s.

Believe it or not, food cravings can be a sign of intolerance to the food you crave.

The Athlete’s Fix can show you how to go gluten-free or entirely grain-free, if that’s the diet that makes you feel and perform your best.

Why do I accuse soy of being an unhealthy food? Well, it comes down to food processing and quantity.

NSAIDS like ibuprofen can take away the pain and inflammation, but they offer athletes a devil’s bargain.

When it comes to medical and health research in general, women often seem to miss out.

If an athlete must use antibiotics for an infection, what steps can he take to limit the damage to his healthy gut biome?

Some people notice a definitive pattern to their symptoms once they start to track what they’re eating.

FODMAPs is an acronym for a family of carbohydrates that cause cause GI distress in some people.

So how does The Athlete's Fix work?

When it comes to nutrition, mixed messages and confusion often go hand in hand.

The Athlete's Fix offers a sensible, three-step program to identify food intolerances, navigate popular special diets, and develop your own customized clean diet that will support better health and performance.

The Athlete’s Fix will guide you through the process of choosing those foods that are best for you and eliminating those that cause problems for you. You’ll create your own, unique diet.

Do you have a food intolerance? Take The Athlete’s Fix Symptoms Quiz to get started.

When a fit and healthy person is facing ongoing problems that the medical world can’t explain, it’s time to take a hard look at diet.

The Athlete’s Fix is not about restricting the foods you eat. One of the key messages of my book is that I want everyone to enjoy eating the widest possible variety of foods.