Allison Knott, MS, RDN, CSSD
Endurance sports dietitian; promotes food-first, evidence-based protein and fueling strategies.
Weight Loss Needs Variety, Not Monotonous Meals
What you think: eating the same thing every day is good for me and helps me lose weight. What I, as a sports dietitian thinks: eating the same thing every day is not sustainable and this person needs to diversify the nutrients in their diet. How can we work together to make it easier to eat more variety while also working toward a weight loss goal? Let’s focus on that first because it’s a priority to ensure optimal nutrient intake.
Balanced Nutrition: Plants, Fiber, Carbs, and Flexibility
Unpopular truths about nutrition: - You need plants in your diet and probably more servings than you think. - Fiber is good for your gut and heart health. It also plays a role in satiety. - Carbs aren’t the enemy. They’re...
Eat Before Exercise—Tailor Timing, Portion, and Carbs
Should you eat before a workout? Absolutely. But there are a few things to consider before you do: 1. When was your last meal? 2. Are you hungry? 3. How much time do you have before your workout? 4. Do you have quick-digesting carbs...
5 Red Flags Your Running Nutrition Is Failing
5 red flags your nutrition plan isn’t working if you’re a runner: 1. You go to bed hungry most days. 2. You’re sore for multiple days after a long run. 3. GI disruptions cut planned runs short. 4. You regularly hit the wall during...
Strict Diets Breed Guilt—Choose Flexibility over Perfection
It’s normal to have meals and full days of eating that aren’t “perfect.” 🚨The key is to make sure those moments don’t feel like you’re falling off the wagon. If the swing is so extreme that you have feelings of...
Fuel Recovery: 1‑2 Hours Post‑Run, 1‑1.2g/kg Carbs
If you’re training for a race or otherwise doing long distance endurance exercise, please do not dismiss how essential recovery fuel is for performance. On those long run or long distance days, prioritize your nutrition in the 1-2 hours after...
Treat Fruits and Veggies Like Protein for Recovery
Focus just as much on adding fruits and vegetables to your diet as you do on adding protein. If you’re like most Americans then you’re not getting enough. And if you need another reason, remember this: fruits and vegetables provide carbs...
Swap, Don't Eliminate: Choose Natural Over Added Sugar
Instead of eliminating foods (carbs, sugar, etc) try **swapping** foods. Here’s an example: sugar is found naturally in some foods and added to others. You don’t need to eliminate sugar. Instead, try swapping out the added sugar foods and swapping...
Coffee and Carbs Are All the Pre‑workout You Need
Coffee is a preworkout. Carbs are a preworkout. You don’t need a special preworkout supplement if you don’t want one.
Prioritize Whole‑Food Protein Over Powders and Snacks
Regular reminder from a sports dietitian that protein powder should not make up the majority of the protein in your diet. Whole food source of protein should be the primary source, not powders, bars or other foods with added protein...
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...
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.