Allison Knott, MS, RDN, CSSD
Endurance sports dietitian; promotes food-first, evidence-based protein and fueling strategies.
Macro Tracking: Perfection Unnecessary, Embrace Daily Variability
If you’re counting macros, please don’t get hung up on everything being “perfect” or aiming for the straight zeros at the end of the day. Why? Because one, it’s exhausting. Two, there’s a 20% error allowed for calories and nutrients on food labels meaning what you’re counting likely has a similar (if not greater) error. And three, your body isn’t a computer. Some days you’ll need slightly more and other days you’ll need less. It’s ok to not “hit your macros” exactly every single day.
Eat 30g Carbs Before 5am Workout for Better Performance
It your workout is at 5:30am, do yourself a favor and eat some carbs at 5:00am or in the hour before. As little as 30g (for example, one banana) can be enough boost performance and reduce perceived effort. Exercising fasted...
You’re Probably Getting Enough Protein without Shakes
Do you not get enough protein or has social media confused you into **believing** you’re not getting enough of protein? Just because you don’t eat protein bars & drink protein shakes doesn’t automatically mean you’re not getting enough. Instead of falling...
Self‑care for Moms Needs Support, Not Guilt
I’ll admit that I used to say “I’ll never let myself go” and now I realize that I didn’t know what I didn’t know. Can motherhood result in not taking care of yourself? For sure, but is it intentional? Hardly. Taking...
Supplements Can't Replace Real Meals for Athletes
If you’re: - drinking a protein shake instead of eating breakfast - taking creatine, BCAAs or a preworkout instead of eating carbs before a workout - skipping lunch but never missing your daily supplement stack - avoiding a post-workout meal and relying on protein...
Oversimplifying Struggles Is as Unhelpful as Blaming the Victim
Saying “have you tried eating less?” to someone who is struggling to lose weight is the same as saying “have you tried worrying less?” to someone who is struggling with anxiety.
Protein From Food Beats Supplements—No Hot Take Needed
It shouldn’t be radical, controversial or a “hot take” to meet your protein needs from food and not supplements.