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Smart Nutrition for Swimming

Sports Nutrition Handbook by Krzysztof Mizera and Justyna Mizera SNHAND green background 1080x1080

Smart swimming starts with a dialed-in nutrition plan. Here are some tips for better fueling from Sports Nutrition Handbook.

Maintaining Hydration

Sports Nutrition Handbook by Krzysztof Mizera and Justyna Mizera SNHAND runner color 1080x1080

Maintaining hydration is a balancing act that depends on many factors. Learn how to check your hydration levels and which fluids contain the most water.

Quinoa Salad with Salmon and Grapefruit Recipe

Sports Nutrition Handbook by Krzysztof Mizera and Justyna Mizera

Try this recipe for a nutrient-dense, balanced meal!

Alcohol and the Athlete: Just How Bad Is It?

Sports Nutrition Handbook by Krzysztof Mizera and Justyna Mizera

Can you have a beer after your run? Learn about the absorption and digestion of alcohol—and how it directly affects your performance.

The Skinny on Fat: Which Bad Fats to Avoid and Which Healthy Fats to Seek Out

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Some fats are helpful and some are harmful. Know your fat types to make better food choices.

Protein Digestion: Choose Your Foods Wisely

Sports Nutrition Handbook SNHAND Justyna Mizera Krzysztof Mizera protein art 800x574

Some proteins spend more time in your system, leading to pain and discomfort while training. Follow the path of protein and see which foods take the longest to digest.

Carbs After Exercise: Is Chocolate Milk Worth the Hype?

Sports Nutrition Handbook by Krzysztof Mizera and Justyna Mizera

Athletes love recovery drinks, and chocolate milk is a popular choice. What makes this dairy drink worthwhile?

Sport Smoothies: Why Smoothies Are Good for Athletes

Sport Smoothies by Fern Green SMOO cover 1080x1080

Smoothies are an excellent way for athletes to get the nutrients they need with minimal prep and time. Read this introduction to Sport Smoothies and find out why smoothies are an athlete staple.

Sport Smoothie Recipe: Green Up

Sport Smoothies by Fern Green SMOO Green Up bottle 800x1396

Try this delicious smoothie recipe from Sport Smoothies!

Sport Smoothies Recipe: Blue Cashew

Sport Smoothies SMOO by Fern Green Blue Cashew 1200x630

Try this delicious smoothie recipe from Sport Smoothies!

Sport Smoothie Recipe: Coco Berry

Sport Smoothies by Fern Green SMOO Coco Berry bottle 800x1429

Try this delicious smoothie recipe from Sport Smoothies! It's packed with vitamins and minerals and, of course, it's hydrating.

ROCKET FUEL Recipe: Farro Egg Cakes

Rocket Fuel Recipe Farro Egg Cakes by Matt Kadey

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

ROCKET FUEL Recipe: Chocolate Banana Lettuce Wraps

Rocket Fuel Recipe Chocolate Banana Lettuce Wraps by Matt Kadey

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

ROCKET FUEL Recipe: Hash Brown Bacon Patties

Rocket Fuel Recipe Hash Brown Bacon Patties by Matt Kadey

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

ROCKET FUEL Recipe: Tuna Balls

Rocket Fuel Recipe Tuna Balls by Matt Kadey

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

Rocket Fuel Recipe: Toast Stacks

Rocket Fuel by Matthew Kadey Toast Stacks recipe 600x400

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

ROCKET FUEL Recipe: Hand Pies

Rocket Fuel by Matt Kadey Hand Pies

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 »

ROCKET FUEL Recipe: Hot Chocolate Recovery Smoothie

Rocket Fuel by Matt Kadey RF Hot Chocolate Recovery Smoothie

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 »

ROCKET FUEL Recipe: Turkey Muffins

Rocket Fuel by Matt Kadey RF Turkey Muffins

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 »

ROCKET FUEL Recipe: Toast Stacks

Rocket Fuel by Matt Kadey Toast Stacks

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 »

ROCKET FUEL Recipe: Graham Cracker Pumpkin Butter Smash

Rocket Fuel by Matt Kadey RF Turkey Muffins

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 »

ROCKET FUEL Recipe: Sweet Potato Tots

Rocket Fuel Recipe Sweet Potato Tots by Matt Kadey

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 »

ROCKET FUEL Recipe: Apple Sandwiches

Rocket Fuel Recipe Apple Sandwiches by Matt Kadey, RD

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 »

Praise for Rocket Fuel! See what pros, experts, and media are saying.

Rocket Fuel by Matthew Kadey, RD RF

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

Proper Hydration for the Endurance Athlete

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

Is There a Difference Between Bottled Water and Tap?

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

Does Caffeine Really Dehydrate You?

The effects of caffeine

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.

How Alcohol Affects Athletic Performance

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

The Importance of Protein for Masters Athletes

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

Proper Carbo Loading for Endurance Athletes


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

The Dangers of Under Fueling

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

How to Calculate Your Sweat Rate

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

The Benefits of Tart Cherry Juice

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

Celiac Disease, Gluten-Free, or Allergic to Gluten: The Spectrum of Gluten Issues

Would taking wheat out of your diet improve your performance?

How to Properly Fuel Your Swim Workouts

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.

How to Fuel Up For the Long Run

Photography by Alexis Berg from Grand Trail GT

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

How Cyclists Can Avoid Weak Bones and Osteoporosis

What time of day is best for interval workouts? Time-Crunched Cyclist TCC3

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

Two Key Factors in The Digestion of Sports Drinks

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.

The Five Most Common Sugars in Sports Drinks

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

Nutrition Strategies to Boost Your Immune System

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

How to Refuel During an Event

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

The Essentials of Daily Hydration

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

The Consequences of Racing Without a Nutrition Plan

how to buy your next triathlon bike

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

How to Choose the Right Protein Supplement

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

Turmeric Ginger Tonic: An Anti-Inflammatory Tea from Rocket Fuel

Rocket Fuel Recipe Turmeric Ginger Tonic by Matt Kadey

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

ROCKET FUEL Recipe: Orange Crush Power Bites

Rocket Fuel Recipe Orange Crush Power Bites by Matt Kadey

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

ROCKET FUEL Recipe: Granola Bites

Rocket Fuel Recipe Granola Bites by Matt Kadey

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 »

ROCKET FUEL Recipe: Salted Quinoa Almond Fudge Cups

Rocket Fuel Recipe Salted Quinoa Almond Fudge Cups by Matt Kadey

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

ROCKET FUEL Recipe: Mediterranean Mini-Muffins

Rocket Fuel Recipe Mediterranean Mini-Muffins by Matt Kadey

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

Which Is Better? Real Food vs. Packaged Sports Nutrition Products

sports foods vs. real food

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

ROCKET FUEL Recipe: PB&Berry Protein Oats

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 »

ROCKET FUEL Recipe: Blueberry Protein Freezer Pancakes

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 »

ROCKET FUEL Recipe: Beet Pistachio Bars

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 »

The Return of Real Food: How Real Food Can Fuel Your Exercise & Adventures

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 »

Apple Sweet Potato Mash, a Delicious Autumn Pre- or Post-Workout Power Snack

Rocket Fuel Recipe Apple Sweet Potato Mash by Matt Kadey

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

ROCKET FUEL Recipe: Millet Cherry Bars

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 »

What’s Inside: ROCKET FUEL by Matt Kadey, RD

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 »

ROCKET FUEL Recipe: Beast Bars

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 »

More detail on ROCKET FUEL by Matt Kadey, RD

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 »

Coming Soon! Real-Food Snacks in ROCKET FUEL

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 »

Chocolate Milk for Recovery? The Most Common Food Intolerance Is Lactose Intolerance

chocolate milk

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

Sports Foods Might Cause Up to 40% of Gastrointestinal Distress in Athletes

sports nutrition foods

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

Sports Foods Will Kick You When You’re Down

sports nutrition foods

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

“Bad Sleep Foods” Can Make for a Restless Night

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

GI Issues: The Most Common Symptom of a Food Intolerance

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

Is There a Test for Food Allergies, Food Intolerances, and Food Sensitivities?


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

Habits and Foods that Cause GI Problems for Athletes


60-90% of runners have GI troubles.

Why Are So Many People Allergic to Foods These Days?

soybeans, wheat, corn

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

The Foods You Crave Might Be the Worst For You

chocolate, cupcakes

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

Gluten-Free vs. Grain-Free: For Some, Going Gluten-Free Does Not Go Far Enough

wheat, gluten

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.

Soy: The Unhealthy Health Food


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

Beware Vitamin I: Why NSAIDs Are Dangerous for Athletes

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

Womens’ Hormonal Cycles Can Make Food Intolerances Worse

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

Are Antibiotics Safe for Athletes?

ibuprofen, vitamin I, NSAID

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

How Long Does The Athlete’s Fix Take?

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


The Athlete's Fix Apples

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

How The Athlete’s Fix Works: A 3-Step Program

The Athlete's Fix by Pip Taylor, AF, apples

So how does The Athlete's Fix work?

What Foods Should Athletes Eat? What Foods Should Athletes Avoid?

The Athlete's Fix Coconut Almond Pancakes

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

What’s Inside The Athlete’s Fix?

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.

How to Design Your Own, Unique Diet

The Athlete's Fix Food Intolerance Symptoms Quiz

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.

The Athlete’s Fix Food Intolerance Symptoms Quiz

The Athlete's Fix Food Intolerance Symptoms Quiz

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

Take a Look at Your Diet to Solve Unexplainable Health Issues

The Athlete's Fix Pip Taylor

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.

Careful Food Timing Means You Can Eat a Wider Variety of Foods

The Athlete's Fix Pip Taylor

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.