Lisa Spencer Nutrition

🛑 Don't risk your health! 🛑

If you're purchasing supplements, make sure you're getting them from a trusted professional in the field or ensure they are third-party tested. Look for these certifications on the product labels:

✅ NSF Certified for Sport
✅ Informed Sport
✅ BSCG

These certifications guarantee that the supplements are safe and effective.

Want more detailed information? Check out my comprehensive write-up here.

Looking for professional-grade supplements? DM me for your own personal link to safe supplements.

Stay safe and informed! 🌟

One of Caitlin Clark's "go-to's" is applesauce. Yes, applesauce.

Simple. Fueling. Don't even need a spoon!

How are you going to fuel today?? Get ready for fall sports now. www.lisaspencernutrition.com

Hydration goes beyond water alone in this heat.
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⭐ Hydration happens on and off the field. During training and out of training. ⁠
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⭐ Hydrate with water as well as fruit and vegetables. Sugary drinks and caffeinated beverages do not hydrate you.⁠
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⭐ Out of training you can sip on water - that is all you need⁠
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⭐ During training your body need the water to have electrolytes to help absorption⁠
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⭐ During intense, prolonged, or extra hot training we need to have electrolytes and some glucose added to our water for optimal absorption. ⁠
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Drink up for performance!⁠
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DIY a hydration product with a pinch of salt, a squeeze of lime and a tad of honey.
My favorite products are: LNMT, Ultima, Osmo, Coconut water, and Scratch

Not in hats and not in Fueling and Fitness.

We are all unique and need different fueling strategies and fitness protocols.

➡ Find what works for you.
➡ Get some support.
➡ Get a coach.
➡ Empower yourself with knowledge about what works for you!

Reach out directly or head to www.lisaspencernutrition.com to learn more.

That's a wrap! 40 golds, 44 silvers, 42 bronzes, 126 medals total. Congrats to Team USA. Until next time - 2028 Los Angeles! In addition to training, the first step to being an Olympian is proper nutrition. Reach out if you are an athlete or parent of an athlete and want to take your performance to the next level. www.lisaspencernutrition.com

Everyone agrees that an injury is devastating for an athlete.
Most parents and coaches are concerned about overtraining and potential injuries.
What would you do to help prevent an injury for your athlete?
A 2023 study(DOI: 10.1136/bmjsem-2023-001545)showed a simple method to reduce bone stress injuries in D1 runners. Reach out to learn more.

Watch, be inspired, and go crush your goals!

Simone Biles performs her floor routine to Taylor Swift. Both incredible athletes in their arenas - inspiring us to push boundaries and chase our dreams. Simone goes for gold again today as the individual competition kicks off! GO TEAM USA!

What is your plan today to take one step towards your goals?

Simone Biles - HUGE 14,850 Taylor Swift Routine - Olympic Gymnastics Trials 2024 Day 1

Any of my athletes out there have Olympic dreams?

🏋️‍♀️ Prioritize Protein: chicken, fish, and plant-based sources support muscle repair and growth.
🥗 Embrace Whole Foods: Whole grains, fresh fruits, and colorful veggies provide the essential vitamins and minerals
💧 Stay Hydrated: Proper hydration is key to peak performance.
🍳 Balanced Meals: Ensure each meal has a balance of proteins, carbs, and healthy fats
🥑 Healthy Fats: Include avocados, nuts, and seeds to support overall health and endurance.

Unlock your full potential. Link in bio.

Today's high school athletes are tomorrows Olympians! As we watch the Olympic Opening Ceremonies, let's remember every athlete's journey to greatness is fueled by the choices they make each day. Learn to fuel. www.lisaspencernutrition.com San Dieguito Swim Team Volleyball Club Diego Surf Soccer Club Soccer Club

Find some new favorite snacks to have on hand!
These all have protein, fat and fiber for sustainable energy.
They all are easy to make and will keep you FUELED for performance.

Athletes - every bite counts when you're striving for greatness. Let’s eat to compete and fuel our bodies like champions! www.lisaspencernutrition.com

Learn to fuel your body with the right foods to unlock your full potential! We are all unique - what works for one person may not work for another. Let’s fuel up, reach new heights, and celebrate the journey! www.lisaspencernutrition.com

Never underestimate the power of tiny gains, especially when it comes to fueling your athletic performance! 🏃‍♀️🥗 Each small step you take towards better nutrition can lead to significant improvements on and off the field.

Incorporating the right foods into your diet—lean proteins, whole grains, fruits, and veggies—provides essential nutrients your body needs to perform. 🌟

Let’s celebrate the small wins and make each bite count! 💪🍎 www.lisaspencernutrition.com

Every second counts when it comes to your health! ⏳✨ Small, consistent choices can lead to big changes. Let's make each moment matter. www.lisaspencernutrition.com

Fueling to win starts with what you put on your plate! Proper nutrition is the key to unlocking peak performance.

Focus on nutrient-dense foods like lean proteins, whole grains, colorful fruits, and vegetables. These will give your body the energy it needs to excel. Every meal is a chance to nourish your body and fuel your success! Consistency is everything!
www.lisaspencernutrition.com

SO MANY athletes put in time at practice but don't put in time learning how to fuel. I specialize teaching high school athletes to win by fueling their best. Teams, group talks, 1:1 nutrition counseling. Contact me today to help your athlete or team gear up for the fall! www.lisaspencernutrition.com

Enjoy the festivities, stay active, and fuel your body right. Here’s to a happy and healthy 4th of July! 🎆✨
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Breakfast oats just got a whole lot better!

This recipe takes the ‘ole baked oats to a whole new level. Higher in fiber and protein it’s every woman’s jam.

I love carrot cake but it’s a bit deceiving when there’s one carrot to a whole dish. Here we have 3. True to form it’s also a simple, quick, nutritious and delicious recipe.

Carrot Cake Baked Oats

INGREDIENTS
* 2 medium Ripe Bananas Mashed
* 2 1/2 cups Oats Rolled
* 1 scoop Protein Powder Vanilla
* 2 tsp Cinnamon
* 1/2 tsp Nutmeg
* 1/8 tsp allspice
* 1 tsp Baking Powder
* 2 Tbs olive oil
* 3 medium Carrots Grated
* 2 tbs Maple Syrup sugar
* 2 eggs
* 1 cup Milk
FOR THE FROSTING
1/2 cup Greek Yogurt (vanilla optional)
1/2 block Cream Cheese
1 tbs Maple Syrup sugar
1 tsp Vanilla (optional)
1/4 cup Pecans Chopped (optional topping)

DIRECTIONS
- Pre-heat oven to 350
- Grate carrots and mix all ingredients
- Pour and flatten into a greased (butter or coconut oil) 9x11 glass pan
- Bake for 35minutes
- Let completely cool before frosting.

Slice and Serve.

Adapted and 📸from:
https://theeastcoastkitchen.com/morning-carrot-cake-oats/

Aseltine teaches to the WHOLE child.

Some of our K-4th graders worked on their balancing act with help from our amazing OT & some stability balance discs. Thanks to generous donors like , our students have access to a variety of OT tools to help them build their motor skills so they can live & learn with confidence. How do you build your stability & balance?

Honored to speak with the swimmers and families at North Coast Aquatics. The 10U swimmers and parents were all about it!
MS and HS are next.

Shout out to the club, coaches and parents for supporting the whole athlete and knowing the impact of FUELING for performance.

We work with it all so that you can reach your performance goals.

Only 1 more day to enjoy pb&j + m&m sandwiches on the MDC.
Cycling 620 miles from SF to SD 🚴‍♂️
Is this the 20% fueling for the soul or fueling for the event?
…. Maybe both!

One of the most researched and one of my most recommended supplements!

Let’s Bust Some Creatine Myths!⁠
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Creatine is not a steroid. It’s a compound naturally produced from amino acids in your body (primarily in the liver).⁠
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However, there are many misconceptions about creatine, and it’s time to set the record straight.⁠
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(But first — do you coach women? Want to become the go-to coach for women in your community?⁠
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Consider becoming a GGS Certified Women’s Coaching Specialist! Click here https://go.girlsgonestrong.com/ggs-1-landing to enroll today.)⁠
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Here are the 7 must-know facts about women and creatine ⬇️⁠
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1️⃣ It’s not harmful for folks with healthy kidney function⁠
2️⃣ It’s found in small quantities in foods like beef, lamb, pork, and fish 🍖🐟⁠⁠
3️⃣ It fuels muscle energy by aiding ATP replenishment⁠ ⚡⁠
4️⃣ Evidence suggests women benefit from creatine supplementation⁠ 📊⁠
5️⃣ It's been shown to boost strength levels in women with consistent use (2+ months) 🏋️‍♀️⁠
6️⃣ Some women may not initially respond, but there's hope 🌟⁠
7️⃣ You can increase your chances of being a responder⁠. Keep reading!⁠
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🎯 Boost your chances of being a creatine responder: 🎯⁠
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1️⃣ Take it for at least 2 months before deciding if it’s working⁠
2️⃣ Pair it with a quick-digesting form of simple carbohydrate⁠
3️⃣ Make sure you’re taking enough — at least 0.1g/kg of bodyweight per day⁠
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You can also eat more creatine-rich foods, like beef, salmon, and pork. Be aware — you’ll have to eat a lot of meat to match supplement levels!⁠
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🎗️ Remember: Your body, your choice! This info is here to empower and educate women who are considering creatine.⁠
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Ready to dive into women-specific nutrition, exercise, and mindset?⁠⁠
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Click here https://go.girlsgonestrong.com/ggs-1-landing to enroll in our Women’s Coaching Specialist Certification!

It’s the world’s first and only comprehensive, interdisciplinary, evidence-based, women-specific coaching certification, and you’ll learn so much more than just exercise and nutrition.

You’ll gain the knowledge, skills, and confidence to help your clients with issues like disordered eating, body image struggles, menopause, pelvic floor dysfunction, and hormonal issues — while staying within your scope of practice.

🔥 Public enrollment ends TODAY, so don’t wait! 🔥

Chocolate pudding!
- full of protein
- all clean, no fillers
- no cooking required

Give it a try and let me know what you think!

Oh and if you don’t have any high quality third party tested protein DM me for a discounted code!!💸🏆

If you have a teen athlete, and they are seeking optimal performance in their sport... they need an optimal team to support them.

Athletics for teens is often more than a hobby, it's a way of life and path toward their future.

Professional athletes receive specialized care and training, and teens need the same, especially as their bodies and brains are growing and changing rapidly.

Injuries and illness are the number one cause for shattered hopes and dreams on and off the field.

Let us help your teen get the holistic and specialized support they need to train and perform their absolute best.

🏅 Does your athlete do the work? Want the gains? Push him or herself? Maybe not enough or maybe too much?

🏅 Do you worry about injury? Overload?

🏅 Are you short on time and see the need for more support for better performance?

We are an affordable, world-class team providing you and your teen the support needed to build resilience and receive a well-balanced approach to healthy competition and performance.

We have all been athletes in our lives, have athlete children and work with teens and athletes daily... this is our passion.

We are excited to bring together our expertise to offer a comprehensive assessment of your teen to see where they land in the resilience capacity. There is no obligation to purchase a service, just an opportunity to see how your teen is doing on multiple levels and to know how best to support them moving forward.

There are only a few spots left for our 2 hour clinic in Vista, CA on Friday August 4th at 10am. When those fill, we will open up a 1pm clinic time.

Register Team Elite Athlete- Join our next clinic for teen athletes (ages 11-19) Friday August 4th, 2023 10am in Vista, CA

For ages 11-19

https://amy-saloner-3302.mykajabi.com/team-elite-athlete

Is your teen fueling enough to optimize performance?

Are they training hard and hitting plateaus?
Are they happy and energetic?
Are they recovering?
Are you worried about injury?
Is her cycle interfering with training?
Are they developing strength and performance gains they want?

A performance coach can help you or your teen take performance to the next level.
Is it time to Level Up?

Let's make every second of your hard training count!
Let's talk.



📸

NO Whey Nuggets!

These great energy balls offer sustainable energy.
Take' em to the office or have them handy for evening bites.

Collagen protein balls

INGREDIENTS:

1/2 C peanut butter
2Tbs maple syrup
1.5 tsp vanilla
1C almond flour
4 scoops collagen
1-Tbs melted butter
(optional) 2 Tbs cacao nibs or mini chocolate chips

DIRECTIONS
1. Blend nut butter, syrup, vanilla, almond flour in blender/food processor until a sticky mixture forms.

2. Add collagen powder, melted butter, (as needed) and blend until a sticky, rollable mixture forms.

3. Stir in cacao nibs (optional).

4. Using melon scoop or tablespoons, roll mixture into balls.

5. Freeze balls for 20-30 minutes (optional) & enjoy!
Store leftovers in the fridge.

Makes ~18 balls

📸Nutritionistmom.com 🙏

Macros Per Ball (w/o nibs)
Carbs =4
Protein = 7
Fat = 7.5

Happy Mother’s Day 💕

To all the mothers out there:
I see you…
- your big heart
- your endless effort
- your strength
- your compassion
- your unconditional dedication

Here’s to celebrating you today!!

Food prep for all ages!!
1. The more we cook the healthier we eat.
2. Kids tend to be more interested in the foods they help make.
3. Athletes need to eat a lot and often.

Cooking and meal prep do take time but
EVERYONE in the house can help prep food.
Keep it age appropriate and it’s a win -win.

Young kids can help make hummus, HB eggs, trail mix snack bags to grab on the way out the door.

Older kids make no bake energy balls and instapot meals.

Once they are trusted with the stove they can prep and batch cook chicken for the week, make muffins alone and cut veggies to have on hand.

Soon enough your teens are helping with dinner and prepping their fuel.

Fueling Performance for EVERYONE!!

❓What foods are your kids prepping?

Who doesn’t love a🦄 drink!!

Todays post workout treat was just that….
Strawberry Zen, extra protein, & 🦄 mix.

Eating clean is still fun!